Manage stress and anxiety: Use lavender, chamomile, bergamot, other essential oils for quick relief

Health benefits of lavender oil: Lavender is widely known for its calming effects on both the mind and body. It can help alleviate anxiety, reduce stress, and even improve sleep quality (Image: Canva)

If you struggle with stress and anxiety or simply want to unwind at the end of a busy day, try essential oils that have special properties that calm the nervous system. Essential oils can help reduce anxiety and promote emotional balance by influencing the nervous system. According to the National Association for Holistic Aromatherapy (NAHA), essential oils such as lavender, chamomile, and bergamot can help soothe anxiety, reduce cortisol levels (the stress hormone), and improve mood.

Studies published in the Journal of Alternative and Complementary Medicine also show that oils like lavender can significantly lower anxiety levels and improve mood through aromatherapy.

By using these oils, you can experience both emotional and physical relaxation, promoting better sleep, reduced tension, and overall well-being.

Here's our list of the top essential oils for managing stress and anxiety.

Lavender

The go-to oil for relaxation. Lavender is widely known for its calming effects on both the mind and body. It can help alleviate anxiety, reduce stress, and even improve sleep quality. It’s often referred to as the “universal” oil because of its wide-ranging benefits.

How to use:

• Diffuse 4-5 drops in your bedroom before sleep.
• Add a few drops to your pillow or bedsheet for added relaxation.
• Mix with a carrier oil and apply to your wrists or temples for a calming effect.

Chamomile

Chamomile, with its gentle, sweet aroma, is an excellent choice for reducing stress and promoting relaxation. A review by the University of Maryland Medical Center (UMMC) confirms that chamomile’s mild sedative effects can help reduce anxiety and improve sleep quality, making it an ideal oil for stress relief.

How to use:

• Add 5-6 drops to a warm bath to unwind after a stressful day.
• Diffuse in your living space to enhance tranquillity.
• Dilute with a carrier oil and massage into your neck or shoulders for tension relief.

Bergamot’s stress-relieving properties are widely supported by research, including a study in the International Journal of Neuroscience, which shows that bergamot oil can reduce cortisol levels and alleviate feelings of anxiety. It is often used to counter feelings of nervousness and tension.

How to use:

• Diffuse 4-5 drops in your room or office to lift your mood.
• Add a few drops to a carrier oil and apply to pulse points for calming effects.
• Combine with lavender for a more balanced and relaxing blend.

Ylang ylang, known for its sweet, floral fragrance, is a powerful emotional balancer, according to Aromatherapy: An Overview of the Literature and Therapeutic Benefits. It helps reduce anxiety, stress, and even lowers blood pressure. In addition to its calming effects, it is also known to promote joy and uplift mood.

How to use:

• Diffuse in your home or office to create a peaceful atmosphere.
• Combine with lavender or bergamot oil for a more relaxing blend.
• Add a few drops to your bath to soothe both the mind and body.

Frankincense

Frankincense has been used for centuries for its grounding, meditative properties. It can help calm your nerves, reduce anxiety, and promote emotional stability. Frankincense is well-regarded in traditional medicine and has been proven in studies published in PubMed to lower stress and promote relaxation through its calming and grounding properties. Frankincense oil is especially helpful for those dealing with feelings of overwhelm or stress from mental overload.

How to use:

• Diffuse during meditation or deep breathing exercises to enhance relaxation.
• Apply to the soles of your feet or pulse points for grounding.
• Mix with lavender for a soothing blend at bedtime.

Research published in PubMed shows that clary sage oil has a proven track record in helping balance hormones and reduce stress, particularly in women during times of hormonal imbalance. It can also promote clarity, calmness, and a sense of emotional balance.

How to use:

• Diffuse clary sage oil during times of high stress or before sleep.
• Massage into the abdomen or lower back to relieve emotional tension.
• Blend with lavender and frankincense for a more calming, balanced effect.

Vetiver, with its earthy, grounding aroma, is one of the most calming essential oils. A study published in the International Journal of Neuroscience demonstrated that vetiver oil helps calm the nervous system, making it a great choice for those looking for emotional stability and stress relief.

How to use:

• Diffuse vetiver oil in your home or bedroom to promote relaxation.
• Apply to pulse points or the soles of your feet for grounding.
• Combine with lavender for a calming, sedative effect.

Incorporating essential oils into your routine can be a simple and effective way to manage stress. Use them in diffusers, relaxing baths or during massages. For an instant calming effect, inhale essential oils directly from the bottle, or place a few drops on a tissue or cotton ball and breathe in deeply. This method provides quick relief during stressful moments.

You can also dilute essential oils with a carrier oil (such as coconut or jojoba) and apply to pulse points like your wrists, temples, or the back of your neck are especially effective for promoting relaxation. Always patch-test first to avoid skin irritation.

Using essential oils can be a natural and effective way to manage stress and anxiety. Experiment with different oils to discover which ones work best for you.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.