Guide to Aromatherapy for Stress Relief

Guide to Using Essential Oils for Stress Reduction

plants thriving in a difficult environment

In today’s fast-paced world, stress is an unwelcome companion for many. From constant deadlines to daily pressures, life can feel overwhelming, making moments of peace seem elusive. That is why natural remedies are becoming popular options for relief. Among these, aromatherapy stands out as a means to support relaxation, elevate mood, and ease anxiety.

In this guide, we will explore how aromatherapy can become an invaluable part of your stress-relief toolkit, whether managing daily stress or seeking quick relief during difficult moments.

What is Aromatherapy?

Aromatherapy is the use of aromatic plants and their essential oils for therapeutic purposes to promote a feeling or sense of well-being. Essential oils are concentrated volatile plant extracts that capture the aromatic, and therapeutic benefits of plants. Essential oils can be inhaled, applied to the skin with a carrier oil, or diffused to create an intended effect.

Scientific studies on aromatherapy often focus on its impact on the limbic system—the brain’s emotional center—which is closely linked to our sense of smell. Inhaling specific essential oils, such as lavender, lemon, and fir, has been shown to help promote calm, ease tension, and encourage an overall sense of well-being, making aromatherapy a powerful, natural option for stress relief.¹ ² ³ ⁴ ⁵ ⁶ ⁷ ⁸ ⁹

essential oils

How Aromatherapy Helps with Stress Relief

Stress can take a toll on both mental and physical health, contributing to issues like anxiety, insomnia, and even chronic pain. Here’s how aromatherapy can support your well-being:

Promotes Relaxation

Certain essential oils, such as lavender, clary sage, Roman chamomile, and citrus oils like lime, sweet orange, and bergamot, are well-known for their calming effects. A 2012 study found that inhaling lavender oil decreased autonomic arousal, reducing blood pressure and heart rate, and helping participants feel more relaxed.¹⁰ Lowering autonomic arousal is particularly beneficial at bedtime, making lavender and similar oils ideal for promoting restful sleep. Diffusing a few drops of these oils for 30 minutes before bed can set the stage for deeper relaxation and improved sleep quality.

Enhances Mood and Energy

Aromatherapy can uplift mood and combat feelings of fatigue. Essential oils such as peppermint, juniper berry, and black pepper are known for their energy-boosting properties. Additionally, citrus oils like sweet orange, grapefruit, and lemon are cherished for their ability to brighten moods, ease anxiety, and enhance overall vitality. A comprehensive review study from 2022 highlighted that citrus essential oils have positive effects on various health-related issues, including stress-related disorders, mood disorders, multiple sclerosis, migraines, and dementia. ¹¹

Improves Sleep Quality

High-stress levels can often lead to sleep issues, making it essential to find effective solutions. Essential oils such as lavender, clary sage, frankincense, patchouli, and Roman chamomile possess central nervous system (CNS) sedative effects that help unwind the body and mind by inhibiting sympathetic activity. Diffusing one or more of these oils before bed or adding them to an unscented lotion can signal the brain that it is time to relax. A systematic literature review from 2022 found promising evidence that lavender essential oil, whether used through inhalation or massage, is effective in improving sleep quality.¹²

Reduces Headaches

Stress frequently triggers tension headaches, but aromatherapy can provide effective relief. Peppermint oil is particularly beneficial when applied to the back of the neck or inhaled, as it helps soothe tension with its cooling and numbing properties. Other essential oils, such as lemon, lavender, clary sage, and frankincense, are also excellent options for alleviating tension headaches. Notably, peppermint and clary sage have demonstrated efficacy in relieving migraine symptoms as well.

Supports Emotional Balance

Aromatherapy can serve as an emotional anchor during high-stress moments. Essential oils derived from roots, such as vetiver, ginger, and spikenard, are known to promote feelings of grounding and calm. Other oils that contribute to a sense of stability include frankincense, patchouli, myrrh, and cedarwood. Incorporating these oils into your daily routine can help reduce anxiety and support feelings of calmness. Creating a blend of myrrh, ginger, patchouli, and vetiver in a roller bottle can provide a convenient way to access their calming benefits throughout the day.

How to Use Aromatherapy for Stress Relief

If you’re looking to experience the calming effects of aromatherapy, here are some simple ways to incorporate essential oils into your day:

Diffusion

Using a diffuser is a great way to enjoy the benefits of aromatherapy in an open, well-ventilated space. Following the manufacturer's directions, add several drops of your preferred oil or blend to the diffuser, along with water or a hydrosol, and let the soothing aroma fill the room for up to 30 minutes. This provides prolonged exposure without overwhelming the senses.

