Essential Oils For Anxiety

Medically reviewed by Paige Henry, LMSW, J.D.
Updated October 11, 2024by BetterHelp Editorial Team

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.

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It’s possible to overcome 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.

Inhalation

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.

Dry evaporation

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.

Topical application

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.

Aromatherapy spray

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.

Getty/Luis Alvarez

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.

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It’s possible to overcome anxiety

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. 

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Takeaway

Overcoming anxiety often means taking a multi-pronged approach. Using natural techniques like aromatherapy can be effective, particularly when they’re paired with professional help. Manage your anxiety by reaching out today.
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