Essential oils and herbs have been used for thousands of years as original medicine. Today they are used mostly as remedies and they have many health benefits for stress.

How Stress Affects Your Body 

The body maintains a steady state that involves many complex systems and it releases hormones in response to stressors or lifestyle factors like diet, sleep, and exercise. The response is generally positive because it is meant to be a temporary, protective response that turns off (1). 

When we sense a potentially harmful stressor switches on and stimulates the adrenals, which releases a cascade of hormones, including adrenaline. Cortisol is released, and there is a burst of energy. The heart beats faster, the lungs breathe faster, blood pumps to your muscles, glucose floods the bloodstream, and the pupils dilate (1). 

All of this happens so that you have a sudden burst of energy and focus to respond quickly, fight for your safety, or get out of harm’s way (1). 

When the danger passes and the hit of adrenaline slows down, the brain then activates the hypothalamus-pituitary-adrenal (HPA) axis. The cortisol falls and the parasympathetic nervous system comes online. It dampens the cortisol and starts to repair the body and normalize digestion, heart rate, breathing, and reproduction (1). 

Stress and the HPA Axis

If the brain continues to sense stress, it will continue to send hormone signals through the HPA axis. This keeps the sympathetic nervous system engaged and signals the adrenals to release cortisol and keep the body alert (1).

This stress response is critical and helps us respond to very real dangers. The problem is that our body can also respond to stresses that aren’t life-or-death. Constant work pressure, financial troubles, traffic jams, difficult relationships, over exercising, and not enough sleep can all be perceived as stress (1). 

Chronic stress can lead to continual HPA axis activation. This can lead to problems.

The Effects of Chronic Stress

Cortisol is an important hormone and it normally flows in a rhythm. We naturally have a boost of cortisol in the early morning and then it falls throughout the day. Any interruption in that rhythm with either too high levels or chronically elevated levels from chronic stress can cause health problems (2).

Chronic stress can lead to (1, 3):

• Heart disease
• High blood pressure
• Obesity
• Lowered immunity
• Slower wound healing
• Coronary artery disease
• Insulin resistance
• Anxiety
• Depression
• Poor memory
• Menstrual problems
• Triggering autoimmunity 

The Connection Between Stress and Essential Oils

Essential oils don’t cure disease, but they can lower cortisol levels, engage receptors in the brain that help with relaxation, influence the nervous system, and relieve symptoms of stress and anxiety. 

Lavender

Lavender essential oil is a classic botanical for stress reduction. Research shows that lavender (4):

• Helps with sleep
• Helps with depression
• Reduces cortisol levels
• Lowers anxiety

A small study found that people who inhaled lavender and massaged the neck, hands, and feet had lowered salivary cortisol compared those who used rosemary (5). 

In another study, mothers gave their babies a bath with lavender oil. The babies cried less, spent more time in deep sleep, and had lower cortisol levels. The mothers also had lower cortisol levels (6). 

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Sweet Orange

According to studies, sweet orange essential oil helps with stress and anxiety. Children attending the dentist’s office received two appointments—one using orange essential diffusion during treatment and one without aroma. Their salivary cortisol and pulse rate were measured before and after each session and were lower after inhaling orange essential oil (7).

Orange oil reduced anxiety and stress in pregnant women during labour. Their blood pressure, respiration and pulse rates were lowered following exposure to orange essential oil (8). 

Clary Sage

Clary sage can also relieve stress and anxiety. Pregnant women who inhaled clary sage essential oil had higher levels of oxytocin, commonly known as the love hormone, and lower cortisol levels (9). 

Emilia Wronowska on Unsplash

Vetiver

Vetiver may help with anxiety. In animal data, researchers found that vetiver increased alertness and brain function. During stress tests, mice who inhaled vetiver performed better and were less anxious (10).

Bergamot essential oil lowers salivary cortisol levels. A small study found that people who inhaled bergamot mixed with water had lower cortisol, less fatigue, and better mood (11). 

Bergamot also works on the brain receptors and causes dopamine and serotonin release, both of which can help reduce stress and anxiety (12). 

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Valerian

Valerian essential oil has a mild sedative effect by mimicking GABA and increasing nerve sensitivity to GABA. This brain chemical calms the nervous system and slows down brain activity, which can help bring relaxation, promote sleep, and lower anxiety (13).

