Smelling a soothing aroma of essential oil while feeling stressed can help to relieve it. Essential oil helps to comfort your minds and provide relaxing effects.
Essential oils are extracted from plants and come in several varieties. While some essential oils are good for energizing, studies have discovered that lavender, bergamot, chamomile, and Ylang Ylan essential oils provide stress lowering effects.
Essential oil is an extract from the diffuser drops, which can be added to bathwater, shower products, and inhaling purposes. You can also get aromatherapy mists that provide soothing scent after spraying in the air or on bedding.
Some essential oils may irritate when used directly on the skin. Therefore, make sure to take expert advice and patch test before using it. Make sure to dilute according to instructions given on packages.
While scientists have not proven how aromatherapy helps to relieve stress, there is anecdotal evidence, which has helped some people.
Some experts warn about the usage of essential oils for children during pregnancy or breastfeeding, but if you are healthy enough and recommended by your doctor, then you can enjoy the soothing and relaxing effects of essential oils.
Valerian
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Valerian is a type of herb popular from ancient times. It consists of compounds, which calm the nerves, and promote sleep. It also provides mild sedative effects on the body.
Valerian has got attention for its interaction with gamma-aminobutyric acid, which is a chemical messenger to regulate nerve impulses in the nervous system and brain.
Researchers have discovered that reduce GABA levels linked to chronic and acute stress are relates to low quality sleep and anxiety.
Valerenic acid has been discovered to lower the breakdown of GABA in the brain, leads to calm feeling and tranquility. It is similar to anti-anxiety medications like Xanax and Valium work.
Valeria root also consists of antioxidant hesperidin and Iinarin, which act as sleep-enhancing and sedative properties.
Most of these compounds lower the extra activity in the amygdala, which is a part of the brain to process strong emotions and fear responses to the stress.
Another study discovered that treating rat using valerian helps to improve the psychological and physical stress response by managing the serotonin – a brain chemical for regulating mood.
Moreover, researchers have discovered that isovaleric acid helps to prevent involuntary or sudden muscle contraction is similar to valproic acid, a medication for treating epilepsy.
How to use
Include some valerian drops to an aromatherapy diffuser and inhale. It will provide a relaxing effect and induce sleep.
Valerian: Side Effects
Valerian may cause headaches, mental dullness, uneasiness, excitability, insomnia, heart disturbances. Some people may feel sluggish in the morning after using valerian in case of higher doses. Some people also experience vivid dreams or dry mouth.
Jatamansi
Jatamansi is herb popular in Ayurveda with several similar traditional claims to Bacopa Monnieri such as anticonvulsive, anti-stress, antiepileptic, and cognitive enhancing. Unlike bacopa, Jatamansi does not provide much evidence to help it and still in research.
When seeing at the neural research, at least on the study has confirmed Jatamansi in boosting cognition of healthy rodents and restoring cognition in the older rats, this study outperformed the drug Piracetam reference, but other studies analyze cognitive improvement are not much common. There appears to be extra evidence on the neuroprotective qualities of Jatamansi, which found promising for heterogeneous and strong as anti-depressive effects linked with Jatamansi.
Beyond the brain, Jatamansi is shown to have general antioxidative effects with studies out of the body that begins around as 10the effective as vitamin C and not all effective. It had a surprising amount of evidence in rate to support Jatamansi as protective against pancreatitis. Similar to the neural proof, it is not being tested in humans at very feasible doses.
Jatamansi is a similar plant family like valerian. It is used in ayurvedic medicine to provide calm effects to the mind and enhance sleep.
How to use it?
Massage a diluted Jatamansi oil into your forehead or temples.
Jatamansi: Side Effects
- People with high blood pressure should watch for the doses and use under special care.
- People with heavy periods should avoid Jatamansi herb during the period because it may increase the menstrual flow.
- Avoid Jatamansi essential oil during pregnancy and lactation.
- It should be given to children only under medical supervision.
Lavender
Lavender is a famous aromatherapy oil. People usually link associate lavender with two specific traits, it’s color and fragrance. But you may not aware that the lavender flower and the oil have a long history in herbal medicine.
Its names are derived from the Latin root called Lavare, which meaning to wash. The earliest information used of lavender from ancient Egypt. There, lavender oil plays an important role in the mummification process.
During later periods, lavender got popularity for bathing additives in many regions like ancient Greece, Persia, and Rome. These cultures consider that lavender helps to purify the mind and body.
Since ancient times, lavender times have been used for mental health problems like insomnia, anxiety, depression, headaches, and other health problems.
