​The Best Essential Oils for Anxiety

​The Best Essential Oils for Anxiety

​Our culture has gotten so crazy, busy and hectic that anxiety disorders are becoming “normal.” Surprisingly, research confirms that in the United States, anxiety disorders are the most common mental illness, affecting nearly 20% of the adult population! (1)

​It’s easy to get lost in all this bad news, so it’s important to sift through the data to get to the truth. Mental illness is not new, but drugs are. Consistently, people have used natural remedies such as essential oils to help their anxiety, and we need to get back to  our roots before anxiety disorders affect us all.

​The Grass Is Not So Green On The Other Side

According to a recent Gallup poll, more than 15% of the world's adults desire to relocate permanently to another country. This translates to roughly 700 million people, and the United States is the #1 most desired country, representing nearly 25% (more than 165 million adults).

As people in developing countries wish for the convenience, affluence and “happiness” that Western countries supposedly offer, most are hit squarely in the stomach by the reality that the “grass is not always greener” on the other side of the pond. This is particularly true regarding mental illness and mood disorders.

Moving to America does not guarantee happiness.

The key point is that our fast culture is not “working.” We need to slow things down, to calm the mind and body. More than ever, people need to escape the stress of life and create consistent, private sanctuaries where they can chill out and relax.

Picture an essential oil bottle with a cape flying in the air on its way to save a city under attack by aliens. Ok, maybe a little bit of a stretch, but that’s how tens of thousands of folks battling anxiety view this precious natural solution of using essential oils.

Dangerous Medical Approach to Anxiety
Anxiety comes in all shapes and sizes and there are unique medical treatments for each. (2) The medical community generally agrees that medication is useful to help alleviate generalized anxiety disorder symptoms. Some of these drugs focus on prevention whereas others are designed to directly treat the condition itself. The dilemma is that all these drugs carry with them significant side effects.

Below is a breakdown of the prescribed drugs that are frequently taken for the most common types of anxiety: (3)

• Performance/Social Anxiety – antihistamines (hydroxyzine) and beta-blockers (propranolol).
• Chronic Anxiety – antidepressants like selective serotonin reuptake inhibitors (SSRIs) Celexa, Lexapro, Paxil, Prozac and Zoloft.
• Acute Anxiety (panic attacks) – Benzodiazepines Ativan, Valium, Librium, Xanax, and Klonopin.

Benzodiazepines are particularly problematic. Known as sedative hypnotic anxiolytics (aka “depressants” that reduce anxiety), they significantly reduce brain activity at a high cost.

Hypnotic use has been associated with a 35% increase in developing cancer, and patients receiving hypnotics are more than 4 times likely to die than people who are not on the drugs. It appears that the dosage plays a key role, but “even patients prescribed fewer than 18 hypnotic doses per year experienced increased mortality, with greater mortality associated with greater dosage prescribed.” (3)

In addition to the increased cancer risk, the problem with prescribing sedative-hypnotic drugs such as benzodiazepine is two-fold: benzodiazepines are highly addictive and interact with neurotransmitters like GABA.

It is interesting to note that benzodiazepines are rarely the sole drug of abuse, because people usually combine them with other drugs to increase the effect. It is highly common for drug abusers to add in pain killers like opioids to boost the euphoric effects. Among them, Valium and Xanax are the most popular.

After several months of regular use, a person is likely to develop addiction, tolerance and significant withdrawal symptoms. If you or a loved one are currently taking benzodiazepines, note that they don’t seem to be addictive within the first few months of use, nor does tolerance or difficulties in stopping the medication settle in until later.

Benzodiazepines are being grossly over-prescribed. According to data published last year by the Journal of the American Medical Association: (4)

• More than 5% of US adults aged 18 to 80 years take benzodiazepines.
• The percentage who use benzodiazepines increases with age from 2.6% (18-35 years) to 5.4% (36-50 years) to 7.4% (51-64 years) to 8.7% (65-80 years).
• The prevalence of women users is nearly twice as much as men.
• Long-term use categorized by age is; 14.7% (18-35 years) to 31.4% (65-80 years).
• Interestingly, the number of prescriptions from a psychiatrist decreases with age – 15.0% (18-35 years) to 5.7% (65-80 years).
• “In all age groups, roughly one-quarter of individuals receiving benzodiazepine involved long-acting benzodiazepine use.”

How Essential Oils Can Help
Essential oils are transdermal which means they penetrate the skin and work on the body’s physiology in a variety of ways. This means that you can effect your body’s biochemistry when you apply essential oils topically as well as when you take them internally or inhale them via diffusion.