Topical Application

Consider using a roller bottle filled with essential oils diluted in a carrier oil such as avocado, sweet almond, or jojoba for targeted relief. Apply the mixture to pulse points like your wrists, neck, and temples for quick access to the calming effects of the oils. For a fuller experience, you can use a single essential oil or a blend diluted in a carrier oil or unscented lotion for a full-body massage. This method allows the essential oils to be absorbed transdermally, providing soothing benefits directly to your skin. Always remember to patch-test any new blend on a small area of skin to check for sensitivity before full application, and avoid using phototoxic oils such as bergamot, or cold-pressed lemon or lime topically.

Aromatherapy Bath

Transform your bath into a relaxing, spa-like experience by adding a few drops of essential oils, such as lavender, frankincense, patchouli, or cedarwood, into a tablespoon of carrier oil or liquid castile soap. Swirl the blend into warm bath water to disperse the oils safely—diluting them first in a carrier oil prevents the oils from sitting on the water’s surface, which could otherwise irritate sensitive areas of skin. For added muscle-soothing benefits, include a cup of Epsom or sea salt. This simple addition can enhance relaxation and help ease tension.

Inhalation

Inhalation is a quick and effective way to benefit from essential oils. You can inhale oils directly from the bottle, use a personal diffuser dot, or create a personal aromatherapy inhaler for on-the-go support. Here are some ideas for blends you might find helpful:

• For Relaxation Before Bedtime: lavender + Roman chamomile

• To Release Stress: clary sage + bergamot

• For Energizing Stress Relief: lavender + sweet orange + ginger

• To Promote Calm: frankincense + patchouli + lime

• For a Refreshing Start to Your Day: peppermint + lemon

• To Ease Anxiety: lavender + cedarwood

Each blend offers unique benefits and can be tailored to meet your needs, reducing stress and anxiety, and bringing much-needed calmness into your day.

Linen Spray

Create a sleep sanctuary by misting your pillow or linens with a calming aromatherapy spray. This blend, made with water, high-grain alcohol, and essential oils, can be sprayed 10-15 minutes before bedtime to help make drifting off easier.

• 2 oz glass spritz bottle

• 15 ml (1 Tbsp) high-grain alcohol (serves as a preservative and dispersant)

• 15-20 drops of essential oil(s)

• top off with distilled water

aromatic bundle of lavender

Essential Oils for Stress Relief

• Lavender (Lavandula angustifolia)

  Lavender is a classic choice for promoting relaxation and reducing stress and anxiety. Its soothing properties make it popular for unwinding after a hard day and encouraging restful sleep. Whether as an essential oil or dried herb, lavender is versatile and gentle.

  
  

• Bergamot (Citrus bergamia)

  Known for its delightful, uplifting citrus aroma, bergamot helps to ease stress and lift the mood. It's especially good for unwinding at the end of a long day, with properties that naturally help reduce anxiety.

  
  

• Frankincense (Boswellia spp)

  Rich in history, frankincense resin was one of the gifts of the Magi for the Messiah born on Christmas day. Frankincense helps calm stress and anxiety, reduces tension, supports cognition, and promotes sleep.

  
  

• Roman chamomile (Chamaemelum nobile)

  With a sweet, fruity aroma, Roman chamomile gently calms the nervous system, relieves stress and anxiety, reduces tension, and acts as a mild sedative.

  
  

• Lemon (Citrus limon)

  Lemon’s bright, refreshing aroma is both uplifting and energizing. It has been shown to reduce stress and anxiety while enhancing attentiveness and cognitive function, making it a great choice for relieving mental fatigue.

  
  

• Sweet orange (Citrus sinensis)

  Sweet orange has an aroma that instantly brings to mind the joy of a freshly peeled orange—bright, uplifting, and happy. Known to reduce feelings of depression and anxiety, it promotes both psychological and physiological relaxation. Sweet orange is unique, offering an energizing mood boost alongside a calming, sedative effect. It is a versatile choice for stress relief.

  
  

• Clary sage (Salvia sclarea)

  With its distinctive sweet, herbal aroma, clary sage is a useful essential oil known for its ability to reduce anxiety and stress. It blends nicely with citrus oils, lavender, and cedarwood, enhancing its calming effects. Clary sage provides emotional uplift while offering a soothing sedative effect on the central nervous system. This oil can relax vascular smooth muscle, effectively lowering blood pressure and reducing respiratory rate, which helps to mitigate the physical manifestations of stress.

