Essential Oils for Anxiety: Do They Really Work?

Notice how often you are advised to “just breathe” when you start to panic? As simple as it sounds, the direction can be anything but helpful; in fact, it can often feel quite annoying, not to mention insensitive. But it turns out there’s actual science behind the idea of ​​taking longer breaths when you’re experiencing stress — and essential oils for anxiety can support this practice in an important way, says Amy Galpercertified aromatherapist.

But first: what are essential oils?

“Essential oils are aromatic liquid substances extracted from various types of plant materials using the process of steam distillation,” Galper previously told Well + Good. They are an important part of aromatherapy and can be used in a variety of ways. While some people like to use essential oils in an oil diffuser, others prefer to enjoy their benefits in the form of candles, body washes, pillow sprays, and so on.

Whether you add them to your essential oil diffuser or choose to use candle, roll-on, or tea iterations, relief awaits.

How to use essential oils for anxiety

Although the causes of anxiety are quite diverse, its effect often manifests as overthinking and not being able to calm your mind. One of the best things to try? “Just simple inhalations,” says Galper. “Sniffing essential oils can help quiet the constant chatter in your head, and help you reconnect your mind and body in a healing way.”

Of course, it’s not about replacing Xanax or L-theanine. “Using essential oils or aromatherapy is a holistic approach to healing,” she says. “If you feel like you’re having a panic attack or are just dealing with an anxious moment, smelling certain scents can help slow down the rush you’re feeling.”

That’s because the nerve endings in your nose directly affect the part of your brain called the hypothalamus, which produces the hormones responsible for emotional responses, says Galper, adding that a certain smell can affect how you feel. reacts to, for example, a stressful event. meeting a colleague or your mother.

“This neurological communication allows you to use oils and fragrance to overcome fears,” says Galper. “Sniff a particular essential oil to help you lower nervous energy and encourage your body to enter a state of calm instead.” Thank goodness for the old sense of smell.

So which essential oil is best for anxiety? Keep reading for the best chill-inducing options to try when you need a quick rest.

The 12 Best Essential Oils for Anxiety

1. Rosemary

The earthy green herb is perfect for everything from vegan pastes to DIY pedicures, but it also works wonders to relieve stress and center an overwhelmed mind. “Rosemary is great for clarity,” says Galper. “It helps you focus when there’s too much going on, and can bring enormous peace of mind for someone who feels scattered.” (Let everyone raise their hands.)

To harness the power of rosemary essential oil wherever you are, pop the UpNature Rosemary Essential Oil Roll On ($10) in your pocket and hit the road. Or, if you want to save some money, you can always learn how to make rosemary oil at home in a slow cooker.

2. Lavender

There’s a very good reason why the scent of the purple plant is often used to relax in the bath and even sprinkled on your pillow: it’s extremely relaxing, and in fact it was It’s proven to help you catch quality zzzs. “Lavender essential oil is great for breaking the overactive thinking loop that can occur with anxiety,” says Galper. Basically, it shifts you from busy mode to a calmer mode.

The good news is that there are numerous ways to incorporate the benefits of lavender oil into your daily routine. Fancy relaxing in the shower? Try the Jason Natural Body Wash & Shower Gel ($9). Hoping to fall asleep peacefully? Spritz your room with the Aura Cacia Relaxing Lavender Aromatherapy Mist ($6).

Whether you spray it on your pillow or rub it over your pulse points, Madeline Lucas, LMSWsays lavender can be especially helpful when falling asleep.

3. Eucalyptus

Although eucalyptus is typically thought to be a stimulating essential oil, ideal for awakening the senses in the morning, research shows it can help relieve preoperative nerves and also reduce anxiety.

To experience the benefits of eucalyptus for yourself, make room in your shower for the JR Watkins Awaken Aromatherapy In-Shower Mist ($10) — it’s a personal favorite. If you want to take the power of eucalyptus with you wherever you go, the Plant Therapy Eucalyptus Pre-Diluted Roll-On ($10) might be a better option.