According to 2012 research, lavender aromatherapy is claimed as anxiety relief by influencing the limbic system, which is the brain part to regulate emotions.
How to use it?
Enjoy a relaxing bath with lavender by adding several drops of lavender oil with one teaspoon of carrier oil or an unscented bath gel. Combine the mixture into warm bathwater before entering.
Lavender Side Effects
- Severe drowsiness
- Hives
- Difficulty breathing
- Face, tongue, lips, or throat swelling
- Headache
Jasmine
Jasmine oil is best for inhaling and aromatherapy. It provides molecules that absorb in the skin when massage to the brain section called the limbic system. This area is involved in managing emotions and also impact on the nervous system.
There has been some clinical study that exhibits of aromatherapy in common. Results have been mixed, with some analysis shown enhanced mood, sleep, stress, pain, and nausea. Other studies described that aromatherapy revealed no change in the symptoms.
Jasmine oil has an excellent floral scent. According to the study of 2013, breathing jasmine oil can promote a sense of well-being and romance. Unlike other vital oils used for anxiety, jasmine oil is thought to calm the nervous system without inducing sleepiness.
How to use it?
Breathe in jasmine oil directly from its container or allow the fragrance to fill the room with a diffuser.
Side Effects
Although jasmine oil is usually held reliable, it should be applied with caution. There is not enough scientific proof to know if the Jasmin is safe when used on the skin for medicinal uses.
Some individuals may get allergies after using Jasmin oil. Therefore, perform a patch test when using Jasmin essential oil.
Holy basil
Holy basil is popularly known as tulsi, which is not cooking basil used in lasagna but belongs to a similar plant family. It consists of eugenol, which is a compound that provides minty and spicy aroma.
Holy basil is scientifically called Ocimum Tenuiflorum, which is not like sweet basil used in Thai herb or marinara sauce. This leafy green plant is native to Southeast Asia. It has a history of Indian treatment and medicine for many conditions like ringworms to eye disease.
All elements of the holy basil plant perform as an adaptogen. An adaptogen is a variety of natural materials, which encourages the body to adjust to stress and promotes mental balance. The purpose of an adaptogen is a holistic procedure, but the scientific analysis tells that holy basil to provide pharmacological assets to help your mind to control various stress condition.
Source of your stress may include:
- Physical
- Chemical
- Infectious
- Emotional
During the physical stress, holy basil is popular for increasing endurance in animals. Animals who consumed holy basil leaf extracts and gone through stressful environment showed:
- Improved swimming time
- enhanced metabolism
- less tissue damages
- lower stress levels during loud environments
According to the Journal-of-Ayurveda-and-Integrative-Medicine, holy basil provides anti-depressant and anxiety lowering properties in comparison to diazepam and antidepressant medicine. These studies analyse the leaves. One research discovered that people who consumed 500 mg of holy basil extract every day had less anxiety, depression, and low stress. It also allowed being more social.
Ayurvedic experts recommend consuming holy basil as tea from its leaves. Since it is caffeine-free, it is fine to drink every day.
The drinking basil tea can be ritualistic and more calming like yoga. It clears the thoughts, sense of well-being, and relaxation.
How to use it?
The eugenol presence in holy basil provides strong fragrance, so a little work for a long way. Include few drops in an aromatherapy diffuser and breathing as the oil and spray in the room.
Sweet basil
Sweet basil is a type of spice herb known for its unique aroma and flavor. The leaves of the sweet basil plant are used for medicinal purposes and flavouring agents. The sweet basil essential oil also extracted from the same herb that you utilize for marinating sauce. During aromatherapy, it is thought to assist a calm mind and relieve the stress.
According to the research of 2015 on mice, the phenol synthesis in sweet basil oil helps to relieve the anxiety. These compounds were discovered to the low sedating than the anxiety medication called diazepam.
How to use:
Include many drops of sweet basil oil to one room as a diffuser or inhale from an inhaler tube.
Side Effects
It may cause low blood sugar in some people. Take your health expert advice.
Bergamot
Bergamot oil is an infusion of citrus fruit rinds (Citrus bergamia), which build on the bergamot orange tree. If you are a follower of Earl Grey tea, you must be experiencing the unique taste of bergamot, which is used to add flavor.
The premature roots of bergamot are found in Southeast Asia. It is presently grown in various parts of the world but accomplished its fame and name in the Bergamo town of Southern Italy. It is traded for its soothing fragrance, pungent aroma, and other uses.
How to use it?
- Combine bergamot essential oil with some carrier oil and use it as a soothing lotion for massage.
- Include 2-5 drops of bergamot essential oil to provide facial scrubs, shampoo, and body wash.
