Do Essential Oils For Depression Work?
Essential oils are gaining popularity as remedies for many conditions, including depression. While using essential oils for depression treatment was initially based on hearsay and folk medicine, it has gained enough popularity to attract a growing number of scientists. These researchers have studied the chemical composition of these oils and their reported effects on individuals to answer the question, "Does the use of essential oils for depression work?"
What are essential oils?
Essential oils have existed for thousands of years. They have been used throughout Eurasia for fragrance, cleaning, and preserving food and are still used throughout the world today. Presently, there has been more of an interest in studying the efficacy of essential oils in a medicinal role to treat conditions like respiratory disorders and mood disorders.
Essential oils are concentrated extracts of different plants, including fruits, grasses, and wood. Different parts of the plants can yield oil, including seeds, fruit peels, leaves, and blossoms. In some cases, different parts of the same plant yield essential oils that are chemically different from one another.
Oils can be extracted from the plant in many ways, often using different temperatures and pressures or various solvents to extract the oils. Oils may then be used in aromatherapy, massage therapy, or at home, among other uses. Some oils that can be ingested should not be used on your skin, and vice versa. What's safe for your skin may be toxic to ingest.
Essential oil safety
Use essential oils as intended or with the guidance of an expert. When used correctly, essential oils are not dangerous. However, many must be diluted in water or carrier oil to avoid skin irritation or other reactions. In addition, check that you are not allergic to the essential oils you use. If you are allergic to nuts, avoid essential almond oil. You may not be allergic to the extract, but the body can react differently to different essences.
If you aren't aware of allergies, safely check for most allergies with "the patch test." Apply a small amount of diluted essential oil to a small area of your skin to see if there is a reaction. Most essential oils, except almonds, are not taken from plants that cause life-threatening allergic reactions. However, talk to your doctor if you have a severe allergy.
In addition, do not confuse essential oils with artificial fragrances or massage oils. These cheaper products may or may not contain essential oils and often contain artificial scents or products that cannot be ingested or put on the skin. Most essential oils cannot be ingested, so talk to your doctor before use.
Can essential oils be researched in psychology?
The popularity of essential oils has led to a significant body of research on the efficacy of essential oils. However, research on essential oils is often expensive, and researching an individual's emotional state can be subjective. As a result, the impact of essential oils in treating depression is often determined through surveys influenced by placebo effects and biases.
Essential oils come from various plants, plant parts, and extraction methods. They can also be diluted to different degrees and in different media. This range of possibilities makes a scientific consensus on the efficacy of essential oils difficult. In addition, researchers have considered that essential oils are often pleasant on their own. One might wonder whether essential oils make people feel better or relax them through the scent. When essential oils are often incorporated into massage oil during a massage treatment, it may be challenging to know whether the oils or the treatment is the culprit for improved mental health.
What have preliminary studies found?
In one study, 40 participants rated their feelings compared to a control group while measuring their pulse, breathing, blood pressure, and temperature. The study involved a transdermal application rather than massage therapy. The essential oils were absorbed through the skin, but the application did not involve aromatherapy massage.
The study found that a blend of bergamot and lavender essential oils relaxed participants and decreased blood pressure, pulse, and breath rate, suggesting that the essential oils helped the participants. However, participants in the study did not have a diagnosis of depression, so the results may not help scientists study the impacts of these oils on depressive symptoms.
Bergamot was also used in a trial of 50 individuals in the waiting room of a mental health clinic in Utah. While these individuals may have been more accurately representative of the people who could benefit from using essential oils for depression, the study did not use any objective metrics to measure their emotions before, during, or after exposure to the essential oils. The study did find an improvement in mood overall.
Another study looking at the use of damask rose essential oils didn't look at clients with diagnosed depression but worked with participants undergoing dialysis who may have been experiencing situational depression or mental health conditions. This study found aromatherapy beneficial for those who practiced it compared to a control group who didn't. However, the researchers relied on the participants' descriptions of their feelings, not on biological markers like blood pressure or pulse.
