Essential oils must be diluted with a carrier oil before being applied to the skin . This reduces your risk of irritation. For adults, every 15 drops of essential oil should be diluted with 1 ounce of carrier oil. For children, the ratio is 3 to 6 drops of essential oil to 1 tablespoon of carrier oil. Some popular carrier oils are almond, coconut , and jojoba .
News of the week:
Essential oils should never be ingested, despite claims on the internet that suggest otherwise. There is not enough research on any essential oil to prove that it is safe to swallow. Each essential oil is very different, and some are toxic.
Read on to learn more about essential oils you can use to ease your anxiety symptoms. Then check out The 17 Benefits of Essential Oils for Anxiety!
The 17 Benefits of Essential Oils for Anxiety!
Jatamansi: Jatamansi is in the same plant family as valerian. It is used in Ayurvedic medicine to calm the mind and encourage sleep. According to a 2008 study on mice, jatamansi may alleviate depression by decreasing GABA neurotransmitters and MAO receptors in the brain.
How to use: Massage diluted jatamansi oil into your temples or forehead
Lavender: Lavender is one of the most popular aromatherapy oils. According to 2012 research, lavender aromatherapy is thought to calm anxiety by impacting the limbic system, the part of the brain that controls emotions.
How to use: Enjoy a relaxing lavender bath by combining several drops of lavender oil with a teaspoon of carrier oil or an unscented shower gel. Stir the mixture into warm water before going in.
Jasmine: Jasmine oil has a beautiful floral scent. According to a 2013 study, inhaling jasmine oil can promote a sense of well-being and romance.
Unlike some other essential oils used for anxiety, jasmine oil is thought to calm the nervous system without causing drowsiness.
How to use: Inhale jasmine oil directly from the bottle or allow the scent to fill the room through a diffuser.
Basil: Holy basil, also called tulsi, is not the basil you use when making lasagna. But it’s from the same family. It contains eugenol, a compound that gives it a spicy, minty aroma.
According to 2014 research, holy basil is an adaptogenic herb that has shown promise in treating physical and mental stress .
How to use: The eugenol in holy basil has a powerful fragrance, so a little goes a long way. Add a few drops to an aromatherapy diffuser and inhale as the oil is dispersed throughout the room.
Bergamot: Bergamot oil comes from bergamot oranges and has an uplifting citrus scent. According to a 2015 study, animal and human experiments found that bergamot helps relieve anxiety and improve mood.
When used topically, bergamot can increase sensitivity to the sun.
How to use: Put a few drops of bergamot oil on a cotton ball or tissue. Inhale the aroma two to three times to help relieve anxiety.
Chamomile : Chamomile is well known for its relaxing and sedative properties and intoxicating scent. There isn’t a lot of research on chamomile essential oil for anxiety. Research has shown, however, that chamomile supplements may benefit people with mild to moderate generalized anxiety disorder.
Rose: Rose essential oil is extracted from rose petals. Roses have a lovely floral scent known to relax the senses. According to the 2014 study, using a rose aromatherapy foot bath can reduce anxiety in pregnant women during labor.
How to use: Soak your feet in a basin filled with warm water and diluted rose essential oil. You can also add rose oil to your favorite or unscented moisturizer or shea butter and massage into the skin .
Vetiver: Vetiver may be less well known than other essential oils, but it is no less effective. Vetiver oil comes from the grassy vetiver plant native to India. It has a sweet, earthy scent and is used as an aphrodisiac.
According to a 2015 study on rats, vetiver oil is used in aromatherapy for relaxation. The study showed that vetiver has anti-anxiety abilities similar to the drug diazepam.
How to use: Enjoy a relaxing massage with diluted vetiver oil or add it to a diffuser.
Ylang ylang: Floral fragrant ylang ylang is used in aromatherapy to promote relaxation. According to a 2006 study of nurses, inhaling a mixture of ylang ylang, lavender, and bergamot reduced stress and anxiety levels, blood pressure, heart rate, and serum cortisol.
How to use: apply diluted ylang ylang to your v, add to a room diffuser or inhale directly.
Incense : Frankincense oil is made from the resin of the Boswellia tree. It has a musky, sweet aroma that is thought to alleviate anxiety. According to a 2008 study, an aromatherapy hand massage with a blend of frankincense, lavender, and bergamot improved anxiety, depression, and pain in people with terminal cancer.
How to use: Massage the diluted stucco oil into your hands or feet. You can also add incense to the diffuser.
Salvia Sclarea: Clary sage is different from the common herb used to make stuffing on Thanksgiving. It has a woody, herbal scent. Due to its calming abilities, it is often used as an aphrodisiac.
According to a 2015 systematic review, clary sage can relieve tension and help control cortisol levels in women. Cortisol is known as the stress hormone . Elevated levels of cortisol can increase the risk of anxiety and depression.
How to use: Inhale clary sage oil directly when feeling anxious, or massage the diluted oil into your skin .
Patchouli: Musky patchouli is used in Ayurvedic medicines to relieve anxiety, stress , and depression. It is often combined with other essential oils like lavender. Patchouli is thought to promote calm and relaxation, although most of the evidence is anecdotal.
How to use: To relieve anxiety, inhale patchouli oil directly or add it diluted to a warm bath or room diffuser.
Geranium: Geranium oil is distilled from the geranium plant. According to a 2015 study of women in the first stage of labor, inhaling geranium oil effectively reduced anxiety during labor. It can also help lower diastolic blood pressure.
How to use: Apply a few drops of geranium oil to a cotton ball and leave it under your nose a few times.
Lemon Balm: Lemon balm hasa fresh, uplifting scent. In aromatherapy, it has a calming and restorative effect. Most of the success stories of inhaling lemon balm for anxiety are anecdotal.
But according to a 2011 study, taking lemon balm capsules can help people with mild to moderate anxiety disorders. It can also improve sleep.
How to Use: Lemon balm is a great oil to add to a diffuser to add aroma to an entire room. You can also inhale directly.
Oregano: Also known as oregano, sweet marjoram is thought to calm nervousness and anxiety. It is also used to relieve headaches, a common symptom of anxiety. There is little scientific evidence to support the effectiveness of anxiety manana. Still, it is a popular remedy for many aromatherapists.
how to use: Dilute marjoram with a carrier oil and rub into your temples. You can also apply to wrists or add a diffuser.
Fennel: Fennel is best known as a spice for cooking. It has an aniseed aroma and is used to treat many anxiety side effects such as digestive problems. It can also help alleviate anxiety related to menopause and other conditions.
According to a 2017 study, natural herb supplements helped menopause side effects like anxiety, hot flashes, sleep problems, and depression. It’s unclear whether inhaling fennel would have the same effect, but it might be worth a try.
How to use: Add diluted weed oil to a warm bath to help relax your body and mind.
Essential oils can cause an allergic reaction when used topically. To avoid this, it is important to do a patch test on a small area of skin before use.
Place a few drops of diluted essential oil on your wrist or elbow and cover the area with a bandage. Check the area within 24 hours. If you experience redness, a rash, or itching, the oil is not safe for you to use on your skin .
Essential oils are not safe for everyone. Talk to your doctor before using essential oils if you are pregnant, nursing, or have an underlying medical condition. You should also consult your doctor before using essential oils on children.
Remember: not all essential oils are created equal, so you should only buy them from a reputable source. Essential oils are not monitored by the FDA.