- You can also blend it with aromatherapy for air fresheners and candles or room scent made at home.
Side Effects
Dizziness, muscle cramps, or heartburn.
Chamomile
Chamomile is an herb that belongs to daisy-like flowers of the Asteraceae plant family. It has been eaten from ancient times as a natural remedy for many health conditions. It will need to make tea and infuse into how water. Many people enjoy chamomile tea as a caffeine-free substitute to green or black tea for its sweet and earthy flavor.
Moreover, chamomile tea provides plenty of antioxidants, which reduce many diseases like cancer and heart. Chamomile provides properties, which assist in digestion and sleep.
Chamomile is best for promoting sleep quality from its content of apigenin, which is an antioxidant that binds certain receptors in the brain to support sleep and reduce insomnia or chronic sleep inability. It is a better approach to consume this tea after dinner.
The antioxidants and inflammation lower properties treat the skin irritations like eczema and prevent wrinkles and blemishes occurred by oxidative stress. It works wonder by providing anti-inflammatory and antispasmodic properties. It also treats stomach flu, muscle spasm, nausea, and gastroenteritis.
Chamomile tea is well known for treating anxiety and stress. Consuming this tea will provide melatonin and serotonin in the body. These hormones can successfully stop the worry and stress. It also provides instant relief from headaches and migraines by lowering anxiety.
Therefore, chamomile essential oil works wonders for stress by providing sedating and relaxing properties.
How to use it?
You can add the chamomile essential oil in a warm bath or apply it over the skin.
Side Effects
Wheezing, chest tightness, hives, rash, itching.
Rose
Rose essential oil is an extract of rose petals. Roses provide an enchanting floral fragrance that helps to provide relaxing senses. According to the study of 2014, using rose aromatherapy footbath helps to lower the anxiety in pregnant women in labor time.
Aromatherapy is a famous type of alternative therapy, but scientific validation in this area. The purpose of this research was to understand the rose oil impact on human autonomic parameters and the responses to emotions after transdermal ingestion.
Doing rose essential oil aromatherapy prevents the stress by easing breathing rate, blood oxygen saturation, skin temperature, and pulse rate. When the emotional responses were analysed by rating scales and compared to placebo, the rose oil provided a reduction in stress. These findings show that rose essential oil provides relaxing and stress relief to humans.
How to use it?
Add rose essential oil bath water, massage cream, moisturizer, or foot soaking water.
Side Effects
It is generally safe but may cause burning, redness, stinging, or irritation may occur in some cases.
Vetiver
Vetiver is not common and less known than the other essential oils, but it is very effective Vetiver oil is extracted from a grassy vetiver plant belongs to native India. It has an earthy and sweet fragrance and used as an aphrodisiac.
Vetiver essential oil contributes to antibacterial and antifungal characteristics and extensively used in the cosmetic industry. It also used in soap, shampoo, and perfume.
Like a fine wine, vetiver’s fragrance gets better as it age. It has similar characteristics of vetiver oil depend on soil condition, climate, and geography for growing.
According to a study of 2015 on rats, vetiver oil is used in aromatherapy for relaxation.
How to use it?
You can enjoy the vetiver oil by diluting in bath water or diffuser.
Ylang Ylang
Ylang Ylang is a star-shaped, yellow flower, which grows on the trees of Cananga (Cananga odorata). It belongs to species of native counties around the Indian Ocean, such as Phillippines, India, Malaysia, Australia, Indonesia. It has an aromatic, flowery, fruity, and rich fragrance.
The ylang-ylang flower is used to make many different essential oils from steam distillation. The oils vary in their intensity scent.
Ylang Ylang Extract is the strongest essential oil that comes from the Ylang Ylang flower. It is often used in perfume like Chanel number five. The less strong essential oils are used as medium-to-base in perfume. It also added in products like lotion, cologne, soap, and food flavoring. The variation form of ylang-ylang is often called as Cananga oil.
Floral scented ylang-ylang is used in aromatherapy to boost relaxation.
According to the study of 2006-study, breathing a blend of Ylang Ylang, bergamot, and lavender reduce anxiety and stress levels, heart rate, blood pressure, and serum cortisol.
How to use it?
Apply diluted Ylang Ylang to the skin, inhale directly, or include in a room diffuser.
Side Effects
Ylang Ylang is safe for adults, children, and pregnant women at a limited amount. If allergy occurs, talk to your health expert.
Frankincense
Frankincense oil is prepared from resin belongs to the Boswellia tree. It contains sweet and musky aroma, which ease the anxiety. According to the 2008 study, aromatherapy with frankincense blend, bergamot, and lavender massage improve the depression, anxiety, and pain in people with terminal cancer.
