Stress is one of the most common mental illnesses, and as per research studies, it will increase further in the coming years.
But essential oil for stress works excellently with the help of aroma, which triggers brain nerves and promotes a calm-relaxation feeling.
So it is become important to find, out what reason for your stress, and how to manage it, before raising other medical health issues.
In this article, we will discuss, essential oil, stress, anxiety, how to use them, essential oils for sleep, top EO, and more on which vital.
What Is Essential Oil?
EO has been used for decades for medical purposes, and its unique fragrance is a key that brings several benefits and makes it so popular.
It’s highly concentrated due to being received from plant parts like leaves, flowers, roots, and bark with the help of cold-pressed, stem distillation methods.
There are many EOs, which are commonly used for several reasons like during pregnancy, and periods, reducing stress, promote calm.
EO has several properties including anti-bacterial, antiseptic, antifungal, decongestant, anti-inflammatory properties, etc (2).
It is commonly used for stress relief due to its calming, lifting mood, bringing rest, and relaxation properties (3)
EO is highly concentrated, so make sure to mix it with a carrier oil that dilutes its concentration, making it good for you.
How Do Essential oils Relieve Stress and Anxiety?
Essential oils for stress are well popular for promoting relaxation, even anxious feelings in pregnant women.
But how does it work? EOs help in relieving stress and anxiety in various ways which include:
Its aroma is the main key that stimulates the olfactory system (connect to our brain’s limbic system) responsible for promoting relaxation and reducing stress.
Because these oils trigger the nervous system, which overall slows down the blood pressure, and muscles stress, that increase during the stress time.
Lemon is one of the EOs that are responsible for boosting mood, due to the production of dopamine and serotonin (allied with calmness)
This also helps increase concentration, boost energy, and bring more positive vibes, which is essential for mental illness patients (5)
Chronic stress leads to inflammation, also cortisol and adrenaline are two main reasons for the production of cytokines (6)
These cytokines have the ability to start a chain reaction, that increases swelling, but certain EOs are able to reduce swelling.
What Does Research Say?
It’s believed that EOs aroma as a therapy relieves stress, or feeling of anger during the waiting time (9).
Another study reveals that Lavender and Rosemary EOs can reduce free radicals, which further prevents oxidative stress.
One more study has shown that lavender EOs aroma significantly reduced anxiety during the first stage of labor in pregnancy.
Overall, there are several studies available that show that essential oils for stress, anxiety, and other health issues are considered.
Remember, EOs not able to cure disease or replace medicine, they just help change your thoughts, which further helps in fighting illness.
Top Essential Oils For Stress Relief
Here are certain EOs that are well popular for relieving stress, and other physical and mental health-related issues (15) which include:
- Lavender oil: best for calming, and soothing effect
- Chamomile: best known for promoting relaxation (16)
- Frankincense: best for the feeling of peace and calm
- Bergamot: helps boost mood
- Ylang-Ylang: best for rest
- Rose oil: best for stomach health, hormonal balance, sleep, and mood enhancement
- Patchouli: improves concentration, and reduces stress
- Sandalwood: excellent for anxious feeling
- Lemon oil: consider excellent for enhancing mood
- Tea tree: best for hair, and skincare, also good for oral health
All these above EOs lists are considered best of best for reducing stress through relaxation, bringing calm effect, and others.
EOs are highly concentrated, so diluting them properly, also should be used with safety guidelines and under supervision.
How To Use Essential Oils For Stress Relief?
We can use EOs for stress relief and other purposes, here are some popular methods for using EOs for stress are include:
You can smell them directly from the bottle, and add a few drops to a hot water bowl and then inhale the steam.
Make sure not to swallow it, it may become life-threatening.
It is a good way to spread the aroma of EOs in your room and an easy way to trigger your brain to reduce stress, and anxiety.
Simply fill the diffuser with water, then add 4 to 8 drops of essential oil in them, now turn it on, this will create a calming environment.
Adding EOs during bath not just make the environment smells good, but brings several health benefits by absorbing in your skin.
It is also a great way to promote relaxation, studies have shown that lavender and chamomile are the best options for bath time.
Simply add a few drops of EOs in your shampoo, or body wash, or you just pour a few drops off the side of the wall and take a breath.
You can apply EO to your skin, through messages to promote relaxation and reduce stress, before going to bed.
For massage take 2 to 3 drops of EO mixed with a carrier oil (coconut, jojoba oil), now gently massage on person’s skin until fully absorbed.
Here are some EO that are considered best for massage include – sandalwood, lavender, and Frankincense oil.
Before applying it on the skin, to take a sample test on you a little part of your skin, if you feel any irritation or redness, then avoid it.
Safety Precautions When Using Essential Oils
As we know that EO has several benefits, but it also has downsides if a person is not used it properly or does not take safety guidelines.
Here are safety precautions that everyone should follow when they use EO include:
EOs are highly concentrated so mix them with carrier oils like coconut, and jojoba oil, to prevent irritation, redness, burn, etc.
Remember, EOs’ cons are also seen in animals, so avoid using them in animals, if necessary, then consult the veterinary first (17)
If you are going to use any other new EO then, take a patch test by applying a drop in your neck and forearm area, and wait 24 hours.
If you see any irritation, allergic reaction, burns, redness, and other discomforts, then avoid that EO.
Other Safety Precautions
During pregnancy: Pregnant or breastfeeding women take more precautions, and always consult their doctor before using any EO.
However, there are some EO are considered safe during pregnancy.
Avoid Sensitive Areas: In our body, there are several sensitive areas like eyes, nose, and genitals, so avoid using them on a sensitive area.
Follow Instructions: Read the instructions on the bottle, because every EO bottle has a different consider dosage, and how many times use it.
Take precautions on pets: Use EO only when veterinarians recommend it to your pets, ignoring safety can lead to quite danger.
FAQ (Frequently Asked Questions)
Can I Take Essential oil Be Ingested?
An essential oil should never be ingested, it may become a life-threatening matter if you just inhale it (18)
How Often Should I Use Essential Oil For Stress Relief?
There are no consider or paper therapy available, it depends on many factors, like a person’s health, which oil they are going to use, etc.
However, the generally recommended EO for stress relief is not more than 2 to 3 times a day (12)
If you are taking more than the recommended amount, then it must have becomes your habit for stress relief, which is not a good sign.
What Is the Best Way To Store Essential Oils?
Remember, store EO in a dark, cool place, keep away from kids and animals, and close it tightly to prevent evaporation (19)
Can Essential oils Be Used During Pregnancy?
Yes, certain EO are safe, but some do not safe, and they may be life-threatening for both mother’s and baby’s health (20)
How Can I Tell If An Essential Oil Is of Good Quality?
You can know whether this EOs is of good quality or not with include:
- Check the label like extraction method, mfg, exp date, and other vital statuses
- smell the oil
- check the price, if the price is very low, even in some branded EOs or the seller sells you at a heavy discount, then it might be an issue.
- look for lab test marks, or QR codes, that will confirm the purity and quality of EOs.
- check the purity (look at the label of purity)
EOs is considered best for stress relief, where aroma triggers brain nerves, which overall promotes calmness, result reduces stress.
Stress is a common mental illness, but there are several other techniques that are effective in relieving stress and other mental health issues.
However, EOs are highly concentrated, so make sure to dilute them with a carrier oil first, to prevent skin damage.