Key Takeaways
- Lavender oil can boost mood and reduce anxiety symptoms.
- Other essential oils often recommended for stress relief include bergamot, lemongrass, neroli, and frankincense.
- Inhaling essential oils through a diffuser or a small vial is convenient for stress relief.
We live in stressful times, and everyone is feeling it for different reasons. There’s the pressure of work, finances, complex relationships, political upheaval, climate change, the list goes on and on.
But that doesn’t mean we can stop moving forward and living our lives—the key is figuring out which stress-relief strategies work for you. Movement, breathing exercises, sleep, and eating well are all great methods, but essential oils in the context of aromatherapy are a less often discussed option that can help too.
Read on to learn about their benefits, the top essential oils for stress relief, things to keep in mind and be cautious of, and how to get started.
What Are Essential Oils, Exactly?
Most people have heard of essential oils—Maybe strong wafts of patchouli in a blissed-out yoga studio come to mind—but you may be less familiar with how essential oils and aromatherapy can actually be beneficial from a therapeutic standpoint.
It’s possible you have already written off essential oils for stress relief due to their more “woo-woo” connotations. In truth, the power of essential oils can certainly be overstated, but that doesn’t mean they hold no benefit.
These oils are concentrated plant extracts, also known as volatile oils, derived from a plant’s leaves, bark, seeds etc. They are highly potent distillation of a plant’s active chemical constituents, thus increasing their therapeutic potential. While the science is inconclusive, these oils likely offer a variety of antifungal, antibacterial, and anti-inflammatory effects. They can also quell stress and anxiety.
Not all essential oils are the same, so we’ve broken down the top essential oils for stress relief.
Top Essential Oils for Stress Relief
Martha Kirby, a board-certified health and wellness coach based in Los Angeles, CA explains, “Embracing essential oils in your daily life can be a beautiful, holistic approach to alleviating stress.” She recommends finding a few oils you love the smell of and connect with and consider carrying them on the go. “Personally, I carry a blend of orange, frankincense, and cedarwood oil in my purse for on-the-go serenity,” she continued.
Lavender Essential Oil
One of the most common essential oils, lavender is a crowd favorite. According to Kirby, it is commonly known to boost the mood and mitigate any lingering anxiety symptoms. Lexi Faith, wellness coach and expressive art therapist based in California, also touts the efficacy of lavender oil for stress relief.
Bergamot Essential Oil
Bergamot has a fresh, citrusy scent with deep herbal notes. It is favored for its potential anti-inflammatory and antioxidant properties and is often recommended for stress relief. A 2022 study suggested bergamot oil may help alleviate depression symptoms, particularly in postpartum women.
Lemongrass Essential Oil
Lemongrass has a refreshing scent with hints of lemon and rose, making it popular for stress relief. A 2015 study indicated that a few drops of lemongrass oil could significantly reduce anxiety symptoms.
Neroli Essential Oil
For a bright and uplifting experience, consider neroli. This oil smells like honey, citrus, and flowers, which evokes the aroma of a warm spring day. Not only is neroli effective for de-stressing, but it can also relieve anxiety and sensations of pain during childbirth.
Orange Essential Oil
Something to keep in mind is that while many different essential oils can help with stress relief, they all have their own unique advantages. “For example, the orange essential oil is known to alleviate symptoms of depression,” shares Faith.
Ylang Ylang Essential Oil
A recent study found ylang ylang essential oil to be effective in decreasing symptoms of anxiety in mice. This study is revelatory, providing convincing evidence that this oil could reduce anxiety symptoms in humans.
Frankincense Essential Oil
This sweet, woodsy scent is a common staple for many. Kirby loves Frankincense, noting that it can help both when meditating but also for restorative sleep.
How to Use Them Most Effectively
There are two main ways to use an essential oil: applying it to your skin so it can be absorbed (usually with a carrier oil), or inhaling it via diffuser or placing a bottle under your nose.
Inhalation
But, generally inhaling it is considered the most convenient method and you can feel the soothing effects after just 15 minutes. This can be as simple as keeping a small vial of your preferred essential oils in your purse, like Kirby, at your desk, or even in your car. Whenever you’re feeling overwhelmed, simply bring it close to your nose and take a deep breath.
You can also use essential oils with a diffuser. “Adding a few drops of essential oil to clean filtered water in a diffuser allows the fragrance to gently permeate your space, fostering a calming atmosphere,” explains Kirby. Don’t have a diffuser? You can also boil a pot of water and add some drops. The steam will release the fragrance into the room.
Topical Use
Finally, you can opt to use essential oil topically, but you’ll want to keep a few important safety tips in mind. First, make sure you read the packaging to ensure it is an oil that can be used on your skin. Because these are highly concentrated substances, many plant chemicals can irritate or burn your skin.
Second, if a particular oil is in fact safe to use on your skin, you’ll probably need a carrier oil like jojoba or almond oil. Kirby recommends mixing the scent with the oil and applying it to pulse points, like your temples and wrists.
Other Ways to Naturally Lower Your Stress
While there’s great evidence that essential oils can turn down stress, some may have scent sensitivities or just may not feel called to essential oils for stress relief. There are plenty of other ways you can decrease stress naturally.
First up is mindfulness and meditation. “Dedicating time to meditate daily, while weaving mindfulness into each moment, can profoundly reduce stress and provide clarity on your journey through life,” shares Kirby. Faith shared similar sentiments, recommending meditations focused on a specific positive mantra of your choosing and breathwork. Kirby likes to pair breathwork with yoga, noting that gentle yoga movements with focused breathing can clear the mind while releasing tension in the body.
One of the most important ways to decrease stress is through cultivating a supportive community. “Surrounding yourself with uplifting and trustworthy humans fosters joy, peace, and strong connections,” explains Kirby. This then only increases your sense of belonging, support, and well-being.
While there is merit in using essential oils, meditation, breathwork, and a supportive community to decrease stress, sometimes we need a bit more. If that’s how you’re feeling, consider reaching out to a therapist for more support. We have plenty of resources on how to find a therapist, ways to afford therapy, and our favorite online therapy platforms.