How to use:
Massage using diluted frankincense oil with feet or hand. You can also include frankincense with a diffuser.
Side Effects
- Frankincense is safe when consumed by mouth.
- It is safe for applying on skin. It might irritate the skin in some people.
- Pregnant women and breastfeeding women should stay away from it.
Clary sage
Clary sage is a different variety of common herbs used in stuffing for Thanksgiving. It has an herbal, woody odor. Due to its calming effects, it is often used as an aphrodisiac. Clary sage also called Salvia Sclarea, which is a flowering herb that belongs to the native Mediterranean Basin. The essential oil is extracted from buds and leaves of this plant with a refreshing fragrance. Clary sage is easy to grow in the regions of high temperatures. It is commonly cultivated for its use for flavoring the tea. It also called a clear eye and eye bright due to its traditional use as a cure for eye health.
According to a 2015 methodical review, clary sage can relieve the tension and help to regulate the cortisol levels in women. Cortisol is a stress hormone, which increases depression anxiety.
How to use it?
Breathe in some clary sage oil directly when you feel stressed or massage with dilute oil on the skin.
Side Effects
People with low blood pressure should avoid clary sage essential oil.
Patchouli
The patchouli belongs to the genus Pogostemon with many advantages for health and beauty. This plant is belonging to tropical areas and obtained from steamed distillation from patchouli leaves. The patchouli essential oil is recognized from ancient times for its medicinal values. Its powerful fragrance is sufficient to treat mental problems.
Musky patchouli is supported in ayurvedic medicine to relieve stress, anxiety, and depression. It is normally blended with other essential oils such as lavender. Patchouli essential oil supports to improve relaxation and calmness.
How to use it?
You can directly inhale the patchouli essential oil or dilute it with warm bath water or use it in a room diffuser.
Side Effects
- Avoid using patchouli oil if you are taking blood-thinning medication.
- Don’t use this essential oil if you are undergoing surgery.
- People with bleeding disorders like hemophilia also avoid this essential oil.
Geranium
Geranium oil is extracted from the Geranium plant. This essential oil is extracted from steam distillation of the Pelargonium graveolens plant leaves a species belongs to South Africa. According to folklore, it was utilized for several health conditions. Geranium oil is grown in different regions, including Asia and Europe. There are different species and strains of the pink flower with floral and fresh fragrance. Each type differs in fragrance but is near-identical in terms of structure uses and benefits.
It is widely used in cosmetics and perfumes. It works best when used in aromatherapy for treating several conditions. During aromatherapy, the essential oils are inhaled with the help of diffusers or diluted with the carrier oil for soothing skin benefits.
It also lowers anxiety levels and reduces high blood pressure.
How to use it?
Use some drops of geranium oil with a cotton ball or inhale a few times.
Side Effects
The geranium is generally safe but may cause burning or rashes in some people.
Lemon balm
Lemon balm has a fresh and inspiring aroma. During aromatherapy, it provides restorative and soothing effects. It has shown anxiety lowering effects, but according to a 2011 study, consuming lemon balm capsules helps people to improve sleep and prevent anxiety disorder.
How to use it?
Use lemon balm oil in a diffuser or add in scent. You can also inhale it directly to reduce stress feeling.
Side Effects
Headache, increased body temperature, nausea, dizziness, wheezing, skin irritation, allergic reaction
Fennel
Fennel is also best known for aromatic spice for cooking. It is similar to the star anise aroma and treats anxiety side effects for digestive problems. It also relieves stress, which linked with menopause and other conditions.
According to on 2017 study, fennel supplements treat the side effects of menopause like hot flashes, anxiety, depression, and sleep problems. It is not clear if inhaling fennel would provide similar effects, but it can be worth trying.
How to Use It?
Include diluted fennel oil with a warm bath to help your body and mind to relax.
Side Effects
Difficulty breathing, chest pain, rash, swollen skin, tightness of throat/chest.
Tips Before Using Essential Oils?
Essential oils may trigger an allergic reaction when used on the outer skin. It is necessary to apply a patch test on a small skin part before using it completely. Keep some form of diluted essential oil over the wrist or your elbow and cover the area with a bandage.
Observe this for 24 hours, if you get any rash, redness, or itching, then avoid using the essential oil you used and try a different one.
Different essential oils work differently for everyone. Some people get benefits, and few people get side effects. Therefore, patch testing is always helpful.
Note: Every essential oil is different and not created equally, therefore buy essential oil with high quality.