If you find chronic stress plagues you as an online business owner, you’re not alone. It’s vital for both your mental and physical health to find relaxation and stress relief techniques that work. Some research suggests that using essential oils for aromatherapy can be very effective at relieving stress. Let’s look at some popular scents, with tips on how to use them to maximize their benefits.
The Best Essential Oils for Stress Relief
Lavender
Lavender oil is the gold standard for calm and anxiety relief when it comes to essential oils. Studies in alternative medicine have shown that individuals exposed to the scent of lavender oil before a stressful situation feel performed at a much higher level than those not exposed to the scent.
Another study conducted with nurses showed that using an oil spray composed of 3% lavender sprayed on clothing effectively relieves work-related stress for up to four days.
Bergamot
Bergamot oil is the oil that gives off its fragrance in Earl Grey Tea. It comes from the peel of citrus fruit and has been shown to reduce levels of stress.
Studies are limited, but evidence shows that subjects exposed to bergamot scent for at least 15 minutes showed increased positive feelings. Another study showed that Bergamot essential oil reduced fatigue and lowered cortisol levels. Cortisol is the body’s primary stress hormone.
If you use bergamot essential oil, it must be combined with a carrier oil like jojoba, almond, or avocado before using it in contact with your skin. Be careful applying bergamot oil to your skin, however. It makes you more sensitive to the sun’s UV rays and has caused allergic skin reactions in some individuals. An aromatherapy diffuser may be the safest way to use bergamot essential oil.
Lemongrass
This essential oil sourced from the lemongrass herb promotes relaxation and relieves anxiety symptoms. Inhaling the scent of lemongrass has been shown to have immediate effects on anxiety and tension. It’s also effective at speeding recovery from a stressful event.
Neroli
The sweet and spicy smell of neroli essential oil promotes feelings of calm and decreases worry. Lower blood pressures have been noted in patients who inhaled neroli before medical procedures. Some health centers outside North America use neroli oil inhalation as a sedative. Concentration, mood, and memory all seem to be improved with the use of neroli essential oil.
Lemon
Studies reveal that lemon essential oil provides sedation and anxiety relief in animals, although no human studies have yet been conducted. Aromatherapy practitioners use lemon essential oil to provide stress relief, elevate mood, and promote sleep. It is also a commonly used scent in some cancer centers to relieve nausea and promote relaxation.
Yuzu
Japanese yuzu essential oil has been used as a natural form of stress relief for decades. Breathing in this scent reduces emotional stress by suppressing the part of the nervous system involved in stress responses.
Orange
Inhaling the sweet scent of orange essential oil may help manage and alleviate anxiety. One study showed that participants who inhaled orange oil did not significantly increase anxiety levels than those who inhaled a placebo scent.
Ylang Ylang
This essential oil has been primarily used for individuals with high blood pressure. Stress hormone levels and blood pressure levels have been shown to decrease with aromatherapy involving ylang ylang oil. Use this essential oil with caution, however. While ylang ylang is effective at inducing calmness, it can impair memory and processing speed. It is best to use this for relaxation at bedtime when this is less of a concern.
Frankincense
Frankincense has a sweet, woody odor that is effective at inducing calm and reducing stress. Scientific research on Frankincense essential oil is minimal, but anecdotal evidence shows it’s effective.
Chamomile
Chamomile is known for its relaxing properties. There isn’t much research, but chamomile is effective in people with mild to moderate anxiety.
Rose
Rose oil, extracted from rose petals, retains the floral scent of the rose flower that is relaxing to the brain and body.
Sandalwood
There is subjective evidence that aromatherapy with sandalwood essential oil reduces anxiety and helps improve sleep quality. There is evidence that the smell of sandalwood provides insomnia relief. Since anxiety can be linked to sleep quality in many ways, you may want to give this one a try if a lack of sleep contributes to your stress levels.
