What are essential oils?
Essential oils are natural oils that come from plants. There are many different kinds of essential oils. Some popular ones are lavender, peppermint, and eucalyptus.
Essential oils smell very nice. Their nice smells can make you feel relaxed. Some people use essential oils to help with stress.
How can essential oils help with stress?
Your nose has special cells inside that detect smells. When you breathe in the nice smell of an essential oil, it sends signals to your brain.
Your brain then releases chemicals that can help you relax and feel less stressed. Some essential oils are very good at making you feel less stressed.
What essential oil is best for stress?
Lavender oil
Lavender essential oil is one of the best for stress relief. Many studies have tested lavender oil to see if it helps with stress.
The studies found that lavender oil can:
- Make you feel more relaxed
- Lower your blood pressure
- Help you sleep better
- Make you less depressed
- Reduce anxiety
Lavender oil may work by affecting oxytocin in the brain. Oxytocin is a chemical that makes you feel calm.
Other oils that can help with stress
Eucalyptus oil
Some early research shows eucalyptus oil might also help with stress. But more studies are needed to know for sure.
Eucalyptus oil comes from eucalyptus trees. It has a minty, fresh smell.
Bergamot oil
Bergamot oil comes from bergamot oranges. It has a nice citrus smell.
Some studies show bergamot oil can reduce anxiety and improve mood. It may also lower blood pressure.
Ylang ylang oil
Ylang ylang comes from a tropical tree. It has a sweet, floral smell.
Research shows ylang ylang oil can help lower blood pressure and heartbeat. This can make you feel more calm and relaxed.
Making stress-relief essential oil recipes
Now let’s look at some simple recipes you can make at home to use essential oils for stress relief.
Room diffuser recipes
One way to use essential oils is to put them in a diffuser. This lets the nice smell spread around the room.
Here are two diffuser blend ideas to try:
Calming diffuser blend
- 5 drops lavender oil
- 3 drops bergamot oil
- 2 drops ylang ylang oil
This blend uses calming oils to create a relaxing scent. Put the oils in your diffuser and turn it on. Breathe in the nice aroma.
Refreshing diffuser blend
- 3 drops lavender oil
- 3 drops eucalyptus oil
- 2 drops lemon oil
This blend adds lemon oil to create an uplifting scent. Breathe it in to relieve stress.
Massage oil recipes
You can also mix essential oils into a carrier oil to make a massage oil. Good carrier oils are almond, coconut or jojoba oil.
Here are two massage oil blends for stress relief:
Relaxing massage oil
- 10 drops lavender oil
- 5 drops ylang ylang oil
- 1 ounce carrier oil
Massage this lightly scented oil onto your temples, wrists, and neck when you feel stressed.
Muscle relief massage oil
- 6 drops eucalyptus oil
- 3 drops lavender oil
- 2 drops peppermint oil
- 1 ounce carrier oil
Apply this oil to sore muscles. The minty scent can relieve muscle tension.
Other uses
You can also:
- Add a couple drops of lavender oil to a warm bath to soak away stress.
- Put a few drops of oil on tissues or cotton balls. Keep one in your purse or pocket to sniff when needed.
- Buy an aromatherapy inhaler stick and put calming oils inside. Breathe in the scent from the stick when you feel worried.
Remember to use oils safely
Always follow the directions on essential oils. Use only small amounts at a time.
Certain oils may not be safe for some people. Talk to your doctor before trying new oils, especially if pregnant.
Essential oils can help you smell nice scents to feel more relaxed. Try using lavender or other calming oils to help relieve stress!
How can I use essential oils for stress relief?
There are a few ways to use essential oils to help reduce stress and anxiety. You can make diffuser blends and inhale the calming scents. Massage diluted oils into your skin. Or put a few drops in your bathwater for a relaxing soak. Essential oil roller blends are great to carry to help ease anxiety throughout the day.
What is a good calming essential oil diffuser blend?