  
  

• Peppermint (Mentha x piperita)

  Peppermint oil has an invigorating and refreshing minty aroma, that is stimulating to the CNS, making it excellent for boosting energy and focus. Rich in menthol, peppermint offers a cooling sensation that helps relieve tension and headaches, making it particularly useful during stressful or painful moments. In addition to its uplifting and stimulating qualities, peppermint is also known to support mental clarity and cognitive function, providing a dual benefits.

  
  

• Patchouli (Pogostemon cablin)

  A distinct oil, with a very nuanced, rich, balsamic, earthy aroma that promotes feelings of calmness. Known for its ability to alleviate anxiety and emotional stress, patchouli creates a sense of balanced emotions. Its balancing properties help soothe the mind while enhancing mood, making it a wonderful choice for reducing feelings of restlessness and tension.

  
  

• Cedarwood (Juniperus virginiana)

  Cedarwood essential oil features a woody, balsamic aroma that is deeply comforting. This oil is prized for its ability to promote relaxation and reduce anxiety, making it beneficial for stress relief. Cedarwood helps calm the nervous system and has sedative properties, making it an excellent choice for enhancing sleep quality.

  
  

• Lime (Citrus aurantifolia)

  Lime essential oil offers a sparkling and refreshing aroma that is emotionally uplifting. Known for its ability to ease anxiety and soothe the mind, lime also provides relief from headaches associated with digestive issues. This vibrant oil supports mental health by reducing symptoms of anxiety and depression, leaving you feeling refreshed and energized.

  
  

• Black pepper (Piper nigrum)

  Black pepper essential oil has a warm, spicy aroma that energizes and soothes. Known for its ability to bring warmth by stimulating peripheral circulation, black pepper can help reduce muscular pain and digestive discomforts. Black pepper oil also reduces feelings of emotional fatigue and combats mental exhaustion. Its warming qualities can boost confidence and motivation, making it especially beneficial during cold, stressful months.

  
  

• Juniper berry (Juniperus communis)

  Juniper berry essential oil has a bright, coniferous and resinous aroma that is both refreshing and invigorating. Known for its warming, stimulating qualities, this oil uplifts the mood and helps to reduce tension and anxiety. Diffusing juniper berry freshens the air and boosts energy levels, creating a revitalized atmosphere.

  
  

• Ginger (Zingiber officinale)

  Ginger essential oil has a warm, spicy, and slightly sweet aroma that is both comforting and invigorating. Ginger is excellent for reducing feelings of helplessness and restoring positivity and motivation. Its warming nature provides mental stimulation, making it effective for combating mental fatigue and enhancing focus. Ginger also supports emotional well-being by easing stress and reducing anxious thoughts, fostering a balanced sense of well-being.

Blending Ideas

Here are some diffuser blends that can be adapted for lotions, rollers, inhalers, or linen sprays:

Calming Lavender & Citrus Blend

Promotes relaxation while uplifting mood, perfect for unwinding after a busy day

• 4 drops Lavender (Lavandula angustifolia)

• 2 drops Bergamot (Citrus bergamia)

• 1 drop Sweet Orange (Citrus sinensis)

Grounding Frankincense & Cedarwood Blend

Helps calm stress and anxiety while promoting feelings of stability and warmth

• 3 drops Frankincense (Boswellia spp)

• 3 drops Cedarwood (Juniperus virginiana)

• 1 drop Patchouli (Pogostemon cablin)

Energizing Citrus & Mint Blend

Invigorates and refreshes, making it ideal for combating holiday fatigue and enhancing focus

• 3 drops Lemon (Citrus limon)

• 2 drops Lime (Citrus aurantifolia)

• 2 drops Peppermint (Mentha x piperita)

Soothing Chamomile & Spice Blend

Comforting aroma that eases stress and emotional fatigue, perfect for chilly evenings

• 4 drops Roman Chamomile (Chamaemelum nobile)

• 2 drops Ginger (Zingiber officinale)

• 1 drop Black Pepper (Piper nigrum)

Peaceful Sleep Blend

Bring positive relaxing thoughts after a long day, easing you into bedtime

• 3 drops Cedarwood (Juniperus virginiana)

• 2 drops Juniper (Juniperus communis)

• 2 drops Clary Sage (Salvia sclarea)

Safety Precautions

Aromatherapy is generally safe, but it’s wise to follow a few precautions:

• Dilution: Always dilute essential oils with a carrier oil or lotion for skin application to avoid irritation. For most instances, 1% dilution is a good concentration, with that being 5-6 drops of essential oil per ounce of carrier.