Tips on Using Essential Oils for Stress Relief
When using essential oils, make sure you combine the oil with a carrier oil before putting it on your skin or adding it to bathwater. Aromatherapy diffusers are another effective way to reap the benefits of essential oils. You can inhale the scents through a cloth or tissue as well. One of our favorite diffusers is the Smart WiFi Wireless Essential Oil Aromatherapy.
Despite the long history of essential oil use, there is a pretty extensive research gap on their effects. Clinical trials on aromatherapy are few and far between, so if you have pre-existing health conditions, it’s best to consult your healthcare provider before using them. In contrast, 70% of Americans use cannabis to feel relief/pain-free and relaxed, reflecting a substantial interest in an alternative approach that has gained popularity despite its historical stigma.
FAQ
Which Scent is Most Recommended for Stress Relief?
Lavender oil is the most well-documented and well-studied essential oil for stress relief. It is very effective for reducing stress and anxiety and produces long-lasting effects.
Where do You Apply Essential Oils for Stress?
You can use essential oils directly on your skin or clothing. If you choose this application method, be sure to test a small amount on an inconspicuous patch of skin to ensure you don’t react. Essential oils can be added to a bath for added relaxation, or you can use a diffuser or personal inhaler.
Some creative methods for aromatherapy of essential oils involve soaking a cotton ball in the oil of choice and placing it in front of the car vent or putting a few drops on your pillow before going to bed.
Is Peppermint Oil Good for Anxiety?
Peppermint oil has both tranquilizing and analgesic effects. The pain-relieving effects of peppermint are because menthol (the main compound in peppermint) binds to opioid receptors much like pain medications.
Menthol has also been reported to decrease stimulation and provide a sense of calm. There is no consensus, however, on whether peppermint oil is effective at relieving anxiety and pain.
Is Lavender a Calming Scent?
Yes, lavender is very effective at inducing a calm state.
Are There Any Concerns with Applying Oils to the Skin?
The number one rule of applying any essential oil to your skin is to dilute them with a carrier oil. Some essential oils are safe for your skin, and some aren’t. Most essential oils are unsafe for your skin in their pure form. Here are the factors to take into account regarding the application of essential oils to the skin:
Amount
The amount of essential oil you apply to your skin matters. Some oils will damage your skin or your liver if used in too high of a concentration.
Purity of the Oil
Some essential oils are altered with synthetic chemicals or diluted with vegetable oil. Check the label of your essential oils. It’s not necessarily bad if they are diluted with vegetable oil, as some popular oils like neroli can cost up to $100 per teaspoon in pure form. Make sure to use professional quality essential oils if you are putting them on your skin.
Application
Some essential oils can be irritating to the skin, while others can cause your skin to be susceptible to sunlight. The citrus oils, such as bergamot, lemon, and orange, can cause severe sunburns if your skin is exposed to UV rays after application. Use only the application methods recommended for the specific oil you’re using.
Drug Interactions
There is very little research on the interactions between medications and essential oils. Some interactions are likely, however, given that essential oils have such a complex chemical makeup. If you are on any medications or herbal supplements, it’s advisable to talk to your healthcare provider before applying essential oils to your skin.
Recommendations for Meditation Apps to Use in Combination with Essential Oil Aromatherapy
Headspace
The Headspace app gives you daily reminders to practice meditation and focuses on making meditation easy for beginners.
Calm
Calm is the one-stop-shop app for anyone who wants to improve their mental well-being. It will teach you stress relief methods, improve your sleep, and identify and reverse negative emotional states.
Insight Timer
This app by Insight Timer helps you get started with guided meditation and track your progress.
The Takeaway
Research shows that using essential oils for aromatherapy may help with stress reduction. Infusing it while you are working or using it in addition to your daily meditation practice may be just what you need to manage the stressors involved in running an online business.
Use caution if you are applying essential oils to your skin and be sure to consult a healthcare professional if your anxiety is impairing your daily functioning.
