How to use essentials oils for anxiety

In this post, I will share with you the best essential oils for supporting those with anxiety and/or depression, how to use them and which oils to use together when making your own anti-anxiety essential oil blends.

What are essential oils?

Essential oils are oils extracted from the flowers, barks, stem, leaves, roots, fruits and other parts of a plant (1). Essential means “essence of” a plant fragrance.

The use of essential oils dates back to the ancient Greeks, Romans, Chinese, and Indians who used them in religious rituals, beauty care, food preparation and preservation, as incense, and for perfumes. It wasn’t until more recently that the medicinal effects of essential oils have been studied in relation to common ailments and emotional states.  Essential oils can be inhaled, diffused, diluted and applied topically to the skin or used in massage oils.

How do they work?

Essential oils are well known for their use in aromatherapy for their relaxing and mood-enhancing effects.

When inhaled, essential oils work by triggering receptors in the nose, which send signals to parts of the brain, such as the limbic system and the hypothalamus (2) where memories and emotions are stored (3). 

These signals stimulate the release of neurotransmitters, affecting our moods and emotions (2). In this way, essential oils can be used to enhance well-being and manage emotions.

Essential oils have been used for depression, anxiety, indigestion, headaches, insomnia, muscle pain, skin ailments, hormonal imbalances and infections, among other conditions.

Which ones to use for anxiety?

The following essential oils can have a positive effect on mood by reducing anxiety and depression.

Research indicates that essential oils interact with the central nervous system and influence the release of neurotransmitters

• Clary Sage (Earthy): found to increase serotonin and reduce cortisol, both of which are considered to be factors in depression. (4)
• Lemon oil (fresh and zesty): has anti-stress and anti-depressive effects, thought to be via the GABA-nergic, serotoninergic and dopaminergic system (5)
• Rose oil (sweet and floral): has an anxiolytic (anti-anxiety) effect by decreasing cortisol and increasing serotonin receptor activity (6)(7)
• Sweet Orange (sweet citrus): found to have anxiolytic effects (8).
• Bitter orange (uplifting citrus): found to reduce pain, anxiety and fatigue in labour (9)
• Bergamot (citrusy and spicy): found to have an anti-anxiety effect (10) and anti-depressive effect (2)
• Lavender (cleansing and refreshing): increases parasympathetic tone (i.e. part of the nervous system responsible for feeling relaxed), and also has antibacterial, antifungal, anxiolytic, antidepressant, analgesic and carminative properties (smooth-muscle relaxant) (11)
• Jasmine oil (uplifting and floral): increases feelings of well-being whilst reducing drowsiness (12)
• Vetiver (Earthy): has anti-anxiety and sedative properties similar to the drug diazepam (benzodiazepine) (13)
• Roman chamomile (light fresh apple): has anxiolytic effects and may help with mild to moderate anxiety in General Anxiety Disorder (14)

Where to buy essential oils

Quality is important, so make sure you purchase your essential oils from a reputable company. My personal favourites are Neal’s Yard, DoTerra and Young Living. Organic is best to reduce the risk of contamination with pesticides.

Adulterated (poor quality) oils will have a chemical smell to them and can leave you with a headache after use.

How to use?

For use in the bath: 5-6 drops to 2 tbsp of bath oil

For use as massage oil: 15 drops in 2 tbsp of carrier oil

To diffuse: 1-3 drops in an oil diffuser

Or add 1-2 drops to an oil diffusing necklace or bracelet like these here and here.

To make an essential oil roller: use between 4-10 drops in one 10ml bottle. 4 drops (2% dilution) is considered safe for everyday use and 10 drops (5% dilution) is considered safe for short term use if using 10ml of carrier oil. Carrier oils to use: jojoba, fractionated coconut oil, sweet almond oil, rosehip oil. These are the type of roller bottles to use.

Make a blend of anti-anxiety essential oils

Clary sage – blends well with vetiver, lavender, geranium and jasmine

Lemon oil – peppermint, rosemary and juniper

Rose oil – blends well with geranium, bergamot and black pepper

Lavender – blends well with clary sage and marjoram

Orange – blends well with mandarin, cardamom, chamomile and vetiver

Bergamot – black pepper, cypress, frankincense, orange and lemon balm

Jasmine oil – blends well with black pepper, bergamot and frankincense

Vetiver – Earthy scent – blends well with rose, ginger and bergamot

Roman chamomile – blends well with mandarin, orange and rose

My personal favourite blends are

Orange and Roman Chamomile

Lavender and clary sage

Lemon and peppermint

Bergamot, frankincense and jasmine

Caution

Do not ingest essential oils and do not apply neat to skin.

Further research needs to be completed to find out how essential oils interact with other treatments and medications.

It is recommended that children, pregnant women, and breastfeeding women avoid using essential oils, as it is not yet known the effect that they may have on them.

Summary

Essential oils such as lavender, orange, bergamot and many others can improve moods by reducing anxiety and depression. I love making my own blends and wearing them in oil diffusing jewellery. Besides having anxiety-reducing effects, they also make natural perfumes so you don’t have to buy synthetic perfumes. If you’re looking for natural ways to support your moods, try making your own blend from the list of essential oils in this post. Let me know which blends you like and what effects you’ve noticed on your moods!

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