5 Stress-Relieving Essential Oils for Ultimate Relaxation -

It’s been a hard week. Project deadlines are approaching, your boss is handing out extra work, and your team isn’t pulling its weight. Stress is starting to take a toll.You don’t have to suffer–because relief can be as simple as turning on your essential oil diffuser. Aromatherapy offers a safe, natural way to calm your mind and body, often in a matter of minutes. This article will explore five of the best stress-relieving essential oils to keep at your disposal for those challenging days. But first, let’s discuss why calming techniques like aromatherapy are so important for your health.

Health effects of chronic stress

Chronic stress can have far-reaching consequences for both your mental and physical well-being. Your “fight or flight” response is a lifesaver in acutely dangerous situations. Your body releases adrenaline and cortisol, giving you energy to react quickly to oncoming threats. But if you stay in this state for extended periods, over time, it can:

Consistently increase blood pressure, heart rate, and blood sugar
Promote inflammation in arteries
Lead to weight gain (especially in the mid-section)
Accelerate muscle and bone loss, even contributing to sarcopenia and osteoporosis

Stress can also impact your health in the form of:

Digestive problems like bloating, constipation, diarrhea, or nausea
Weakened immune function, making you more susceptible to infections
Changes in the size and function of certain areas of the brain, affecting memory, focus, and decision-making
Other psychological effects, such as anxiety, irritability, restlessness, or poor sleep

Many of the above changes can increase your risk of serious conditions like heart disease and diabetes, as well as ongoing mental health issues.So, managing stress with techniques like aromatherapy not only centers you in the moment, but can help protect your health, long-term.

5 Best stress-relieving essential oils

Essential oils relieve stress by stimulating the olfactory system–scent receptors–which sends signals to the brain to release calming hormones, promoting relaxation.Scent directly influences the limbic system in the brain, which governs emotions and memories. So it’s no surprise these concentrated plant extracts can be helpful for creating a sense of peace and calm. Here are five science-backed options to try.

Lavender

Lavender is one of the most popular essential oils for sleep and relaxation–and for good reason. Its pleasant, calming scent has given it a regular place in products like soaps, perfumes, and detergents for decades. But this oil’s benefits go far beyond a nostalgic fragrance. It exhibits powerful soothing effects on the nervous system by:

Blocking calcium channels, modulating the activity of anxiety-related neurotransmitters like gamma-aminobutyric acid (GABA) in the brain
Regulating heart rate, breathing, and hormone secretion

Increasing activity in the parasympathetic nervous system (PNS) while reducing that of the sympathetic nervous system (SNS), helping to switch off the “fight or flight” response
Stimulating the release of feel-good neurotransmitter, serotonin
Decreasing cortisol–by as much as 70%, according to one study–by inhibiting the hypothalamic-pituitary-adrenal (HPA) axis

The HPA axis is a complex part of the neuroendocrine system that governs the body’s reactions to stressors. This means lavender directly impacts the body’s stress response in multiple ways.

Neroli

Neroli oil is a powerful essential oil for emotional balance. It’s derived from the bitter orange tree, which grows in regions like Western India, Eastern Africa, and the Himalayan foothills.Its sweet, slightly spicy aroma is particularly helpful when you’re feeling anxious, overwhelmed, or unfocused. It works by:

Reducing cortisol levels, providing a sense of relaxation
Lowering blood pressure
Balancing hormones

Studies suggest neroli can support the endocrine system, easing symptoms associated with hormonal imbalances–including menopause. It does this by slightly increasing estrogen levels.Research conducted on hospital patients even found neroli can even ease stress and the perception of pain for women during childbirth.

Frankincense

Frankincense may be one of the most calming essential oils on the market. Its sweet, earthy scent comes from the Boswellia tree, which is native to Yemen and the Horn of Africa. Farmers dry this tree’s sap for incense or extract it to produce the oil–a labor-intensive process that makes it relatively rare.It combats stress by:

Activating brain pathways involved in the perception of warmth–which can also have antidepressant and anti-anxiety effects–due to a compound called incensole acetate
Supporting cardiovascular health by lowering heart rate and blood pressure, both of which often skyrocket during times of stress
Encouraging deep breathing by relaxing the muscles between the ribs, which can calm the nervous system

Bergamot

Bergamot oil is derived from the peel of the citrus bergamia fruit. Its sweet, tangy aroma is not only soothing but also refreshing, making it popular for both aromatherapy and cleaning products.Along with lowering cortisol, blood pressure, and heart rate, it combats stress by:

Releasing mood-boosting neurotransmitters serotonin and dopamine
Balancing the body’s stress response by reducing overactivity in the HPA axis
Promoting melatonin production, improving sleep quality.

One study even found that diffusing this oil significantly improved positivity and outlook among patients in a mental health facility waiting room. This suggests its impact can be quite effective.

Lemongrass

Lemongrass essential oil is derived from–you guessed it–the lemongrass herb. It’s widely recognized for its calming properties. The sweet, citrusy aroma of this oil helps reduce stress, anxiety, and panic by:

Stimulating the limbic system in the brain
Increasing serotonin levels by affecting a pathway called the 5-HT1A receptor
Lifting your mood
Promoting a sense of calm

More research is needed to fully understand how lemongrass produces these effects. But it’s a promising natural support for stress relief that’s also uplifting.

How to use essential oils for stress and anxiety

There are many ways to use essential oils. One method is to apply them to pulse points, allowing you to enjoy their sensory benefits while also absorbing them through the skin.You can place them:

Inside the wrists
Behind the ears
On the temples
Behind the knees

However, when using essential oils topically, it’s critical to dilute them in a carrier oil like jojoba, coconut, or grapeseed first. Essential oils are highly concentrated, and applying them undiluted could cause irritation. Make a 1-2% dilution with your favorites, or add about 6-10 drops of essential oils per 6 teaspoons of carrier oil. If you’d rather not apply oils directly to your skin, you can:

Add essential oils to a diffuser to fill your home with a calming scent
Put a drop inside your pillowcase to promote rejuvenating sleep
Pour a few drops into a warm bath
Inhale directly from the bottle or a tissue
Make a calming mist with essential oils and water to spray on furniture

The bottom line

Essential oils may not be a magic pill. But they can certainly support your health during stressful times–especially when complemented with a balanced diet, regular exercise, and other stress management techniques, such as mindfulness.These concentrated, fragrant plant extracts influence your scent receptors to:

Lower cortisol levels
Calm the nervous system
Promote feelings of well-being

So, the next time you’re feeling anxious or overwhelmed, try diffusing one of these aromas to create a serene atmosphere, and watch your stress float away.