Essential Oils For Anxiety
If you are living with anxiety and panic attacks, you are not alone. There are lots of people who are experiencing the same thing that you are; according to the Anxiety and Depression Association of America, anxiety disorders are the most prevalent mental illnesses in the US, affecting 40 million adults.
While professional treatment is highly recommended for long-term results, there are many traditional and alternative forms of treatment, including essential oils, for panic attacks and anxiety.
Do essential oils help anxiety?
Essential oils have been found helpful in reducing anxiety and boosting mood because the scent molecules can impact the areas in the brain that affect emotions and impact your life and stress levels. Essentially, the uplifting aroma of an essential oil can have anti-inflammatory properties both physically and emotionally.
For example, when people lose their sense of smell, they often begin to develop depression as well. And some people who are depressed begin to have an impaired sense of smell.
Many essential oils can be beneficial because our brains can connect scent with memory. So, if you use a certain essential oil in a diffuser as you practice meditation or while you do something else that you enjoy, your brain can remember that and if you then take in that same smell as you're starting to experience anxiety or a panic attack, the scent can help place you back into a calmer frame of mind.
Homeopathic methods of treatment often recommend essential oils as part of the treatment process for generalized anxiety disorder, depression, and other mood disorders and for general emotional well being. That being said, home use of essential oils should never be used as a replacement for professional medical and psychological care. While they may offer some benefits, you may also need additional support that these oils cannot provide. Talk to your doctor, therapist, and/or other members of your healthcare team before incorporating essential oils.
Using essential oils
Before getting into the exact ways that you can use essential oils, it's important to mention that essential oils can be misused.
You may find some information online that will encourage you to use an essential oil by ingesting it or placing it on your skin without diluting it first. This is extremely dangerous; undiluted essential oil can be damaging to the skin, eyes, and sinuses, and non-food-grade essential oils should never be ingested. Please do not use undiluted essential oils for any kind of aromatherapy.
Please consult with a healthcare professional before implementing essential oils into your routine in any way. Healthcare professionals are trained to always dilute oils before using them in any capacity. You can dilute essential oils with other oils such as vegetable oil, coconut oil, sweet almond oil, or similar products. These are called carrier oils. Always make sure you understand what the dilution rate is before using an essential oil.
That being said, here are some methods that you may choose to use essential oils.
Inhaling an essential oil is one of the best ways to experience its benefits. Research shows that inhaling essential oils can lead to rapid changes in the nervous system, potentially helping to lower blood pressure, reduce heart rate, and alleviate other anxiety symptoms. You can place an essential oil, mixed with water, into a diffuser. The diffuser will then spread the essential oil into the air as the water and oil evaporate. When using an essential oil in a diffuser, research and pay attention to the ideal potency of the oil. You might be able to run your diffuser for hours with some oils and much less time with others.
If you don't have a diffuser and would like to take advantage of the benefits of essential oil inhalation, you can also add a few drops to a bowl of steaming water. The oil will quickly begin to evaporate, so you may want to keep your head held over the bowl. Try not to get too close to the steam to avoid burns, and be sure that you keep your eyes closed to avoid eye irritation.
This is when you apply the essential oil to a cotton ball or similar product and allow it to sit in a bowl or dish in your room. This allows the essential oils to evaporate from the cotton ball naturally.
When certain essential oils are mixed with carrier oils, they can be placed directly on your skin, similar to a lotion. Ensure that you are using a skin-grade essential oil and carrier from a trusted source.
If you want the scent of the essential oil without actually diffusing it into the room, you can also spray it in the air. All you need is a spray bottle and water to mix the oils in. Then you can spray it around the room, your office, or even your car.
A note about allergies and risk conditions
Even diluted oils can sometimes be dangerous - some conditions like asthma may be aggravated by essential oil use, and those with certain allergies may find that they have strong reactions when they apply essential oils to the skin. Certain fragrances have been linked to an increase in diastolic blood pressure, which can be connected to essential hypertension and other risks. Others have been known to actually cause anxiety like behavior for certain individuals. Again, please consult with a healthcare professional who understands your personal medical history and risks before using any essential oil.
How to use essential oils during an anxiety attack
If you are interested in using essential oils during an actual anxiety attack or panic attack, you may need to be alittle more proactive. While you may notice your anxiety rising and be able to recognize when you're starting to have an anxiety attack, panic attacks can hit you out of nowhere. That means that there doesn't have to be something that's going on in your life that builds up your anxiety to the point of having a panic attack, which can make it difficult to employ some of the methods described above.
If you experience panic or anxiety attacks, you may want to find a way to keep the essential oils close by so that you can use them wherever you are. For example, it can be helpful to keep a diffuser on your desk at work. Or, if you're going to be traveling, you could keep some cotton balls with essential oils in containers that you can keep with you. If you can feel your anxiety starting to rise, you can simply open the container so you can benefit from the aromatherapy.
