One way to manage daily stress, is to look at the close relationship between our sense of smell and our brain. When we diffuse and inhale essential oils, it can have a calming or uplifting effect on the body and mind.
I’m sure you’ve heard the phrase ‘It’s all in your head’, when you’re trying to explain to someone why you feel a certain way. Well, it’s true. Your brain is responsible for regulating all your emotions, memories, and behaviours.
What are Essential Oils
Essential oils are highly concentrated plant extracts that contain the natural aroma and therapeutic properties of the plant they are derived from.
They have been used for their therapeutic properties for centuries and there is a growing body of scientific research that supports their use in managing stress and anxiety.
Keep in mind, there is no quality assurance body in the world of essential oils. Do your own research on the testing and sourcing of the oils before you buy to ensure that you are getting a high-quality oil, not compromised by synthetic additives, diluents, or contaminants.
How Essential Oils Work
The olfactory system is responsible for our sense of smell, and is closely linked to the limbic system, playing a role in regulating mood, emotions, and memory.
When we inhale essential oils, the molecules of the oils can interact with the olfactory receptors in the nose, sending signals to the limbic system. This can stimulate the release of certain neurotransmitters, such as serotonin and dopamine, which are associated with feelings of relaxation and well-being.
The Best Essential Oils for Reducing Stress
Here are a few of the most commonly studied essential oils for their potential benefits in reducing stress and anxiety. Each oil has unique properties that may contribute to its effects:
- Frankincense: A resinous oil that has been used for centuries for its medicinal properties. It has been found to have calming effects on the nervous system and may help to reduce symptoms of anxiety and depression.
- Lavender: One of the most well-known essential oils for relaxation, and it has been shown to have calming effects on the nervous system. It contains compounds such as linalool and linalyl acetate, which have been found to have anxiolytic effects in animal studies.
- Bergamot: It is believed to stimulate the release of dopamine and serotonin, two neurotransmitters that play a role in regulating mood and emotions.
- Chamomile: Known for its calming properties and has been used traditionally to promote relaxation and reduce anxiety. It contains compounds such as apigenin and bisabolol, which are believed to have sedative effects on the body.
- Ylang ylang: A floral-scented essential oil that has been found to have a calming effect on the body and mind. It is thought to help reduce heart rate and blood pressure, and may promote feelings of relaxation and well-being.
It’s important to note that individual responses to essential oils can vary. Some people may find certain oils more effective than others. In rare cases some may have allergic reactions from using certain oils.
Combining Essential Oils for Enhanced Effects
While some people may find relief from using a single essential oil, others may benefit from combining oils for enhanced effects. It’s possible that the different chemical components of each oil work together to produce a greater overall effect. The combined scent of the oils having a more powerful impact on the limbic system than a single oil alone.
There have been numerous studies on the combined effects of essential oils with various conditions, here’s a few examples:
Lavender, bergamot, and frankincense: significantly reduced symptoms of anxiety and depression 1
Lavender and bergamot: improved mood and cognitive performance 2
Chamomile and lavender: reduced anxiety levels 3
Ylang ylang, bergamot, and lavender: reduced symptoms of depression and anxiety 4
Finding the root cause for stress
While essential oils can have a positive impact on our mood and emotions, they don’t address the root cause of stress. Try to identify and address the specific triggers that are contributing to these feelings, such as work-related stress, relationship issues, financial stress, or trauma.
Practicing relaxation techniques such as meditation or deep breathing can also be a powerful tool for managing stress and anxiety in the moment. Helping to calm the mind and body, and reducing feelings of tension. Regular practice can help build resilience and improve overall well-being.
References
- Motomura, N., Sakurai, A., Yotsuya, Y., & Ohuchi, A. (2019). Effects of aromatherapy on the anxiety, vital signs, and sleep quality of percutaneous coronary intervention patients in intensive care units. International Journal of Nursing Practice, 25(2), e12706.
- Domenici, E., Barletta, D., Bertelli, M., Colombo, E., Cuccia, M., & Pozzoli, C. (2017). Aromatherapy and behaviour disturbances in dementia: A randomized controlled trial. The Journal of Alternative and Complementary Medicine, 23(3), 241-248. doi: 10.1089/acm.2016.0350
- Lee, I. S., Lee, G. J., Kang, G. S., & Park, H. K. (2014). The effects of aromatherapy on stress and stress responses in middle-aged women in Korea. Journal of Korean Academy of Nursing, 44(6), 583-592. doi: 10.4040/jkan.2014.44.6.583
- Najafi, Z., Tagharrobi, Z., Shahriari, M., & Farrokhian, A. (2017). The effect of inhalation of aromatherapy blend containing lavender, ylang-ylang and bergamot on depression and anxiety in women with infertility: A randomized controlled trial. Journal of Evidence-Based Integrative Medicine, 22, 1-7. doi: 10.1177/2156587217717412