4. Clary sage

Clary Sage is often used to balance hormones, but it’s also considered an antispasmodic herbal remedy, says Galper, meaning it relaxes your physical body. “Anxiety can often manifest itself in tight shoulders, a stiff neck, a cramp in the stomach. Clary Sage can help relieve ‘sticking’ in the body, allowing you to relax,” she says. The best alternative to a massage?

As a bonus, research shows that clary sage can help relieve tension relieve menstrual cramps, at. Add the Silk Road Organic Clary Sage Essential Oil Roll On ($13) to your daily routine, or specifically during that time of the month.

5. Peppermint

According to Lucas, peppermint can be incredibly soothing, especially because it has a physically soothing effect. Simply smelling the essential oil can awaken your nasal passage, while rubbing it can sometimes have a slightly chilling effect, which can be grounding. “I inhale peppermint oil during moments of heightened anxiety or panic because it brings me sharply back to the present moment,” she says.

And that makes sense: a 2019 study showed that inhaling peppermint oil before intravenous catheterization can significantly reduce not only the anxiety but also the pain associated with the procedure.

If you want to add peppermint to your routine, consider a bottle of Plant Therapy Organic Peppermint Essential Oil ($9). And where to put peppermint oil for anxiety? Your wrists are a good choice, but you can really spray the stuff anywhere you want (on your pillow, in a tissue, etc.)

6. Patchouli

Researchers found that patchouli can significantly boost dopamine and reduce depression. Furthermore, they discovered that inhaling the odor “relieves stress, reduces anxiety and improves mood” general.

Suffice it to say, you may want to light patchouli-infused candles in your home. May we celebrate the PF Candle Co. Recommend Patchouli Sweetgrass Classic Standard Scented Soy Wax Candle ($27)?

7. Marjoram

The mint relative of clary sage works just as well in the field of physical relaxation. “Marjoram will help reduce this muscle tension,” says Galper. “Sometimes people run around the city all day and their bodies are so excited that they can’t fall asleep at night. It is not the mind, but the body that still buzzes.” Sounds familiar? Apply marjoram oil before exercising or on sore muscles after a sweat session. (FYI: Gya Labs’ marjoram essential oil, $10, is an especially popular choice.)

8. Valerian

Looking for other ways to calm your mind, especially before bed? Lucas says valerian can help. “Valerian is an herb whose scent is known to help help with sleeping and calm the nerves,” she shares. In fact, according to the National Institutes of Health, it is Valerian is a common ingredient in sleep aids. Case in point: the ingredient is in the supplement Hum’s Mighty Night ($40).

9. Jatamansi

Jatamansi (also known as spikenard) is often used in the naturopathic treatment of neuropsychiatric disorders. The essential oil is particularly unique because it not only reduces stress and anxiety, but also prevents you from making bad decisions while they are stressed, research shows. So if your goal is to approach life less stressed and more centered, it may be worth adding the Pure Gold Spikenard Essential Oil ($15) to your routine.

10. Chamomile

Maybe you drink chamomile tea before going to bed to let your body know it’s time to relax. (Amazon reviewers love the Celestial Seasonings Chamomile Herbal Tea, $19.) But smelling it in essential oil form can help soothe your body. And your mind (and you don’t have to wait until it’s steep). “Chamomile is a very powerful anti-inflammatory, so I think it’s great for inflamed emotions. For example, anxiety that stems from an outburst of anger or an emotional encounter is something that chamomile can soothe,” says Galper.

11. Geraniums

In a study of 100 women in labor, researchers discovered this inhaling geranium essential oil effectively reduces anxiety, not to mention diastolic blood pressure. So whether you’re carrying a baby or have nerves around a big meeting coming up, geranium just might become your new BFF. (FYI: The HIQILI Geranium Essential Oil, $10, has over 15,000 rave reviews.)

12. Pine tree

The interesting thing about this fresh tree scent is that It has been scientifically proven to clear inflammation in your airways, says Galper (so it’s not just a lovely, cleansing scent that reminds you of the holidays). “Oils such as pine, spruce and spruce can slow your breathing and allow you to inhale more deeply, which in itself quells your overactive mind.” Thank you, calming forest friend. (No time to take a walk in the woods? Add a bottle of Healing Solutions Organic Pine Oil, $10, to your cart.)