  
  

• Consider Health Conditions: Consult a healthcare professional if you are pregnant, nursing, or managing any health conditions with prescription medications.

  
  

• Exercise Caution with Children and Pets: Do not use essential oils topically on young children or pets. When diffusing, only diffuse in an open, well-ventilated room. Always check for safety guidelines first.

Take Control of Your Stress

Aromatherapy is a powerful, natural way to relieve stress and create moments of calm. By adding soothing scents to your daily routines—whether through a diffuser, a warm bath, or an inhaler—you can improve relaxation and uplift your mood.

However, as wonderful as essential oils are, true and lasting peace comes from the Lord. Resting in the Lord surpasses any worldly remedy. Aromatherapy can support our emotions, but the peace that "surpasses all understanding" (Philippians 4:7) is found only in Him. So, as you enjoy the calming benefits of aromatherapy, remember to seek God’s peace and trust in Him.

References

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2. Lee SW, Shin YK, Lee JM, Seol GH. Inhalation of Origanum majorana L. essential oil while working reduces perceived stress and anxiety levels of nurses in a COVID-19 intensive care unit: a randomized controlled trial. Front Psychiatry. 2023 Nov 17;14:1287282. doi: 10.3389/fpsyt.2023.1287282. PMID: 38045619; PMCID: PMC10690939.

3. Yoo O, Park SA. Anxiety-Reducing Effects of Lavender Essential Oil Inhalation: A Systematic Review. Healthcare (Basel). 2023 Nov 17;11(22):2978. doi: 10.3390/healthcare11222978. PMID: 37998470; PMCID: PMC10671255.

4. Han C, Li F, Tian S, Liu Y, Xiao H, Wu X, Zhang W, Zhang W, Mao M. Beneficial effect of compound essential oil inhalation on central fatigue. BMC Complement Altern Med. 2018 Nov 26;18(1):309. doi: 10.1186/s12906-018-2375-6. PMID: 30477490; PMCID: PMC6260882.

5. Han X, Gibson J, Eggett DL, Parker TL. Bergamot (Citrus bergamia) Essential Oil Inhalation Improves Positive Feelings in the Waiting Room of a Mental Health Treatment Center: A Pilot Study. Phytother Res. 2017 May;31(5):812-816. doi: 10.1002/ptr.5806. Epub 2017 Mar 24. PMID: 28337799; PMCID: PMC5434918.

6. Gong M, Dong H, Tang Y, Huang W, Lu F. Effects of aromatherapy on anxiety: A meta-analysis of randomized controlled trials. J Affect Disord. 2020 Sep 1;274:1028-1040. doi: 10.1016/j.jad.2020.05.118. Epub 2020 May 26. PMID: 32663929.

7. Tan L, Liao FF, Long LZ, Ma XC, Peng YX, Lu JM, Qu H, Fu CG. Essential oils for treating anxiety: a systematic review of randomized controlled trials and network meta-analysis. Front Public Health. 2023 Jun 1;11:1144404. doi: 10.3389/fpubh.2023.1144404. PMID: 37325306; PMCID: PMC10267315.

8. Kim C, Song C. Physiological and Psychological Relaxation Effects of Fir Essential Oil on University Students. Int J Environ Res Public Health. 2022 Apr 21;19(9):5063. doi: 10.3390/ijerph19095063. PMID: 35564457; PMCID: PMC9103969.

9. Yogi W, Tsukada M, Sato Y, Izuno T, Inoue T, Tsunokawa Y, Okumo T, Hisamitsu T, Sunagawa M. Influences of Lavender Essential Oil Inhalation on Stress Responses during Short-Duration Sleep Cycles: A Pilot Study. Healthcare (Basel). 2021 Jul 18;9(7):909. doi: 10.3390/healthcare9070909. PMID: 34356287; PMCID: PMC8303840.

10. Sayorwan W, Siripornpanich V, Piriyapunyaporn T, Hongratanaworakit T, Kotchabhakdi N, Ruangrungsi N. The effects of lavender oil inhalation on emotional states, autonomic nervous system, and brain electrical activity. J Med Assoc Thai. 2012 Apr;95(4):598-606. PMID: 22612017.

11. Agarwal P, Sebghatollahi Z, Kamal M, Dhyani A, Shrivastava A, Singh KK, Sinha M, Mahato N, Mishra AK, Baek KH. Citrus Essential Oils in Aromatherapy: Therapeutic Effects and Mechanisms. Antioxidants (Basel). 2022 Nov 30;11(12):2374. doi: 10.3390/antiox11122374. PMID: 36552586; PMCID: PMC9774566.

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