While researchers have different opinions of essential oils, they are not often associated with harm outside of mild to moderate side effects or allergies. While some of the positive impacts of essential oils may come from the pleasant smell, the pleasures of massage, or a placebo effect, essential oils may offer mild support to people with anxiety and depression. For this reason, some people may recommend using essential oils alongside other evidence-based treatments.
What essential oils are best for depression?
As there are different types of essential oils, there are subtypes of depression. While some doctors use essential oils alongside depression treatment, it may not be recommended in all cases.
Depression can range from mild to severe. It can also be caused by different inciting events or risks, ranging from traumatic experiences to chemical imbalances. Some doctors recommend essential oils for mild or situational depression. However, they may recommend more conventional therapies for severe depression, such as major depressive disorder (MDD).
Typical treatment for depression includes a combination of prescription medication and talk therapy. However, a doctor may not advise against essential oils if you want to try them. Consult your doctor before using them and let them know if you have any adverse interactions, especially if you are on medication, supplements, or vitamins.
Essential oils used to treat the symptoms of depression may include lemon, other citrus fruits, bergamot, and lavender essential oil. When used for the treatment of depression, these oils may be used in aromatherapy or massage therapy rather than ingested. Do not ingest any essential oil without talking to your doctor and ensuring it is intended for that use.
Alternative support options
While it hasn't been definitively proven that all essential oils help all types of depression, some people believe it works for them, and initial studies may point to positive impacts. However, despite the benefits of these oils, they aren't a replacement for professional support. If you're living with depression or believe you might have this condition, consider speaking to a therapist for further support.
If you face barriers to face-to-face therapy, such as cost, distance, or availability, you may also try online therapy through a platform like BetterHelp. Online therapy may be more comfortable for some people, allowing them to meet with a provider from home. Online platforms allow you to be matched with a therapist trained to support you in your challenges. In addition, you can choose to attend sessions with your therapist via phone call, video chat, or in-app messaging.
Studies show that online therapy is often more effective than in-person therapy in treating depression. One meta-analysis of 17 studies found that internet-based interventions were often more effective and significantly reduced depressive symptoms in participants living with depressive disorders.
Takeaway
What essential oil is a good antidepressant?
While some people find aromatherapy with essential oils to be a helpful complementary practice for relaxation and mood enhancement, it may be important to note that essential oils are not a substitute for professional medical treatment, including antidepressant medications prescribed by a healthcare provider.
That being said, certain essential oils are commonly associated with relaxation and mood improvement. These include:
- Lavender Oil: Often used for its calming and stress-relieving properties.
- Chamomile Oil: Known for its soothing and anti-anxiety effects.
- Bergamot Oil: Thought to have mood-lifting and calming qualities.
- Ylang Ylang Oil: Used for relaxation and to promote a sense of well-being.
- Frankincense Oil: Sometimes used for its grounding and calming effects.
Do essential oils actually help depression?
Aromatherapy with essential oils is often used as a complementary or adjunctive practice to support relaxation and mood enhancement. The scents of certain essential oils may have a calming effect and can be part of a broader self-care routine. However, it's important to approach essential oils with realistic expectations and to use them in conjunction with proven therapeutic approaches for depression.
What is the best essential oil for mental health?
Using an essential oil or essential oil blend for improving mental health may involve mixing certain essential oils with a carrier oil to dilute the product to create a relaxing or calming scent. Essential oils are concentrated plant extracts and different essential oils may have varying effects on individuals, and preferences can be subjective. Some essential oils are commonly associated with potential benefits for mental health and relaxation. It may be important to know that the Food and Drug Administration does not control essential oils in the United States which means it is important to get your oils from a reputable source. Here are a few of the best essential oils that are often used for their calming properties:
- Lavender: Known for its calming and stress-relieving properties, lavender is a popular choice for promoting relaxation and aiding sleep.
