18 Essential Oils for Anxiety
How essential oils are used
Aromatherapy is the application that you can smell the essential oils to increase your well-being. One theory of how they work is that by stimulating the odor receptors in the nose, they can send messages to the nervous system. They are also thought to have a subtle effect on the body's chemical and energy systems. For this, aromatherapy is often used as a natural remedy to reduce anxiety and stress.
The US Food and Drug Administration (FDA) regulates essential oils, so it is not diligent in practice. You should only use therapeutic grade oils that do not contain synthetic odor.
Essential oils should be diluted with a carrier oil before they are applied to the skin. This reduces the risk of irritation. For adults, every 15 drops of essential oil should be diluted with 1 ounce of carrier oil. The use of essential oils in children should be supervised by their health care provider. For children with a proportion of 3 to 6 drops of essential oil, 1 ounce of carrier oil, the mixture is diluted too much. Some popular carrier oils are almonds, coconut and jojoba.
Essential oils are never ingested, despite claims on the Internet claiming otherwise. There is not enough research on any essential oil to prove it is safe to swallow. Each essential oil is very different and some are toxic.
Read on to learn more about essential oils that you can use to relieve anxiety symptoms.
1. Valerian
Valerian is a plant that has been used since ancient times. It is thought to contain compounds that promote sleep and calm nerves. It can have a mild soothing effect on the body.
How to use: Add a few drops of valerian oil to an aromatherapy diffuser and exhale. Valerian can make you sleepy or comfortable.
2. Jatamansi
Jatamansi is from the same plant family as valerian. Mind is used in ayurvedic medicine to calm and promote sleep. According to a 2008 study on mice, jatamansi could alleviate depression by reducing GABA neurotransmitters and MAO receptors in the brain.
How to use: Massage diluted jatamansi oil on your temple or forehead.
3. Lavender
Lavender is one of the most popular aromatherapy oils. According to 2012 research , lavender aromatherapy is thought to appease the limbic system, anxiety that affects a part of the brain controlling emotions.
How to use: Enjoy a relaxing lavender bath by combining several drops of lavender oil carrier oil with a teaspoon or an odorless bath gel. Just mix into warm bath water before entering.
4. Jasmine
Jasmine oil has a magnificent floral scent. According to a 2013 study , inhaling jasmine oil can promote a sense of well-being and romance. Unlike some other essential oils used for anxiety, jasmine oil is thought to calm the nervous system without causing slumber.
How to use: Breath jasmine oil allows you to fill the room directly with the bottle or with the scent diffuser.
5. Holy basil
The tulsi, also called holy basil , is not the basil you use when making lasagna. But she comes from the same family. This eugenol contains a compound that gives it a spicy, minty aroma. By The holy basil is an adaptogenic plant that has given hope in the treatment of physical and mental stress.
How to use: in eugenol holy basil has a strong smell, so it goes a little long way. Add a few drops of an aromatherapy diffuser and breathe as the oil disperses throughout the room.
6. Sweet basil
Sweet basil essential oil comes from the plant you use to make marinara sauce. Aromatherapy is thought to help calm the mind and alleviate stress.
According to a On mice, sweet basil oil phenol compounds helped relieve anxiety. These compounds were found to be less sedated by the anxiety drug diazepam.
How to use: Add a few drops of sweet basil oil , an inhaler tube through a room diffuser or exhale.
7. Bergamot
Bergamot oil comes from bergamot oranges and has a refreshing citrus scent. According to a Both animal and human trials have found that bergamot helps relieve anxiety and increase mood.
When used topically, bergamot can increase the sensitivity of the sun.
How to use: Place a few drops of bergamot oil on a piece of cotton wool or handkerchief. Breathe Aroma two to three times to help relieve anxiety.
8. Daisy
Chamomile is well known for its relaxing and sedative and intoxicating scent properties. There is not much research about chamomile essential oil for anxiety. It has been shown, however, that chamomile supplements can be useful in people with mild-to-moderate anxiety disorder .
: How to use Massage diluted chamomile oil to your skin or add a warm bath.
9. Rose
Rose essential oil extracted from rose petals. Roses have a charming flower scent known to relax the senses.
By Using a rose aromatherapy foot bath, you can reduce anxiety in pregnant women during childbirth.
How to use: Immerse your feet in a basin filled with warm water and reconstituted essential rose oil . You can also add your favorite non-fragrant moisturizer or rose oil shea butter massage to the skin.
