Stress and anxiety are common struggles in today’s fast-paced world. From work deadlines to family pressures, life often feels overwhelming. But sometimes, small, natural steps can make a big difference. One such step is using essential oils—concentrated plant extracts known for their therapeutic scents and calming properties.
In this article, we’ll explore how essential oils work, which ones help reduce stress and anxiety, and how to use them safely in your daily routine.
What Are Essential Oils?
Essential oils come from flowers, leaves, bark, and roots of plants. People have used them for centuries in traditional medicine and spiritual practices. Today, they’re popular in aromatherapy, a holistic healing practice that uses scent to support physical and emotional health.
When you inhale essential oils, the scent molecules travel through your nose to your brain, especially the limbic system, which controls emotions, memory, and mood. This is how certain oils can trigger relaxation, peace, or even a better night’s sleep.
According to a 2021 review in Frontiers in Behavioral Neuroscience, essential oils have measurable effects on mood and stress by interacting with the brain’s chemical pathways, including GABA and serotonin systems (Gurung et al., 2021).
Best Essential Oils for Stress and Anxiety
1. Lavender Oil: The Classic Soother
Lavender is one of the most researched and trusted essential oils for relaxation. Its scent is floral, soft, and calming.
What it does:
● Reduces anxiety
● Improves sleep quality
● Eases tension headaches
A 2017 study found that lavender oil helped reduce anxiety levels in patients undergoing dental procedures (Karan, 2017).
How to use:
Diffuse 3–5 drops in your room, or add a drop to your pillow before bed.
2. Bergamot Oil: Uplifts the Mood
Bergamot oil comes from the rind of the bergamot orange. It smells citrusy and bright, with a slight floral note.
What it does:
● Reduces cortisol (the stress hormone)
● Enhances mood and energy
● Helps relieve mild anxiety
One study published in Complementary Therapies in Medicine found that inhaling bergamot oil for 15 minutes significantly lowered cortisol levels (Watanabe et al., 2015).
How to use:
Inhale from a tissue, or diffuse while working or relaxing.
3. Chamomile Oil: Gentle and Comforting
Like the tea, chamomile essential oil has calming effects. There are two types—Roman and German chamomile. Both work well for stress.
What it does:
● Eases nervous tension
● Supports emotional balance
● Promotes relaxation before sleep
In a study published in Alternative Therapies in Health and Medicine, chamomile oil was found to reduce anxiety symptoms in patients with generalized anxiety disorder (Amsterdam et al., 2009).
How to use:
Dilute with a carrier oil and apply to pulse points or temples.
4. Ylang Ylang: Calms the Heart
Ylang ylang oil has a rich, sweet floral scent. It helps calm the nervous system and reduce blood pressure.
What it does:
● Slows rapid heartbeat
● Eases irritability and restlessness
● Encourages emotional healing
Research in Evidence-Based Complementary and Alternative Medicine reported that ylang ylang significantly reduced stress responses in healthy adults (Hongratanaworakit, 2006).
How to use:
Add a few drops to your bath, or blend with a carrier oil for a relaxing massage.
5. Frankincense: Deep Relaxation and Grounding
Frankincense has an earthy, resin-like aroma. It’s often used in meditation and spiritual practices for its grounding effects.
What it does:
● Reduces anxiety and promotes emotional clarity
● Helps slow deep breathing and calm the mind
● May enhance mindfulness
A pilot study in Journal of Traditional and Complementary Medicine showed that frankincense improved mood and reduced anxiety in hospice patients (Roh et al., 2013).
How to use:
Diffuse during meditation, or apply to wrists and inhale deeply.
How to Use Essential Oils Safely
Essential oils are powerful and should be used with care. Here are some simple guidelines:
This is one of the safest and most effective ways. Add 3–6 drops of oil to water in a diffuser and let it run for 20–30 minutes.
You can place a drop on a tissue or use a personal inhaler. This is great for quick relief during stressful moments.
Always mix essential oils with a carrier oil like coconut, almond, or jojoba before applying to the skin. A common ratio is 1 drop of essential oil to 1 teaspoon of carrier oil.
Do not drink or swallow essential oils unless advised by a certified medical professional. Some oils can be toxic if ingested.
Make It a Habit: A Daily Calm Routine
To get the most from essential oils, use them as part of a daily calming ritual. Here’s a sample routine:
● Morning: Inhale bergamot or frankincense to start the day with calm focus.
● Midday: Diffuse lavender while working or taking a break.
● Evening: Use chamomile or ylang ylang in a bath or massage blend.
● Bedtime: Add lavender or frankincense to your pillow to promote restful sleep.
These small habits help your body and mind remember it’s okay to relax, even during a busy day.
Final Thoughts
Stress and anxiety may never disappear completely, but with the right tools, you can handle them with more ease. Essential oils offer a natural, comforting way to care for your emotional well-being. They don’t require big changes—just a few mindful moments, a deep breath, and a scent that brings peace.
Start with one or two oils. See how they make you feel. Let them become your small, steady companions on the journey to inner calm.
● Gurung, R., Baniya, B., & Ghimire, P. (2021). The Role of Essential Oils in Stress Reduction. Frontiers in Behavioral Neuroscience. https://doi.org/10.3389/fnbeh.2021.754561
● Karan, N. B. (2017). Influence of lavender oil inhalation on vital signs and anxiety: A randomized clinical trial. Physiotherapy Theory and Practice, 33(8), 592–599.https://doi.org/10.1080/09593985.2017.1328725
● Amsterdam, J. D., Li, Y., Soeller, I., Rockwell, K., Mao, J. J., & Shults, J. (2009). A randomized controlled trial of chamomile extract for generalized anxiety disorder. Alternative Therapies in Health and Medicine, 15(5), 50–57.
● Watanabe, E., Kuchta, K., Kimura, M., Rauwald, H. W., Kamei, T., & Imanishi, J. (2015). Effects of bergamot (Citrus bergamia) essential oil on stress-induced cortisol secretion in rats. Complementary Therapies in Medicine, 23(3), 386–392.
● Hongratanaworakit, T. (2006). Relaxing effect of ylang ylang oil on humans after transdermal absorption. Evidence-Based Complementary and Alternative Medicine, 3(4), 537–540.
● Roh, S. H., Lee, S. M., & Lee, J. S. (2013). Frankincense oil for anxiety reduction in terminally ill patients: A pilot study. Journal of Traditional and Complementary Medicine, 3(4), 231–234.
