Creating A Calmer Mind And Body: The Use Of Essential Oils For Anxiety Relief
Anxiety disorders are generally regarded as a common mental health concern that can affect millions of people globally. Symptoms can range from mild to severe and may significantly impact a person's daily life. While medication and therapy can be prescribed to manage symptoms of generalized anxiety disorder, many individuals are turning to natural remedies—such as essential oils—for relief.
By understanding the benefits of essential oils and therapy, individuals could take steps towards achieving a calmer mind and body and improving their overall well-being. Read on to learn more about essential oils, their roles and how they could possibly positively impact the lives of those living with anxiety disorder.
What are essential oils?
Essential oils are generally defined as concentrated liquids extracted from plants that contain condensed aromatic compounds. They can be used in various practices, including aromatherapy, massage and skincare.
Essential oils can have therapeutic benefits when used correctly, such as reducing stress and nervousness in some, promoting relaxation and improving one’s sleep.
These oils should generally be used cautiously, however, as some could be toxic if taken internally or otherwise inappropriately. It's generally best practice to follow proper dilution guidelines and seek professional advice when using essential oils.
How do essential oils work for anxiety disorder relief?
Essential oils are believed to affect the limbic system, which is thought by many to control emotions and memories. When the uplifting aroma of an essential oil is inhaled, the fragrance molecules are thought to travel to the limbic system—where they can have a calming effect on the mind and body through other neurological channels.
In addition to their possible impact on the limbic system, essential oils are also thought by many to have physical benefits that could help reduce anxiety disorder-related symptoms. For example: Lavender oil has been suggested to reduce blood pressure and heart rate, while chamomile oil has been suggested to have anti-inflammatory properties that may reduce muscle tension.
How to use essential oils for anxiety relief
There are many ways that individuals can use essential oils for relief of anxiety disorder-related symptoms:
Aromatherapy therapy with oil
This form of aromatic therapy generally entails diffusing essential oils into the air. To begin, you can add a few drops of your favorite essential oil to a diffuser and let the fragrance fill the room. We do recommend following your practitioner’s guidance to ensure that the scent is not too overpowering.
Topical application
Essential oils can be applied topically to the skin. However, prior to starting this form of therapy, patients might consider diluting the oils before use using a carrier oil—such as coconut or jojoba oil. This can reduce the risk of irritation later on.
Massage
Massaging essential oils into the skin can help to improve one’s general level of circulation in the body, possibly reducing muscular tension. To begin, one can dilute the essential oil with a carrier oil according to practitioner or package instructions, applying it to the desired area of discomfort. This can be helpful if one’s anxiety disorder-related symptoms manifest in physical pain. You might apply essential oils one at a time to determine which oils work best for you.
Inhalation
Inhaling the aroma of essential oils directly from the bottle can be effective for anxiety disorder symptom relief in some. To do this, hold the bottle under your nose and breathe deeply.
Exploring common essential oils for relief of anxiety disorder symptoms
Lavender
Lavender oil is generally known as a popular essential oil for the relief of anxiety disorder symptoms. Its calming and relaxing aroma is believed to reduce symptoms of both anxiety disorder and depression.
In addition to its soothing scent, lavender oil is thought by many to have a sedative effect, making it a possibly helpful choice for those who have trouble sleeping.
Bergamot
Bergamot oil can be extracted from the rind of the bergamot orange and has a fresh, citrusy scent that has been suggested to lift one’s mood and reduce anxiety levels.
Bergamot oil has been noted to have been used in traditional medicine for centuries and is believed by many scholars to have a calming effect on the mind and body.
Chamomile
Chamomile oil can be derived from the chamomile plant and is thought by many to have a sweet, floral aroma that can reduce anxiety disorder-related symptoms and promote relaxation in many.
Chamomile oil has also been suggested to have anti-inflammatory properties, which can be helpful for those experiencing muscular tension as a result of nervousness and stress.
Ylang-ylang
Ylang-ylang oil can be extracted from the flowers of the ylang-ylang tree and is thought by many to have a sweet, floral aroma that can help to reduce symptoms of anxiety disorders and promote well-being.
Ylang-ylang oil may also have a calming effect on the mind and body, which might aid many in finding relief from feelings of stress or overwhelm.
Frankincense
Frankincense oil can be extracted from the resin of the Boswellia tree and is believed by mant to have a warm, woody aroma, possibly reducing one’s symptoms of anxiety disorder and depression symptoms.
The oil might also have a grounding effect on the mind and body that can help someone that is feeling scattered or overwhelmed.
Safety precautions
While essential oils are generally considered safe, it is regarded by many to be best practice to use them cautiously— following proper dilution and consumption guidelines. Some essential oils can be toxic if taken internally, and others could cause skin irritation if applied undiluted.
It can also be helpful to remember that essential oils should not generally replace medical treatment. If you are experiencing symptoms of anxiety disorder, it might be best to seek professional help and follow the advice of your healthcare provider.
Benefits of online therapy
Online Therapy is a valuable tool for managing anxiety symptoms and can complement essential oils. While essential oils may help to soothe the mind and body, therapy provides a space to delve deeper into the root causes of anxiety and develop coping mechanisms to manage symptoms. Through therapy, individuals can work with a professional to understand their thoughts, feelings, and behaviors and create a personalized plan for managing anxiety. By combining essential oils with therapy, individuals can experience a multi-faceted approach to managing stress and achieve a greater sense of calm and well-being.
