Aromatherapy uses essential oils to improve your well-being. It works by stimulating your sense of smell, which can trigger different responses in the brain.
More and more people are looking for natural ways to manage stress, and essential oils are gaining popularity for their calming and mood-boosting properties.
This article will serve as a guide to using an essential oil blend for stress relief, including simple recipes you can make at home, instructions for how to use them safely, and other important information.
How Do Essential Oils Work for Stress Relief?
So, how can a few drops of scented oil possibly make a difference in your stress levels? It all comes down to aromatherapy and how your body processes scents.
The Science Behind Aromatherapy
When you breathe in an essential oil, the scent molecules travel to your olfactory system, which is directly linked to your limbic system. Think of your limbic system as the emotional center of your brain. Scents can trigger all sorts of responses there, bringing up memories and influencing your emotions.
Studies have also shown that certain essential oils can actually lower your cortisol levels. Cortisol is that pesky stress hormone that floods your body when you’re feeling anxious or overwhelmed. By reducing cortisol, these oils can help you feel calmer and more relaxed.
Some people even find that the calming effects of certain essential oils are comparable to what you might experience with anti-anxiety medications. Of course, it’s always best to talk to your doctor about the best approach for you.
Important Concepts and Terms
Let’s quickly define a few key terms. Aromatherapy is the practice of using essential oils for therapeutic benefit. Essential oils are concentrated plant extracts that retain the natural smell and properties of their source. And blends are simply a mixture of different essential oils combined for a specific purpose.
It’s also important to remember that essential oils are potent and need to be diluted before applying them to your skin. That’s where carrier oils come in. Carrier oils, like jojoba or almond oil, help to dilute the essential oil and prevent skin irritation.
Top Essential Oils for Stress Relief
Essential oils can be a great way to de-stress after a long day. Here are some of the best oils to try:
Lavender: The Calming Classic
Lavender is probably the best-known essential oil for relaxation and sleep. Research even suggests that inhaling lavender essential oil can lower your cortisol levels, which is great when you’re stressed out.
Bergamot: Citrusy Relief for Your Nerves
Inhaling bergamot can improve your mood and give you more positive feelings. It’s known for its uplifting and stress-reducing effects. Bergamot is a great choice if you’re feeling down and need a little boost.
Frankincense: The Ancient Stress Solution
Frankincense has been used for centuries, and it’s known for its grounding and meditative scent. It can even help reduce your heart rate and high blood pressure when you’re feeling stressed.
Chamomile: Soothing Solution for Stress
Chamomile isn’t just for tea! It can also help decrease symptoms associated with generalized anxiety disorder. Its gentle and calming aroma makes it perfect for unwinding after a hectic day.
Other Notable Oils
There are plenty of other essential oils that can help you manage stress. Here are a few to consider:
- Clary Sage: This herbal oil can help you relax.
- Sweet Orange: Known for being uplifting and stress-reducing.
- Rose: Offers floral serenity and can help calm your mind.
- Jasmine: Provides relaxation for your senses.
- Marjoram: Offers warm comfort for your nervous system.
- Patchouli: Provides earthy ease for anxiety.
- Lemon: A refreshing way to reduce anxiety.
DIY Essential Oil Blends for Stress Relief
Want to play around with essential oils and create your own blends for stress relief? Here are a few ideas to get you started.
Blend Recipes
These recipes assume you are using high-quality essential oils from reputable sources.
- Blend #1: Clary Sage, Mandarin, and Lavender
- 3 drops Clary Sage
- 1 drop Mandarin
- 1 drop Lavender
This blend is designed to promote relaxation and emotional balance.
- Blend #2: Roman Chamomile, Lavender, and Vetiver
- 2 drops Roman Chamomile
- 2 drops Lavender
- 1 drop Vetiver
This is a calming and grounding blend.
- Blend #3: Sweet Orange, Geranium, and Frankincense
- 3 drops Sweet Orange
- 1 drop Geranium
- 1 drop Frankincense
This blend is uplifting and balancing.
- Blend #4: Yuzu, Jasmine, and Ylang Ylang
- 3 drops Yuzu
- 1 drop Jasmine
- 1 drop Ylang Ylang
This is an exotic and relaxing blend.