10. Vetiver
Vetiver may be less known than other essential oils, but less effective than not. Moth grass oil comes native from grassy vetiver plant in India. It has a sweet, earthy smell and is used as an aphrodisiac.
According to a 2015 study on mice, moth oil is used in aromatherapy for relaxation. The study showed that vetiver drug has similar anti-anxiety abilities to diazepam .
How to use: Enjoy a relaxing massage with diluted moth oil or add a diffuser.
11. ylang ylang
The flower-scented ylang ylang is used in aromatherapy to promote relaxation. According to a 2006 study on nurses inhaling ylang ylang, a mix of lavender and bergamot, stress and anxiety levels, blood pressure, heart rate and serum cortisol lowered.
How to use: Apply diluted ylang ylang to your skin, add a room diffuser or breathe directly.
12. incense
Frankincense oil is made of resin of Boswellia tree. It is thought to alleviate this distress has a musky, sweet aroma. According to a 2008 study , an aromatherapy hand frankincense, lavender massage using a blend of lavender and bergamot terminal improved anxiety, depression, and pain in people with cancer.
How to use: Massage the diluted incense oil onto the hands or feet. You can also add frankincense to the diffuser.
13. Sage
Sage differs from the common plant used to make Thanksgiving stuffing. It has a wood, herbal fragrance. Due to its calming abilities, it is often used as an aphrodisiac.
According to a 2015 systematic review , sage can help control tension and cortisol levels in women. Cortisol is known as stress hormone. High cortisol levels may increase the risk of anxiety and depression.
How to use: Anxious impression of breathed sage oil or directly diluted oil when massaging the skin.
14. patchouli
Musk patchouli is used in ayurvedic medicine to relieve anxiety, stress and depression. It is often combined with other essential oils such as lavender. Patchouli is thought to promote calmness and relaxation, though most evidence is anecdotal.
How to use: To relieve anxiety, add breathable patchouli oil directly or diluted in a warm bath or room diffuser.
15. Sardinia
Pelargonium oil is distilled from pelargonium plants. According to a In the first stage of birth, inhaling geranium oil on women 'effectively reduces their anxiety during childbirth. It can also help lower diastolic blood pressure.
How to use: Apply a few drops of geranium oil at the bottom of the nose of a cotton wool and waft several times.
16. lemon balm
Lemon balm has a fresh, invigorating smell. Aromatherapy has this soothing, restorative effect. Most success stories on inhaling balm for anxiety are anecdotal. But convenient Taking lemon balm capsules can help people with mild to moderate anxiety disorders. It can also improve sleep.
How to use: Lemon balm is a great oil to add a diffuser to add the smell to an entire room. It can also inhale directly.
17. marjoram
Sweet marjoram, also known as thyme, is thought to soothe nervousness and anxiety. It is also used to relieve headache, anxiety, a common symptom. There is little scientific evidence to back up the effectiveness of marjoram for anxiety. Still, it is a go-to folk remedy for many aromatherapists.
How to use: Dilute marjoram with a carrier oil and crawl into temples. You can also apply to the wrist or add diffuser.
18. fennel
Fennel is best known as a cooking spice. It has an anise aroma and is used to treat many anxiety side effects such as digestive problems. It can also help alleviate anxiety associated with menopause and other conditions.
According to a 2017 study , fennel supplements helped menopause side effects such as anxiety, hot flashes, sleep problems, and depression. Inhaled fennel will have the same effect, but it is unclear if it may be worth trying.
How to use: Add diluted water to the fennel oil for a warm bath to help relax your body and mind.
What to do before use
Essential oils used topically, can cause an allergic reaction. To avoid this, it is important to perform a patch test on a small area of the skin before use.
Place a few drops of diluted essential oil on your wrist or elbow and cover the spot with a bandage. Check the area within 24 hours. If you are experiencing any redness, rash, or itching to use on your skin, the oil is not safe.
Essential oils are not safe for everyone. Talk to your doctor before using essential oils if you're pregnant, breastfeeding or have an underlying health problem. You should also consult your doctor before using essential oils on children.
Remember: All essential oils are created equally, so you should just buy them from a reputed source. Essential oils are not monitored by the FDA.
Underline
Although research has shown that aromatherapy may be helpful to alleviate anxiety, it is no substitute for seeing your doctor. If you are worried because you have a stressful day at work or you have an important appointment, an aromatherapy session or two may be anything you need.
But if you experience chronic anxiety preventing your daily activities, call your doctor or a mental health professional. They can work with you to develop a management plan tailored to their needs.
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