Citrus oils
Overall, citrus fruit oils are very popular for use against anxiety and depression. It has been found that the scent molecules of citrus are small enough that they're able to penetrate through the brain-blood barrier. This is also why you are easily able to smell citrus from across the room. The molecules are so small that they travel through the air.
Some of the most popular citrus oils used to improve mood and reduce anxiety include:
- Bergamot - Bergamot oil is considered anti-inflammatory and tension relieving
- Lemon - Lemon oil is considered an immunity booster and energizer. Lemon oil is also popular for allergy relief. The lymphatic system might also benefit from lemon oil.
- Wild Orange - Wild Orange oil is considered beneficial for digestive issues and tension relief.
- Lime - Lime oil is considered energizing and stress relieving. Lime oil can also be used as a cleanser for surfaces.
- Sweet Marjoram - Sweet Marjoram oil is directly anxiety-reducing and considered a good sleep aid.
Lavender oil and other types of essential oils
Lavender essential oil is very popular for relieving anxiety, having a calming effect, and helping people to fall asleep. A common way to use lavender oil is to put a few drops of it into your bath water. If you're experiencing anxiety, you can mix the lavender oil into the warm water to help release tension from your muscles and calm your mind.
Jasmine oil works a lot like lavender. However, it's believed that jasmine has a calming effect without also causing drowsiness. That means if you have a busy day, you may want to choose jasmine over lavender.
Tea tree oil and rose oil are other essential oils that have been found to decrease stress and elevate mood. In addition to helping with stress relief, rose oil has been proven to positively impact sexual dysfunction and depression; and tea tree oil has been found to have antimicrobial effects.
There was a study conducted in 2006 that showed the essential oil ylang-ylang, when mixed with bergamot and lavender, was effective at lowering heart rate, serum cortisol—the stress hormone—and blood pressure. Ylang-ylang essential oil was also shown to relieve stress and reduce anxiety levels. Derived from the Cananga tree, ylang-ylang has long been used to alleviate physical ailments like gout, rheumatism, and asthma.
Here are a few more essential oils to consider.
- Clary sage oil can be cooling and relieve stress. Clary sage oil can also help to relieve menstrual cramps in some people when applied topically. In a systematic review, researchers found that clary sage can control cortisol levels.
- Geranium oil is recommended for use to relieve anxiety, depression, and insomnia. Geranium oil can also help with complexion.
- Patchouli oil is a popular scent that can help relieve pain and is believed by some cultures to improve spiritual connections.
- Frankincense oil is considered a slight sedative and stress reliever. Frankincense oil has also been used as an expectorant.
- Vetiver oil is considered calming and grounding.
- Chamomile oil can be calming. Chamomile oil also has some medical backing for reducing feelings of anger and anxiety.
- Rose oils can be used to reduce stress and anxiety. It may also help with menstrual discomfort and cramping.
- Sweet basil oil is considered uplifting and energizing. Sweet basil oil can also help to relieve muscle aches and pain when applied topically.
A word of warning
Not all essential oils are safe for all people. Using certain essential oils on your skin before going into the sunlight can cause your skin to have extra sensitivity. This means that if you aren't careful, you can get a bad burn. There are also certain types of essential oils that can trigger asthma and other respiratory conditions, induce migraines, and/or cause an allergic reaction. Once again, certain oils will hurt you if you ingest them.
Before using essential oils, you should talk to your physician, especially if you're pregnant.
Contemporary and traditional forms of treatment
While essential oils can be an effective alternative form of treatment, it may not be sufficient to address your anxiety, panic, or other mental health conditions. If you find that your anxiety and depression are affecting you daily, you may want to seek more traditional forms of treatment as well.
Talking to a therapist may help you learn how to control your anxiety and emotions. If you're using traditional forms of treatment, it doesn't mean that you can't also use essential oils. There are many different types of treatment plans that involve using several strategies for alleviating anxiety. It's important that you find what works best for you.
Anxiety can sometimes present a barrier to therapeutic interventions, though. It can cause some people to stay inside and avoid contact with the outside world. The idea of attending a therapy session in person can sometimes be enough to trigger an anxiety or panic attack. This is when online therapy becomes the more feasible alternative. With online therapy, you can connect to a professional counselor without ever leaving home. It may also be more convenient since you can choose a time outside of normal business hours.
Online therapy
Research shows that online counseling services can provide people living with anxiety with the tools they need to manage everyday stress. For example, a study published by Oxford University found that internet-based cognitive-behavioral therapy was an effective treatment for anxiety disorders. Online cognitive-behavioral therapy helps those living with anxiety and panic disorders to reframe intrusive thoughts that can often cause stress.