Directions for Blending
Mix the oils in a small, dark glass bottle to protect them from light. Swirl gently to combine the oils. Store away from heat and direct sunlight.
How do I use essential oil blends?
There are several ways to use essential oil blends for stress relief. Here are some of the most common methods:
Diffusers
Diffusers are devices that disperse essential oils into the air, creating a relaxing atmosphere. To use a diffuser, simply add the essential oil blend to the diffuser according to the manufacturer’s instructions. For a diffuser, you’ll want to increase the amount of the master blend by a factor of 4, or 20 drops total.
Inhalers
Aromatherapy inhalers are small, portable devices that allow you to inhale essential oils directly. To use an inhaler, apply the blend to the inhaler’s wick. For an inhaler, you’ll want to increase the amount of the master blend by a factor of 3, or 15 drops total. Inhalers are convenient for on-the-go stress relief.
Topical Application
Essential oils can also be applied topically, but it’s important to dilute them with a carrier oil first. Good carrier oils include jojoba oil, almond oil, and coconut oil. You can use diluted oils for massage or apply them to pulse points, like your wrists or temples.
Air Fresheners
To make an essential oil air freshener, you’ll want to increase the amount of the master blend by a factor of 6, or 30 drops total. Add the blend to a spray bottle with water, shake well, and spray into the air to refresh the environment.
Safety Precautions
Essential oils can be powerful, so it’s essential to use them safely. Here are a few things to keep in mind:
- Dilute, dilute, dilute. Always dilute essential oils with a carrier oil (like jojoba, sweet almond, or grapeseed oil) before putting them on your skin.
- Patch test. Before you use a new essential oil blend all over, test a small amount on your inner arm to make sure you don’t have a reaction.
- Keep out of reach. Store your essential oils where kids and pets can’t get to them.
If you have specific health conditions, are pregnant, or are giving essential oils to children or the elderly, talk to a qualified aromatherapy practitioner or other healthcare provider. They can help you choose the safest and most effective oils for your situation.
Finally, remember that essential oils are a complementary therapy and should never replace medical treatment from a doctor or other healthcare professional.
Frequently Asked Questions
What is the most stress-relieving essential oil?
While individual preferences vary, lavender essential oil is widely regarded as one of the most effective for stress relief. Its calming properties can help reduce anxiety, promote relaxation, and improve sleep quality. Other popular choices include chamomile, frankincense, and bergamot.
Which oil is best for stress relief?
There isn’t a single “best” oil for stress relief as it depends on personal preference and how your body responds. Lavender is generally a safe and effective starting point for many. However, exploring oils like clary sage, ylang-ylang, or sweet orange can also provide significant stress-reducing benefits.
What essential oils are good to blend for anxiety relief?
Several essential oils blend well to enhance anxiety relief. Consider combining lavender with cedarwood for grounding, bergamot with frankincense for uplifting and calming effects, or chamomile with sweet orange for a soothing and mood-boosting blend. Experiment to find combinations that resonate with you.
What is in the Stress Away essential oil blend?
Young Living’s Stress Away blend typically contains a combination of copaiba, lime, cedarwood, vanilla, ocotea, and lavender essential oils. This blend is designed to promote relaxation, reduce stress, and create a sense of calm. Other brands may have similar blends with slightly different ingredient lists.
The Bottom Line
Essential oil blends can be a great way to ease your stress and boost your mood. Scents like lavender, chamomile, and frankincense have been shown to promote relaxation and reduce anxiety. You can add them to a diffuser, mix them with a carrier oil for topical use, or create a calming bath.
Before using essential oils, it’s important to know the safety precautions. Some oils can cause skin irritation or allergic reactions, and they aren’t safe for everyone. So, it’s important to do a patch test before using a new oil. It’s also a good idea to talk with a healthcare professional or qualified aromatherapist.
Experiment with different blends and application methods to find what works best for you. Essential oils can be a great addition to a healthy lifestyle, but they’re not a cure-all. Use them responsibly and in combination with other stress-reducing practices like exercise, mindfulness, and a balanced diet.