The 12 Best Essential Oils for Anxiety and Stress Relief Because You Deserve Some R & R
There’s science behind it, trust.
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Heart palpitations. Sweaty palms. Feeling randomly nauseous. Overthinking that sorta-awk thing you said two weeks ago in a meeting. Surprise! These are all potential symptoms of ~anxiety~, an emotion most of us have experienced at one time or another (unless you are legitimately superhuman). It's not fun, and it can mess with not just your mind, but also your body.
There are plenty of ways you can look into coping with long-term anxiety (therapy or medication could possibly be the move for you, so chat with your doc), but for dealing with day-to-day stressors, calming rituals that help ground you can be super helpful. And essential oils can be a great addition to your chill-out routine. “Anxiety, though an intense bodily experience, can sometimes be an indicator of not being connected to our bodies," explains Lia Avellino, LCSW, a psychotherapist and women’s mental health expert. “When we are smelling an oil, we are activating a sense that allows us to feel present, or perhaps connect to a memory associated with the scent."
FWIW, we’re not claiming that essential oils are a mental health cure-all. Just take it from the experts: “Essential oils do not take the place of medication treatment or therapy, so if that's something you need, please consult with your primary care provider,” says Leena Guptha, PhD, ND, DO, Academic Dean of Online Courses at Pacific College of Health and Sciences. However, they can be great in conjunction with breath work (which has the potential benefits of lowering your heartbeat and blood pressure, and reducing tension) says Dr. Guptha.
Now, as you probably know, different essential oils have different scents. And each one can play a slightly different role in adding a dash of calmness to your day. We rounded up 12 of the most popular for anxiety relief below, so you can choose which one you think might be best for you. Here's a lil sneak peek before we really get into it:
Alright, now, this is your sign to turn down the lights, take a match to those candles, plug in that essential oil diffuser, and turn on your meditation app. It's time to relaxxx, bb. Read on for the best essential oils for anxiety relief.
If you wanna feel *really* zen, jasmine essential oil is the way to go. "According to a study, inhaling jasmine oil can promote a sense of well-being and romance, and it's thought to calm the nervous system without causing sleepiness," Dr. Guptha says. That means you can inhale it via a diffuser or spritz it on a pillow as part of your morning meditation to start your day off in a chill (but still like, awake) way.
In addition to having a fresh, citrusy smell, lemon balm may also have a mind-clearing effect on you in all its different forms. "Used as a tea, it can elevate mood and lower anxiety," says Dr. Guptha. Or, you can put some lemon balm oil in a diffuser and let it do its thang. Try it in your office to keep you alert when that 3 pm slump hits.
This is one of Dr. Guptha's faves for its fruity floral scent, and because it may help calm your mood and lower your blood pressure. (It doesn't replace the need for any kind of medication though, she points out.) You probably shouldn't dab it directly on your skin if you're sensitive, but you can def spritz some on your yoga mat before you flow.
Grab some geranium essential oil for the sweet floral scent, and stay for the stress and anxiety-reducing benefits. Dr. Guptha recommends adding a few drops to a cotton ball and wafting it under your nose a few times. (FYI, you should probs skip this one if you're not trying to go to sleep, as it can have sedative effects.)
Lavender is an absolute classic for relaxation and anxiety relief. And there's actual science behind it: A 2019 review found that inhaling lavender essential oil, or even getting a lavender essential oil massage (um, sign me up), could help lower high anxiety level markers.
Into a more earthy, musky scent? Go for a patchouli essential oil. From an aromatherapy perspective, it may have nerve-calming and even anti-depressant effects, according to this review.
I mean, who wouldn't want their home to smell like a bouquet of fresh roses?! But also, this oil has been found to help with stress management. Point in case: one study discovered that inhaling rose essential oil while exposed to stressors prevents cortisol (ya know, the major stress hormone) from spiking.
Plant moms, this earthy scent is for you. Inhaling clary sage essential oil can help activate the system that produces dopamine (a happy hormone that gives you a sense of motivation and reward) and even enhance your memory, according to 2020 research.
If you've never breathed in some fresh eucalyptus or eucalyptus essential oil in your shower, you're missing out on the best.shower.ever. In one study, eucalyptus oil was offered for patients to inhale before surgery and was found to effectively calm their nerves. Buuuuut it def wouldn't hurt to diffuse it into the air before a big presentation or first date, either.
Valerian low-key puts people to sleep (it's used to treat insomnia, research says, which is often caused by, you guessed it, anxiety). So it's better for a Sunday scaries ritual than a morning ritual. Let's catch those zzz's bay-bee!
Not just for those Thanksgiving potatoes! According to this scientific review, rosemary can also have positive effects on your sleep, mood, and anxiety. It's also commonly used in alternative medicine to treat headaches and migraines.
Do not sleep on adding bergamot to your essential oil collection. It's citrusy, refreshing AF, and can also be used to alleviate symptoms of stress, according to this research. Another study found that exposure to bergamot essential oil can improve people's moods in just 15 minutes. Going to remember that once next Monday rolls around...
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