What are Essential Oils?
Essential oils are scented liquids which are extracted from plants by distillation. They can be obtained from most parts of a plant including the flowers and roots. Research suggests that aromatherapy with some essential oils may help promote relaxation and relieve stress and anxiety. When essential oils are used to promote well-being, it’s referred to as aromatherapy.
How do Essential Oils Work and How are they used?
Aromatherapy has several health benefits but its mechanism of action is not fully known. The essential oils are thought to stimulate the smell receptors in the nose, which then send messages to the nervous system. In addition, the essential oils are thought to have a slight effect on the body’s chemical and energy systems. The oils are usually applied topically or used as inhalations and should never be ingested.
Remember if you apply any oils to your skin, they need to be diluted with another oil or water first.
Essential Oils for Relaxation
The best essential oils to help you relax include the following:
Lavender
When people think about essential oils for stress relief or relaxation, lavender (lavandula angustifolia) is usually the first to come to mind. This is because it is great for relieving stress and tension, reducing anxiety, and making you feel more relaxed and peaceful.1
Lavender has a sweet floral scent with a woody or herbal undertone and is one of the most popular essential oils. It has anti-inflammatory, muscle-relaxing, and anxiety-relieving properties. In addition, it also has a sedative effect, especially when you are feeling stressed.2 3
It is frequently used in aromatherapy baths because you can soak in the warm water and get the lavender scent at the same time. You can also use lavender oil in a diffuser placed in your bedroom for evenings when you are trying to relax and unwind after a stressful day.
How to use:
Lavender is frequently used in relaxing aromatherapy baths as you can soak in the warm water while at the same time inhaling the lavender scent. Several drops of lavender oil are combined with a teaspoon of carrier oil, such as almond oil or jojoba oil, or an unscented bath gel. Stir the mixture into the warm bathwater just before entering.
Chamomile
Another popular essential oil to use when you need to relax is chamomile which has a fruity and sweet aroma. It has relaxing and sedating properties and is often included in herbal teas which aim to promote peaceful sleep.4 5
Chamomile tea helps you relax, particularly during your night time routine when you need to get ready for bed. It is a very calming and soothing oil. You can make chamomile tea or use the oils in your diffuser or bath.
How to use:
Chamomile oil is strong and so must be diluted before use and only a little should be used. Diluted chamomile oil can be massaged on to your skin or it can be added to a warm bath or in your diffuser.
Bergamot
If the reason you need a little help relaxing is because of some anxiety or stress, then bergamot might be the solution. This can be used alone or with other oils. It has a more earthy scent, so keep that in mind if you decide to mix your own blends in a diffuser. For relieving anxiety, bergamot is great in a diffuser, or you can dilute it and apply it to your temples.
Bergamot essential oil comes from the rind of bergamot oranges. It has an invigorating citrus scent and is a popular oil for relieving anxiety.6 7 It has a calming effect, reduces anxiety and improves mood.8 9
How to use:
Bergamot oil can be applied topically or it can be added to a diffuser either alone or with other oils. Place a few drops of bergamot oil onto a cotton ball or handkerchief and inhale the scent two to three times to help relieve anxiety. Alternatively you can apply the diluted oil to your temples.
When used topically, bergamot may increase sensitivity to the sun, which may increase your risk of severe sunburn. Therefore, do not apply bergamot oil to your skin if you’re planning on going out in the sun.
Rose
Rose essential oil is extracted from rose petals. It is perfect for relieving stress and tension as it has an enchanting sweet, floral scent known to relax the senses and relieve stress and anxiety.10 11 You can use rose essential oil in blends with other relaxing oils, such as lavender or geranium, or you can use it alone.
How to use:
You can use rose essential oil in several ways, such as:
- add to a diffuser, either alone or in combination with other essential oils
- soak in a warm bath with diluted oil and/or rose petals
- Soak your feet in a bowl filled with warm water and diluted rose essential oil.
- add rose oil to your favorite non-scented moisturiser or cream and massage into your skin at night whenever you feel stressed. This helps to soothe you while also improving your skin at the same time.
Jasmine
Jasmine essential oil has a beautiful floral scent and is often used in perfumes and other cosmetic products. It induces a feeling of calmness and well-being without inducing sleepiness.12 13
How to use:
Jasmine can be used in a variety of ways, including:
- Add it to a diffuser
- Inhale the jasmine oil directly from the bottle, by adding a few drops onto a tissue and inhaling, or placing the tissue in your pillowcase as you sleep.
Studies have shown that aromatherapy helps to relieve anxiety after a stressful work day or when feeling anxious. For more information on aromatherapy you can talk with a certified aromatherapist. Aromatherapy is not a substitute for seeing a healthcare professional and if you experience chronic anxiety you must speak to your doctor.