- Chamomile: Both Roman and German chamomile are thought to have calming effects and can be used to alleviate stress and anxiety.
- Bergamot: With a citrusy and uplifting aroma, bergamot is believed to have mood-lifting and stress-reducing qualities.
- Ylang Ylang: This floral-scented oil is often used for relaxation and may help reduce feelings of anxiety and stress.
- Frankincense: Known for its grounding and centering properties, frankincense is sometimes used to promote a sense of tranquility.
What essential oils make you happier?
While essential oils can contribute to a positive and uplifting atmosphere, it's important to note that their effects on mood can vary from person to person. Scents are highly subjective, and how essential oils work for one individual may be different from another. That being said, some essential oils are commonly associated with potential mood-enhancing properties. Here are a few essential oils that are often used for their uplifting and energizing effects:
- Sweet Orange Oil: Known for its bright and cheerful aroma.
- Lemon Oil: Citrus scents, in general, are often associated with increased energy and a positive mood.
- Clary Sage Oil: Clary sage essential oil may be used as a remedy for low moods and may increase happiness.
- Peppermint Oil: With its invigorating and minty scent, peppermint is often used to promote alertness and a sense of freshness.
- Lime Oil: Similar to other citrus oils, lime essential oil is known for its refreshing and uplifting qualities.
- Grapefruit Oil: Another citrus oil that is believed to have mood-enhancing and energizing effects.
- Bergamot Oil: With a citrusy and floral aroma, bergamot is associated with promoting a positive mood.
What is the best natural antidepressant?
While certain lifestyle changes and natural remedies may help support overall mental well-being, they are not a substitute for professional treatment, especially in cases of clinical depression. However, several natural strategies may contribute to improved mood and well-being:
- Regular Exercise: Physical activity has been shown to have positive effects on mood by promoting the release of endorphins, the body's natural mood lifters.
- Healthy Diet: Nutrient-rich foods, including fruits, vegetables, whole grains, and lean proteins, provide the essential nutrients for overall well-being. Omega-3 fatty acids found in fish, flaxseeds, and walnuts have also been associated with mental health benefits.
- Adequate Sleep: Establishing a regular sleep routine and ensuring sufficient sleep may be important for maintaining emotional and mental well-being.
- Sunlight Exposure: Exposure to natural sunlight can help control the body's circadian rhythms and improve mood. Consider spending time outdoors, especially in the morning.
- Mindfulness and Meditation: Practices such as mindfulness meditation and deep breathing exercises can help manage stress and improve overall mental resilience.
- Social Connection: Maintaining supportive social connections and engaging in activities with friends and family can have positive effects on mood.
Which oil is best for anxiety?
Several essential oils are commonly associated with potential calming and anxiety-reducing effects. Here are some essential oils that are often used for anxiety:
- Lavender: Known for its calming properties, lavender essential oil is frequently used as a natural remedy to promote relaxation and reduce anxiety.
- Chamomile: Both Roman and German chamomile essential oils are believed to have soothing effects, making them potential choices for anxiety relief.
- Bergamot: With its citrusy and uplifting scent, bergamot essential oil is sometimes used to alleviate stress and anxiety.
- Ylang Ylang: This floral-scented oil is thought to have calming and mood-balancing properties, potentially reducing feelings of anxiety.
- Frankincense: Known for its grounding and centering qualities, a few drops of frankincense essential oil may be used to promote relaxation and emotional balance.
- Lemon Balm: While not an essential oil, lemon balm oil extracted from the plant is often used for its calming effects on the nervous and respiratory systems.
- Valerian: Valerian essential oil may have sedative properties and is sometimes used to promote relaxation and alleviate anxiety.
What essential oil is good for serotonin and dopamine?
Essential oils do not directly impact neurotransmitter levels such as serotonin and dopamine. The regulation of neurotransmitters in the brain is a complex process influenced by various factors, and essential oils are not a substitute for medical interventions for conditions affecting neurotransmitter balance.