A calming diffuser blend recipe is 5 drops lavender oil, 3 drops bergamot oil, and 2 drops ylang ylang oil. These essential oils are known to promote relaxation. Add them to your diffuser and breathe in the soothing aroma. The blend helps combat stress and reduce feelings of anxiety.
What essential oil is best for anxiety and stress?
Lavender essential oil is renowned for its ability to relieve anxiety and help manage stress. The floral scent offers a calming effect that can ease feelings of stress and worry. Other good options are bergamot, ylang ylang, and orange essential oils.
How do I make an essential oil roller blend for stress?
Choose your favorite essential oils for anxiety relief, like lavender, Roman chamomile, and frankincense. Add 12-15 drops total of your chosen oils to a 10mL roller bottle. Then fill the rest with a carrier oil like fractionated coconut oil. Roll this relaxing blend onto pressure points like wrists, neck, and temples as needed.
What are the top 10 essential oils for stress?
Some of the best essential oils for stress include lavender, bergamot, frankincense, clary sage, rose, patchouli, sweet orange, Roman chamomile, ylang ylang, and cedarwood. Create blends using your favorite oils to combat anxiety.
How many drops of essential oils should I use?
Use essential oils sparingly, as little as 1-2 drops per recipe. Never apply undiluted essential oils directly to skin, as they can cause irritation. Always dilute essential oils with a carrier oil first. For a 1 ounce carrier oil bottle, add 12-15 drops of essential oil total.
Is it safe to ingest essential oils?
It is not recommended to ingest essential oils unless under the guidance of a professional. While some oils are food grade, essential oils are highly concentrated and can be toxic if swallowed. Instead, try inhaling essential oils or using them topically when properly diluted. Always check if an oil is safe for internal use.
Where can I learn more about essential oils?
To learn more about essential oils and their safe uses, talk to a certified aromatherapist. You can also find tips online for using essential oils to relax, sleep better, and more. Look for reputable websites that provide safety information when using oils.
References
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Chen, M., Fang, S., & Fang, L. (2013). The effects of aromatherapy in relieving symptoms related to job stress among nurses. International Journal of Nursing Practice, 21(1), 87-93. https://doi.org/10.1111/ijn.12229
Ogata, K., Ataka, K., Suzuki, H., Yagi, T., Okawa, A., Fukumoto, T., … & Asakawa, A. (2020). Lavender oil reduces depressive mood in healthy individuals and enhances the activity of single oxytocin neurons of the hypothalamus isolated from mice: a preliminary study. Evidence-Based Complementary and Alternative Medicine, 2020, 1-9. https://doi.org/10.1155/2020/5418586
Insuan, O., Thongchuai, B., Chaiwongsa, R., Khamchun, S., & Insuan, W. (2021). Antioxidant and anti-inflammatory properties of essential oils from three eucalyptus species. Chiang Mai University Journal of Natural Sciences, 20(4). https://doi.org/10.12982/cmujns.2021.091
Lin, P., Lin, Y., Chen, K., Yang, S., Shih, Y., & Wang, P. (2021). Effect of aromatherapy on autonomic nervous system regulation with treadmill exercise-induced stress among adolescents. Plos One, 16(4), e0249795. https://doi.org/10.1371/journal.pone.0249795
Takagi, C., Nakagawa, S., Hirata, N., Ohta, S., & Shimoeda, S. (2019). Evaluating the effect of aromatherapy on a stress marker in healthy subjects. Journal of Pharmaceutical Health Care and Sciences, 5(1). https://doi.org/10.1186/s40780-019-0148-0
Yogi, W., Tsukada, M., Sato, Y., Izuno, T., Inoue, T., Tsunokawa, Y., … & Sunagawa, M. (2021). Influences of lavender essential oil inhalation on stress responses during short-duration sleep cycles: a pilot study. Healthcare, 9(7), 909. https://doi.org/10.3390/healthcare9070909
Özdemir, S. and Akyol, A. (2021). Effect of inhaler and topical lavender oil on pain management of arteriovenous fistula cannulation. The Journal of Vascular Access, 24(3), 465-474. https://doi.org/10.1177/11297298211031086
