As a person who was pretty much born anxious, I'm always looking for something to take the edge off. Meditation, mental exercises, eliminating sugar from my diet—and yes, medication—have helped a lot, but I've started to dabble in aromatherapy too.
Diffusing essential oils, like lavender and clary sage that can help promote a calm environment, helps me drift off to sleep at night when I used to lie in bed worrying. And the bonus is they make the bedroom smell amazing.
I was recently sent a copy of Dr. Mariza Snyder's Smart Mom's Guide to Essential Oils to review, and I think I've been using it almost daily ever since. It starts with information about how to use essential oils and has a rundown of the benefits of 25 commonly used oils. The rest of the book is devoted to recipes, including essential oils for anxiety.
So. Many. Recipes!
From home remedies to DIY cleaners and aromatherapy, there's a little bit of everything in here. It's a fantastic resource for anyone just starting to experiment with essential oils, but it's also useful for seasoned pros.
Essential Oil For Anxiety
Essential oils can help relieve anxiety symptoms. Some of the best essential oils for anxiety including lavender essential oil, chamomile essential oil, bergamot, vetiver, clary sage, frankincense, lemon, valerian, grapefruit, and patchouli oils, have also been found to be effective. Essential oils work by stimulating the nervous system and promoting relaxation. You can add a few drops to a carrier oil and apply it to the skin or just inhale the scent. Diluted oils can also be added to a warm bath. Some essential oils have even anti-inflammatory properties that can help reduce anxiety-related inflammation.
3 Blends of Essential Oils For Anxiety
Some of the recipes I've especially loved in this book have been the essential oil blends for anxiety. Though there are several in the book, the three listed below have been my favorite.
You can inhale them directly out of the bottle when needed, combine them with a carrier oil like sweet almond or fractionated coconut oil and apply them directly to the skin, or diffuse them with an essential oil diffuser.
Overwhelm Reset
This blend can help support the mind in letting go of feelings of overwhelm after dealing with a hectic day.
Geranium is an essential oil that has been shown to work well for anxiety [source]. It has a deep floral aroma that is calming and relaxing for both the mind and the body.
Ylang ylang is a very relaxing and balancing [source] essential oil.
Patchouli is a calming, grounding oil that settles the mind from anxiety and tension and can even be used as a light sedative [source]. It anchors the essential oil blends and adds depth that is hard to beat.
I personally like to use this as a roll-on bottle blend. Simply add 30 drops of the blend to a 10 mL roll-on bottle and fill up the rest with almond oil. Roll onto wrists, feet, temples, and the back of the neck.
Yield: 1 application
2 drops geranium essential oil
2 drops clary sage essential oil
1 drop patchouli essential oil
1 drop ylang ylang essential oil
Directions: Add essential oils to an ultrasonic cool-air diffuser. If using a cool-air nebulizing diffuser, multiply this blend by 10 in a 15 mL glass bottle, and run for 30 minutes to 1 hour before going to bed.
Or you can use the diluted mixture in a roll-on bottle and apply it to your palms when you get into bed, taking 3 to 5 deep belly breaths.
Anxious Feelings
Feelings of anxiety can arise out of nowhere and at any time. This blend can help promote calm and relaxation of the mind and the senses so that worry moves right through you. Take 3 to 5 deep belly breaths for support.
Cedarwood is a great essential oil for anxiety. Just as its name suggests, it has a woody aroma. However, when mixed with other essential oils, it adds nice depth that results in a very pleasant scent. It is used for calming the mind and also as a sedative [source].
With its deliciously fruity scent, wild orange is a wonderful choice to help with anxiety and improve mood [source]. It’s an excellent addition to essential oil blends, as it helps round out the fragrance while adding a sweet note to the overall scent.
Yield: 1 application
2 drops cedarwood essential oil
2 drops wild orange essential oil
1 drop ylang ylang essential oil
1 drop patchouli essential oil
Directions: Add the essential oils to an ultrasonic cool-air diffuser. If using a cool-air nebulizing diffuser, multiply this blend by 10 in a 15 mL glass bottle, and run for 30 minutes to 1 hour before going to bed.
Goodnight Mental Chatter
Shutting off the brain can be challenging at night, especially with the numerous un-completed checklists in your head. I have found this blend to be effective at helping to turn down the mental chatter so that I can get a restful night's sleep.
Not only does it help with anxiety [source], but lavender is also known for enhancing the benefits of other essential oils as well.
Bergamot is known as the essential oil of self-love and is especially calming and relaxing [source]. This essential oil, combined with lavender and clary sage, can help set the tone for a peaceful mood.
Yield: 1 application
2 drops clary sage essential oil
2 drops lavender essential oil
1 drop bergamot essential oil
Directions: Add the essential oils to an ultrasonic cool-air diffuser. If using a cool-air nebulizing diffuser, multiply this blend by 10 in a 15 mL glass bottle, and run for 30 minutes to 1 hour before going to bed.
References:
1. Shirzadegan R, et al. Effects of geranium aroma on anxiety among patients with acute myocardial infarction: z triple-blind randomized clinical trial. Complement Ther Clin Pract. 2017.
2. Zhang N, et al. Cananga odorata essential oil reverses the anxiety induced by 1-(3-chlorophenyl) piperazine through regulating the MAPK pathway and serotonin system in mice. J Ethnopharmacol. 2018.
3. Swamy MK, et al. A comprehensive review on the phytochemical constituents and pharmacological activities of Pogostemon cablin Benth.: an aromatic medicinal plant of industrial importance. Molecules. 2015.
4. Kagawa D, et al. The sedative effects and mechanism of action of cedrol inhalation with behavioral pharmacological evaluation. Planta Med. 2003.
5. Lehrner J, et al. Ambient odor of orange in a dental office reduces anxiety and improves mood in female patients. Physiol Behav. 2000.
6. Koulivand PH, et al. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013.
7. Watanabe E, et al. Effects of bergamot (Citrus bergamia (Risso) Wright & Arn.) essential oil aromatherapy on mood states, parasympathetic nervous system activity, and salivary cortisol levels in 41 healthy females. Forsch Komplementmed. 2015.
Recipes reprinted with permission from Smart Mom's Guide to Essential Oils: Natural Solutions for A Healthy Family, Toxin-Free Home and Happier You by Dr. Mariza Snyder.
This post was medically reviewed by Dr. Susanna Quasem, M.D., a child, adolescent, and adult psychiatrist in Nashville, Tennessee. Learn more about Hello Glow's medical reviewers here. As always, this is not personal medical advice, and we recommend that you talk with your doctor.
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