However, some essential oils are believed to have mood-enhancing or calming effects, which may indirectly contribute to a sense of well-being. Here are a few essential oils that are commonly associated with potential mood support:
- Lavender: Known for its calming properties, lavender essential oil is often used to promote relaxation and reduce stress.
- Bergamot: With its citrusy and uplifting scent, bergamot essential oil is believed to have mood-lifting and stress-reducing qualities.
- Ylang Ylang: This floral-scented oil is thought to have calming and mood-balancing properties.
- Frankincense: Known for its grounding and centering qualities, frankincense essential oil may contribute to emotional balance.
- Citrus Oils (Orange, Lemon, Grapefruit): Citrus oils are often associated with uplifting and energizing effects, potentially influencing mood.
How can I increase serotonin naturally?
Increasing serotonin levels naturally involves adopting lifestyle practices that support the production and balance of serotonin in the brain. While these strategies can contribute to overall well-being, it's essential to note that individual responses may vary, and consulting with a healthcare professional is advisable, especially if you have concerns about mood or mental health. Here are some lifestyle practices that may help enhance serotonin levels:
- Eat Foods Rich in Tryptophan: Tryptophan is an amino acid that is a precursor to serotonin. Foods high in tryptophan include turkey, chicken, fish, eggs, dairy products, nuts, and seeds.
- Complex Carbohydrates: Consuming complex carbohydrates can enhance tryptophan absorption. Choose whole grains, legumes, and vegetables.
- Exposure to Sunlight: Spend time outdoors in natural sunlight, especially in the morning. Sunlight exposure helps regulate the body's circadian rhythm and may positively influence serotonin production.
- Regular Exercise: Engage in regular physical activity, as exercise has been shown to boost serotonin levels. Aim for at least 30 minutes of moderate intensity exercise most days of the week.
- Mindfulness and Relaxation Techniques: Practices such as mindfulness meditation, deep breathing exercises, and yoga may help reduce stress and positively impact serotonin levels.
- Adequate Sleep: Ensure you get enough quality sleep. Establish a consistent sleep routine and create a comfortable sleep environment.
How can I restore my dopamine naturally?
Restoring dopamine levels naturally involves adopting lifestyle habits that support the production and regulation of dopamine in the brain. Dopamine is a neurotransmitter associated with motivation, pleasure, and mood regulation. While these strategies may contribute to overall well-being, individual responses can vary, and it's advisable to consult with a healthcare professional for personalized advice. Here are some lifestyle practices that may help support healthy dopamine levels:
- Protein-Rich Diet
- Tyrosine-Rich Foods
- Omega-3 Fatty Acids
- Adequate Sleep
- Regular Exercise
- Stress Management
How can I get dopamine fast?
While there's no instant or quick way to increase dopamine levels, there are activities and practices that may help stimulate dopamine release in the brain. Here are some strategies that may contribute to a temporary increase in dopamine:
- Listen to Music: Enjoying music, especially tunes that you find pleasurable, can stimulate the release of dopamine in the brain.
- Eat Foods Rich in Tyrosine: Tyrosine is an amino acid and a precursor to dopamine. Include foods high in tyrosine in your diet, such as lean proteins, eggs, dairy, almonds, avocados, and bananas.
- Exercise: Regular physical activity, particularly aerobic exercise, has been shown to increase dopamine levels. Engage in activities you enjoy, such as jogging, cycling, or dancing.
- Set and Achieve Goals: Accomplishing tasks, whether big or small, can activate the reward pathways in the brain and promote dopamine release.
- Expose Yourself to Sunlight: Natural sunlight exposure, especially in the morning, can help control circadian rhythms and influence dopamine production.
- Socialize: Positive social interactions and enjoyable social activities can contribute to feelings of pleasure and reward, leading to dopamine release.
- Laugh and Have Fun: Engage in activities that make you laugh or bring joy. Laughter has been associated with increased dopamine release.
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