Benjamin Grant on Unsplash

Jasmine

Jasmine essential oil is beautiful essential oil for romance and perfumery, but it can also be both stimulating and calming. Studies find that people who inhaled jasmine were more alert, but had a better sense of well-being and improved emotional state (14).

Photo by Adrienne Andersen from Pexels

Rose

Postpartum women diagnosed with mild to moderate anxiety or depression applied lavender and rose otto to the skin for four weeks. The essential oils significantly relieved depression and anxiety symptoms with no adverse effects (15).

Anna on Unsplash

Geranium

Geranium lowers anxiety. Heart attack patients inhaled three drops of geranium essential oil inside their oxygen masks for 20 minutes on two different days. They had lower anxiety scores than the control group (16).

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Rosemary

Rosemary has been used for many years for memory and concentration, but it may also help with anxiety and stress. Nursing students used lavender and rosemary during tests. The study found they had lower anxiety scores, lower perceived stress, and slower heart rates (17). 

Stepan Babanin on Unsplash

How to Use Essential Oils for Stress and Anxiety

Essential oils work best through inhalation or on the skin. Add five to 10 drops of essential oil to your diffuser and enjoy for 20 to 60 minutes or until it turns off. 

You can also add one to one drops to your diffuser jewellery and inhale the essential oil during the day. You may need to refresh the essential oil throughout the day.

Essential oils can irritate the skin. Before applying, make sure to dilute any essential oils in a carrier oil like jojoba, grapeseed, or fractionated coconut oil to protect the skin. A good rule of thumb is 2% - 5% essential oil in 95% - 97% carrier oil.

With chronic conditions, it’s best to use small amounts of essential oil since you may use essential oils over a long period of time. One to two drops at a time a few times a day will often be enough. 

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Author: Cheryl Whitten

Cheryl is a professional health writer, herbalist, and Clinical Aromatherapist. She graduated Athabasca University with a Bachelor of Arts in English Literature and graduated Essence of Thyme College of Holistic Studies with a 600-hour certification in Advanced Aromatherapy. She has trained with some of the world’s renowned aromatherapy experts and has students of her own around the world.

Cheryl is the host of The Aromatherapist podcast, she writes for leading natural health and medicine websites, and her work has appeared in the International Journal of Professional Holistic Aromatherapy. She has used essential oils for almost 20 years and has a passion for all things natural, holistic, and functional.

Sources:

1. Schneiderman, N., Ironson, G., & Siegel, S. D. (2005). Stress and health: psychological, behavioral, and biological determinants. Annual review of clinical psychology, 1, 607–628. https://doi.org/10.1146/annurev.clinpsy.1.102803.144141 
2. Adam, E. K., Quinn, M. E., Tavernier, R., McQuillan, M. T., Dahlke, K. A., & Gilbert, K. E. (2017). Diurnal cortisol slopes and mental and physical health outcomes: A systematic review and meta-analysis. Psychoneuroendocrinology, 83, 25–41. https://doi.org/10.1016/j.psyneuen.2017.05.018 
3. Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T. P., & Sahebkar, A. (2017). The impact of stress on body function: A review. EXCLI journal, 16, 1057–1072. https://doi.org/10.17179/excli2017-480
4. Koulivand, P. H., Khaleghi Ghadiri, M., & Gorji, A. (2013). Lavender and the nervous system. Evidence-based complementary and alternative medicine : eCAM, 2013, 681304. https://doi.org/10.1155/2013/681304 
5. Lee, A, & Cho, H-B. “The Effects Caused by Lavender and Rosemary for Salivary Cortisol, Stress Levels and Mood Alteration.” 패션비즈니스, 17(6), 18-27.
6. Field, T., Field, T., Cullen, C., Largie, S., Diego, M., Schanberg, S., & Kuhn, C. (2008). Lavender bath oil reduces stress and crying and enhances sleep in very young infants. Early human development, 84(6), 399–401. https://doi.org/10.1016/j.earlhumdev.2007.10.008 
7. Jafarzadeh, M., Arman, S., & Pour, F. F. (2013). Effect of aromatherapy with orange essential oil on salivary cortisol and pulse rate in children during dental treatment: A randomized controlled clinical trial. Advanced biomedical research, 2, 10. https://doi.org/10.4103/2277-9175.107968 
8. Rashidi-Fakari, F., Tabatabaeichehr, M., & Mortazavi, H. (2015). The effect of aromatherapy by essential oil of orange on anxiety during labor: A randomized clinical trial. Iranian journal of nursing and midwifery research, 20(6), 661–664. https://doi.org/10.4103/1735-9066.170001 
9. Tadokoro, Y., Horiuchi, S., Takahata, K., Shuo, T., Sawano, E., & Shinohara, K. (2017). Changes in salivary oxytocin after inhalation of clary sage essential oil scent in term-pregnant women: a feasibility pilot study. BMC research notes, 10(1), 717. https://doi.org/10.1186/s13104-017-3053-3 
10. Cheaha, D., Issuriya, A., Manor, R., Kwangjai, J., Rujiralai, T., & Kumarnsit, E. (2016). Modification of sleep-waking and electroencephalogram induced by vetiver essential oil inhalation. Journal of intercultural ethnopharmacology, 5(1), 72–78. https://doi.org/10.5455/jice.20160208050736 
11. Watanabe, E., Kuchta, K., Kimura, M., Rauwald, H. W., Kamei, T., & Imanishi, J. (2015). Effects of bergamot ( Citrus bergamia (Risso) Wright & Arn.) essential oil aromatherapy on mood states, parasympathetic nervous system activity, and salivary cortisol levels in 41 healthy females. Forschende Komplementarmedizin (2006), 22(1), 43–49. https://doi.org/10.1159/000380989 
12. Lv, X. N., Liu, Z. J., Zhang, H. J., & Tzeng, C. M. (2013). Aromatherapy and the central nerve system (CNS): therapeutic mechanism and its associated genes. Current drug targets, 14(8), 872–879. https://doi.org/10.2174/1389450111314080007 
13. Teruhisa Komori, Takuya Matsumoto, Eishi Motomura, Takashi Shiroyama, The Sleep-Enhancing Effect of Valerian Inhalation and Sleep-Shortening Effect of Lemon Inhalation, Chemical Senses, Volume 31, Issue 8, October 2006, Pages 731–737, https://doi.org/10.1093/chemse/bjl015
14. Sayowan, Winai & Siripornpanich, Vorasith & Hongratanaworakit, Tapanee & Kotchabhakdi, Naiphinich & Ruangrungsi, Nijsiri. (2013). The effects of jasmine Oil inhalation on brain wave activies and emotions. Journal of Health Research. 27. 73-77.
15. Conrad, P., & Adams, C. (2012). The effects of clinical aromatherapy for anxiety and depression in the high risk postpartum woman - a pilot study. Complementary therapies in clinical practice, 18(3), 164–168. https://doi.org/10.1016/j.ctcp.2012.05.002 
16. Shirzadegan, R., Gholami, M., Hasanvand, S., Birjandi, M., & Beiranvand, A. (2017). Effects of geranium aroma on anxiety among patients with acute myocardial infarction: A triple-blind randomized clinical trial. Complementary therapies in clinical practice, 29, 201–206. https://doi.org/10.1016/j.ctcp.2017.10.005 
17. McCaffrey, R., Thomas, D. J., & Kinzelman, A. O. (2009). The effects of lavender and rosemary essential oils on test-taking anxiety among graduate nursing students. Holistic nursing practice, 23(2), 88–93. https://doi.org/10.1097/HNP.0b013e3181a110aa 

Cheryl Whitten is a professional health writer, herbalist, and Clinical Aromatherapist. She graduated Athabasca University with a Bachelor of Arts in English Literature and graduated Essence of Thyme College of Holistic Studies with a 600-hour certification in Advanced Aromatherapy. She has trained with some of the world’s renowned aromatherapy experts and has students of her own around the world.

Cheryl is the host of The Aromatherapist podcast, she writes for leading natural health and medicine websites, and her work has appeared in the International Journal of Professional Holistic Aromatherapy. She has used essential oils for almost 20 years and has a passion for all things natural, holistic, and functional.