Aromatherapy For Reducing Stress & Anxiety

April 20, 2024

Today, we explore how aromatherapy reduces stress levels. We delve into the science behind its effectiveness, understand its impact on the nervous system, and discover key oils for stress relief.

What Is Aromatherapy?

Aromatherapy is the use of aromatic essential oils to enhance physical and emotional health. It may help manage pain, ease digestion, boost relaxation, improve mood, and relieve menstrual symptoms, among other benefits.

What are essential oils and how do they affect the mind and body?

Essential oils are natural oils extracted from plants, typically through methods like steam distillation or cold pressing. These oils capture the plant's aromatic compounds, giving them distinct scents and therapeutic properties. Essential oils are highly concentrated and potent, containing the essence of the plant from which they are derived.

When you smell essential oils, special sensors in your nose pick up their scent molecules. These sensors send messages to a part of your brain called the limbic system. This area helps you process emotions and memories, which can affect how you feel and think.

For more information about the science behind Aromatherapy and how they work for reducing stress, check out this video.

Essential Oils For Stress Relief

Lavender

Lavender oil has natural compounds that help calm the mind and body, making it an excellent choice for reducing stress, anxiety, and promoting relaxation.

Add a few drops of lavender oil to a diffuser and let the scent fill the room.

In a study published in International Journal of Nursing Practice, aromatherapy using a 3% lavender oil spray on clothing was found to be effective in reducing work-related stress for three to four days

Lavender oil can be found in a variety of aromatherapy products, including bath salts and massage oil. Another way to take advantage of the soothing scent of lavender: sipping lavender-infused herbal tea, which is sold in many natural-foods stores.

Bergamot oil

Sourced from the peel of a citrus fruit known as Citrus bergamia, this essential oil may help to lessen your stress.

A 2017 study published in Phytotherapy Research, found that exposure to the aroma of bergamot essential oil for 15 minutes improved participants' positive feelings in the waiting room of a mental health treatment centre.

When using bergamot essential oil for stress relief, the oil should be combined with a carrier oil (such as jojoba, sweet almond, or avocado) before being applied sparingly to the skin or added to a bath.

You can also inhale the soothing scent by sprinkling a drop or two of the oil onto a cloth or tissue or using an aromatherapy diffuser.

Chamomile

Research has found that chamomile oil helps alleviate anxiety by acting as a mild sedative due to the compound alpha-pinene interacting with the brain’s neurotransmitters.

Chamomile oil can be applied in many different ways:

Spray it - Create a mixture that contains 10 to 15 drops of chamomile oil per ounce of water, pour it into a spray bottle and spritz away!

Diffuse it - Place some drops in a diffuser and let the crisp aroma freshen up the air.

Massage it - Dilute 5 drops of chamomile oil with 10ml of Miaroma base oil and gently massage into the skin.

Bathe in it - Run a warm bath and add 4 to 6 drops of chamomile oil. Then relax in the bath for at least 10 minutes to allow the aroma to work.

Inhale it - Directly from the bottle or sprinkle a couple of drops of it on to a cloth or tissue and gently breathe it in.

Apply it - Add 1 to 2 drops to your body lotion or moisturiser and rub the mixture into your skin. Alternatively, make a chamomile compress by soaking a cloth or towel in warm water and then adding 1 to 2 drops of diluted oil to it before applying.

Integrating Aromatherapy into Daily Life

Workplace Stress Relief: Take inhalation breaks or use a desk diffuser to promote relaxation in the workplace.

Promoting Sleep: Create a calming sleep environment with a lavender pillow spray or custom essential oil blends tailored for relaxation.

Storage Guidelines: Store essential oils in dark-colored glass bottles in a cool, dry place away from sunlight and heat to maintain potency and shelf life. Keep bottles tightly sealed to prevent oxidation.

Pet Safety: Keep essential oils out of reach of pets and use them in well-ventilated areas, as some oils can be toxic to pets if ingested or absorbed through the skin.

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