As discussed above, internet-based therapy is an effective alternative to in-person treatment when addressing anxiety, particularly in combination with natural remedies such as aromatherapy. With online counseling through BetterHelp, you’ll have the opportunity to work with licensed professionals from all around (and even outside) the US. This means you’ll have a better chance of being matched with someone who knows how to guide you through the best possible treatment plan based on your mental and physical symptoms of anxiety. Qualified mental health professionals can provide you with the resources to manage stress in your everyday life and improve your overall mental well-being.
Takeaway
Which essential oil is best for anxiety?
Lavender essential oil currently has the most robust evidence supporting its ability to relieve symptoms. However, further research may identify other aromatherapy scents with similar effectiveness. Other oils that have demonstrated positive results in clinical trials include:
- Frankincense. Some studies suggest that the smell of frankincense essential oil could relieve anxiety during early labor.
- Clary Sage. Researchers found that smelling clary sage essential oil may have a calming effect on patients receiving chemotherapy.
- Chamomile. Inhaling chamomile essential oil vapors appears to decrease symptoms in stressful situations such as undergoing invasive diagnostic tests.
The most rapid method for relieving anxiety may be a technique known as diaphragmatic breathing. This method involves taking slow, deep breaths through your nose, allowing your belly to expand as your lungs fill. Paying attention to the bodily sensation of inhalation and exhalation may make this even more effective by promoting mindfulness.
Research has repeatedly shown that diaphragmatic breathing can trigger a physiological relaxation response in the human body. It can reduce a variety of stress markers, including cortisol levels and heart rate variability. Because it requires no equipment and can be performed in a minute or two, diaphragmatic breathing may be the fastest method for reducing symptoms.
Mental health researchers and treatment providers have identified several natural techniques for decreasing symptoms. In addition to the diaphragmatic breathing method described above, these techniques include:
- Sensory grounding: Directing your attention toward sensations in your body and environment, such as mentally listing one thing you can see in every color of the rainbow.
- Body scan: Moving your focus slowly from the top of your head to the soles of your feet, noting the feelings in each body part along the way.
- Pursed-lip breathing: Breathing in slowly through your nose, then releasing the breath slowly while pushing your lips out like you’re blowing out a candle.
- Coping statements: Repeating calming, encouraging messages in your head, like “I am not in danger,” “I can handle this,” and “This feeling will go away before long.”
- Diver’s reflex: Holding your breath and putting your face into a bowl of cold water to slow your heart rate.
- Aromatherapy: Breathing in relaxing scents like those of bergamot, chamomile, and lavender essential oils.
What is the strongest anti-anxiety herb?
While many medicinal herbs have been investigated for their ability to help with these symptoms, current evidence appears to be strongest for Passionflower (Passiflora incarnata). Numerous controlled studies have indicated that extracts of this plant may help lower anxiety levels. The effect seems to be stronger in people with severe anxiety than in those with only mild symptoms.
Research into herbal treatments for anxiety is still in relatively early stages, though. More studies may be needed to confirm these effects and identify which herbs, if any, provide the most substantial relief.
Under current treatment standards, two types of antidepressants are regarded as the most effective medications for the long-term management of anxiety disorders: selective serotonin reuptake inhibitors (SSRIs) and selective norepinephrine reuptake inhibitors (SNRIs). For short-term relief of intense anxiety symptoms, doctors may prescribe benzodiazepines.
However, according to the American Psychological Association (APA), there’s substantial evidence that talk therapy may be an even more effective treatment for anxiety than medication. It’s often a good idea to consult with a therapist before seeking pharmacological treatment for anxiety and stress.
If you’re living with severe anxiety, you may want to manage it using a multi-pronged approach. A variety of lifestyle interventions aimed at improving your overall health and mental well-being can often provide substantial relief. These can include things like:
- Engaging in regular physical exercise
- Eating a balanced, nutritious diet
- Sticking to a healthy sleep schedule
- Practicing mindfulness meditation or mind-body exercises like yoga
- Limiting intake of alcohol, tobacco, and caffeine
In addition to these beneficial changes, it’s often a good idea to find a licensed therapist, counselor, or social worker to talk to about what you’re going through. They can offer evidence-based treatments like cognitive-behavioral therapy (CBT).
Complementary medicine methods may also help you relax and let go of stress and anxiety. Music therapy, aromatherapy, and acupuncture are all notable examples.
If you’ve tried some of the approaches described above, but you’re still experiencing severe anxiety, it may be worth talking with a psychiatrist about medications. Combining psychotherapy and pharmacological treatment can be helpful if either one isn’t enough on its own.
It’s difficult to say definitively what the best natural medicine for anxiety is. Non-pharmacological medications are less rigorously standardized, making them harder to study, and there have been few studies on herbal medicines compared to drugs like SSRIs.
That said, several studies have provided evidence for the effectiveness of Ashwagandha (Withania somnifera), an herb commonly used in traditional Ayurvedic medicine. It appears to significantly reduce anxiety and improve sleep quality in many people. Other natural medicines that may help with anxiety include passionflower, cannabidiol (CBD), and chamomile.
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