Effectiveness of online therapy
This study, called using therapeutic essential oils to support the management of anxiety, highlights the potential benefits of combining essential therapeutic oils with online therapy to reduce overall patient anxiety and stress. When appropriately used in a clinical setting, essential oils may positively impact health and wellness. Online therapy can also provide individuals with the support and guidance they need to manage anxiety symptoms. Combining online therapy with essential oils may be an effective way to address the underlying causes of anxiety while providing additional potential benefits such as improved sleep, lessened stress levels, and better overall well-being.
Nature has provided us with the tools to heal our bodies and minds; essential oils are a testament to that.
Takeaway
What essential oils are good for anxiety and stress and sleep?
Many find that inhaling essential oils can have a range of health benefits; possibly relieving anxiety-related symptoms and lowering diastolic blood pressure in many. Knowing the best essential oils to use in certain contexts can help people to alleviate symptoms of anxiety disorders, stress and insomnia naturally.
*Please note that inhaling should be done through a diffuser or in hot water for safety purposes. Inhaling from the bottle or applying to the skin can cause irritation or allergic reactions.
Some of the best essential oils for these conditions include lavender essential oil, chamomile essential oil, clary sage oil, and inhaled vetiver essential oil. Other essential oils to try include lemon essential oil and peppermint essential oil, which can promote a sense of serene focus on top of the calming benefits that the other essential oils can bring.
Please note that while many choose to ingest essential oils to reap the therapeutic benefits and relieve anxiety disorder-related symptoms, this isn’t generally recommended in every case. Many can relieve anxiety, stress or insomnia symptoms by simply inhaling the oil—or topically applying the diluted essential oil for day-long inhalation.
How can I calm my panic attacks ASAP?
Using inhalants (such as essential oils) can help many to calm panic attacks quickly. This can be due to how the brain perceives sensory stimuli in moments of tension. The oils may provide a brief “break” in cyclic thinking often associated with anxiety disorders, distracting your brain’s response with sensory input.
Many believe that the best essential oils to use for this purpose include lavender essential oil and clary sage essential oil. Clary sage can be grounding, and is scientifically supported to promote feelings of calm. Lavender does the same, and is slightly less herbaceous than clary sage is. Many prefer its light floral smell to the earthier notes found in clary sage.
Those looking to relieve anxiety using essential oils might try peppermint essential oil or patchouli oil as well. These oils are known to promote feelings of calm focus—and the scents are strong enough to distract even the most nervous person.
How can I calm my anxiety attacks naturally?
Many believe that essential oils can relieve anxiety naturally—and there is extensive clinical evidence that supports this belief as well.
If you’re looking to ground yourself during a rush of nervous emotions, you might want to try frankincense essential oil. It’s known for its earthy, soothing tones and calming effect. Clary sage offers many of the same benefits and features a “greener,” zingy scent. If you’re looking for a “new” essential oil with a more floral tone, try rose essential oil.
Many believe that the “best” essential oils for nervousness include patchouli oil, clary sage, and lemon essential oil; as well as the classic lavender and peppermint oils. These oils are all scented and provide sensory stimuli without being overbearing to most.
What is the 3 3 3 rule for anxiety attacks?
Sensory distraction is a big part of one’s natural anxiety relief process. That’s why tools and products such as patchouli oil, lemon essential oil and rose essential oil can be so effective.
The “3 3 3 rule” for anxiety attacks focuses on sensory distraction as well, without the addition of lemon essential oil or other essential oils. This rule prompts the person experiencing the symptoms to look around and identify three things they can see, three things they can hear and three things they can feel. They can repeat this as often as needed until they are calm.
How do I stop panic attacks at night?
Nighttime panic attacks can occur due to stress from the day or some other medical or mental health condition. Those experiencing nighttime panic attacks may benefit from speaking with their healthcare provider, as they can provide tailored advice and strategies that can help. Other supportive strategies include journaling before bed, using essential oils to ground yourself before sleep and practicing “bedtime hygiene.”
This can look different for everyone. However, bedtime hygiene for many involves shutting off your phone long before you go to bed, hydrating and practicing self-care.
How do you calm someone with anxiety?
People experiencing anxiety disorder-related symptoms may react differently to different supportive strategies. The process of calming down can be incredibly individual. If you want to help someone experiencing symptoms of an anxiety attack to calm down, you may consider asking them what would help them in that moment. Simply being there can be enough to support the person in their time of need; or they may have something specific that they want you to do.
What are the signs of anxiety?
There are many possible signs and symptoms of anxiety disorder. Some of these can include a sense of doom, persistent “low” feelings or nervousness, agitation, shaking, visual changes, gastrointestinal distress and a racing heart.
If you believe you are experiencing symptoms of an anxiety disorder, you may benefit from speaking to your healthcare practitioner and receiving a formal diagnosis.
What is the most calming essential oil?
There is no universally agreed upon “most calming” essential oil at this time. Essential oil preferences can be incredibly individual. Many may try using lavender oil, peppermint oil, eucalyptus oil, patchouli oil and rose essential oil to calm and ground themselves in an anxious moment.
Is eucalyptus oil good for anxiety?
Eucalyptus oil can be helpful to those who live with anxiety disorder, as it can be soothing and grounding.
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