There are some days when life knocks you down, and it feels like you’re drowning in stress. The endless to-do lists, buzzing notifications, deadlines, and that constant knot in your shoulders can make it hard to breathe, let alone relax. In these situations, the most important thing is to calm your brain. While different things work for different people, the use of essential oils for relaxing and stress management has been gaining a lot of popularity, and for good reason. Essential oils provide a fragrant route to relaxation and tranquillity with their potent scents and medicinal qualities. But how do they work? And which one should you go for? Keep reading as we try to answer these questions for you.
What Are Essential Oils and How Do They Ease Stress?
Essential oils are well-known to most people, but you might not be as familiar with the therapeutic benefits of essential oils and aromatherapy. These oils are powerful plant extracts, also known as volatile oils, obtained from the leaves, bark, seeds, and other parts of a plant. These oils are rich in natural chemicals that can affect mood, energy, and even physiological reactions, in contrast to synthetic perfumes. When inhaled, their fragrant molecules pass through the olfactory system and into the limbic system, the brain’s emotional control center that regulates stress and anxiety. It controls stress hormones like cortisol and affects your fight-or-flight reaction [1].
Top 8 Essential Oils For Stress Relief
Essential oils are helpful in calming your senses and reducing the feeling of stress and anxiety. But once go to the internet, there are just too many options, and before you know, you are in a conundrum about which one you should choose. To save you the trouble and choose the right one for you, here are the top eight essential oils for stress relief.
1-Lavender Oil
Lavender is one of the most often used essential oils. It is widely recognized for elevating mood and alleviating residual symptoms of anxiety. Lavender includes chemicals that soothe the nervous system, such as linalool and linalyl acetate. These compounds assist in lowering stress levels by interacting with neurotransmitters in the brain to control mood and emotions [5].
2-Bergamot Oil
Bergamot essential oil, which is extracted from the peel of the bergamot orange, is well-known for its relaxing and rejuvenating qualities. Bergamot oil’s refreshing aroma helps lessen stress, anxiety, and even symptoms of depression [2]. It is a great option for anyone looking for mental balance during hectic times because of its special blend of calming and energizing benefits.
3-Vetiver Oil
For those who suffer from anxiety attacks, this earthy, grounding essential oil is excellent. Because it calms the mind and body, it was employed in traditional Chinese medicine to balance out erratic emotions. Put a few drops in your next bath to help you relax after a long day.
4-Jasmine Oil
Jasmine essential oil, which comes from the jasmine flower, is prized for its subtle and uplifting aroma. Jasmine’s soothing characteristics are used in aromatherapy to alleviate tension, anxiety, and distress. Its fragrant perfume can create feelings of joy and cheerfulness while also encouraging inner serenity. Jasmine oil can interact with GABA receptors in the brain to provide anxiolytic (anti-anxiety) effects on the central nervous system.
5-Sandalwood Oil
The wood and roots of Santalum album, often known as the East Indian sandalwood tree, are used to produce sandalwood oil. This is one of the world’s most valuable trees. Sandalwood essential oil is earthy and warm, with anxiolytic characteristics that make it ideal for relieving anxiety. You can use sandalwood essential oil topically (diluted) or in diffusers.
6- Lemon Oil
The leaves of the lemon plant are used to make lemon oil, which has been shown to provide calming and anxiety-lowering effects. Lemon essential oil is a natural mood booster and stress reliever with a pleasant aroma and natural qualities that can contribute to a pleasant mood. Lemon oil can help reduce stress and anxiety by encouraging attention and mental clarity.
7- Chamomile Oil
The calming properties of the chamomile plant make it a popular tea ingredient. Chamomile essential oil is not much different. It has calming qualities that can help you sleep. It has been used for many different illnesses and disorders over the years, including wounds, pain, anxiety, sleep issues, and upset stomachs. To enjoy the calming effects of chamomile essential oil, diffuse or apply a few drops before going to bed.
8- Ylang Ylang Oil
This well-known essential oil, derived from the ylang ylang flower, is a popular choice among people wanting to relax. It has calming and relaxing effects that are comparable to those of a mild sedative. When you need to relax and unwind without looking for a sedative effect, the sweet floral scent is perfect. According to studies, its aroma helps reduce heart rate and blood pressure, two frequent bodily reactions to stress [3].
FAQs
1-How do essential oils help reduce stress?
Essential oils affect the brain’s limbic system, influencing emotions and stress hormones to promote relaxation and reduce anxiety naturally.
2-Can I apply essential oils directly to my skin?
Always dilute essential oils with a carrier oil before applying to skin to avoid irritation or allergic reactions.
3-What’s the best way to use essential oils for stress?
Diffusing, inhaling from a tissue, or applying diluted oils in a gentle massage are effective and easy methods.
4-Are essential oils safe for everyone?
Most are safe when used properly, but pregnant women, children, and people with allergies should consult a healthcare provider first.
5-How long does it take to feel stress relief from essential oils?
Many people notice calming effects within minutes of inhalation, but consistent use may enhance overall relaxation over time.
References-
1- Herz RS. Aromatherapy facts and fictions: a scientific analysis of olfactory effects on mood, physiology and behavior. Available at: https://pubmed.ncbi.nlm.nih.gov/19032833/
2- Medical News Today. What are the best essential oils for anxiety? Available at: https://www.medicalnewstoday.com/articles/324478
3-Jung DJ, Cha JY, Kim SE, et al. Effects of Ylang-Ylang aroma on blood pressure and heart rate in healthy men. J Exerc Rehabil. 2013;9(2):250-255. Available at: https://www.researchgate.net/publication/258925284_Effects_of_Ylang-Ylang_aroma_on_blood_pressure_and_heart_rate_in_healthy_men
4- Healthline. The 8 Best Essential Oils for Stress and Anxiety
Available at: https://www.healthline.com/health/mental-health/essential-oils-for-stress
5- Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304. DOI: 10.1155/2013/681304. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/
(The article is written by Ehsan Siddiqui, Team Lead, Clinical Health & Content and reviewed by Monalisa Deka, Senior Health Content Editor)
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