Research suggests that topical applications may actually be one of the most effective methods for people with anxiety disorders as the chemical components of lavender have been shown to enter the blood stream within 5 minutes of massaging the oil on the skin. (5) The calming and relaxing effects of lavender essential oil have a one-two punch when applied topically because of the direct aromatic benefit on the brain when the volatile organic compounds are inhaled and pass through the skin! (5)

​Wonderfully relaxing, lavender has been a flower known for its tranquil properties for years. Its distinctive floral aroma is fresh and it can:

• Calm your spirits.
• Brighten your mood.
• Provide a spa-like experience.

Maximum concentration levels can be observed within 20 minutes. Don’t worry, the sedative properties don't last forever.  

Unlike common sleep aids and benzodiazepines, there are virtually no side effects when people use aromatic essential oils to help with anxiety. In fact, oils can possibly help get people off of drugs!

A clinical study dating back to 1995, showed that sleep duration significantly decreases in older patients who are dependent on benzodiazepines. However, once lavender essential oil aromatherapy was introduced into their life, their sleep quality and duration can be restored to previous levels, in spite of not being on the drugs.

​According to the researchers who wrote and conducted this landmark research, “This study suggested that ambient lavender oil might be used as a temporary relief from continued medication for insomnia and reduces the side-effects of these drugs.” (6, 7)

A note of caution, never take yourself off of benzodiazepines without medical guidance because the side effects can be quite severe.

​The “Best” Essential Oil for Anxiety?
When you start to search the research studies on the anxiolytic (anti-anxiety) effects of essential oils, lavender usually comes up in every search. Does this mean that lavender should be the go-to oil for everyone battling panic and stress? Not necessarily.

Tucked away in the collection of lavender studies are golden nuggets suggesting that other oils can also have a profound effect on anxiety. In 2013, for example, the journal Evidence-Based Complementary and Alternative Medicine published an article that evaluated the effects that aromatherapy had on anxiety, sleep quality and vital signs within an intensive care unit (ICU) patient population. (8)

The researchers blended lavender, roman chamomile, and neroli with a 6 : 2 : 0.5 ratio and discovered that this aromatherapy (AT) strategy “significantly” lowered anxiety and improved sleep quality compared with conventional nursing intervention. Interestingly, blood pressure was also lower in the AT group. This should give hope to people with cardiovascular disease-related insomnia as the connection between the two is well-established in the literature. (9)

Anxiety & Essential Oils Research
A systematic review of the literature suggests that these oils are the most potent in managing anxiety: (10)

• Angelica archangelica rad. (angelica)
• Cistus ladaniferus (labdanum)
• Citrus aurantium var. amara fol. (petitgrain bigarade)
• Citrus aurantium var. amara per. (orange bigarade)
• Citrus bergamia (bergamot)
• Citrus sinensis (sweet orange)
• Cymbopogon martinii (palmarosa)
• Eucalyptus staigeriana (lemon-scented ironbark)
• Lavandula angustifolia (lavender)
• Litsea cubeba (may chang)
• Ocimum basilicum (basil)
• Origanum majorana (sweet marjoram)
• Pelargonium graveolens (geranium)
• Pogostemon patchouli (patchouli)
• Valeriana officinalis (valerian)

Aromatic and topical use of these oils during an anxiety attack or particularly stressful moments can do wonders!

These, however, aren’t the only oils that can help with anxiety. There are other studies suggesting that the following oils also have significant calming effects: clary sage, lemon, roman chamomile, rose, rose-scented geranium, sandalwood and ylang ylang. (11, 12)

Essentially, any natural therapy that calms your mind and body helps with anti-anxiety. A good rule of thumb is to stick to whatever is working, and always listen to your body. What works for you will not necessarily work for your friends and family. We are all biochemically unique and we need to find just that right protocol for us. So be on the lookout for your “personal blend.”

The Anxiety, Depression & Sleep Connection
It is important to remember that anxiety, depression and sleep disorders are all inter-connected. They are all causes and effects of each other, which can put someone into a downward spiral fast. Sadly, once the cycle starts, it can be challenging to stop. (13)

This is why you might want to consider using some of the essential oils that are traditionally used for insomnia and sleep disturbances in your anti-anxiety protocols. You’ll notice that several of the below oils are repeated from the list above, which suggests that these oils are particularly helpful: (10)

• Angelica archangelica rad. (angelica)

 
Cananga odorata (ylang ylang) ​Delicately floral and exotically sweet in scent, ylang ylang has historically been an adored fragrance. It is revered for its ability to inspire romance, in addition to:

• Helping to ease occasional stress and tension.
• Promoting skin and hair health.
• Refreshing as it helps instill mental clarity.

 
Chamaemelum nobile (Roman chamomile) ​
Chamomile oil is available from two species: Roman Chamomile and German Chamomile. Though different in scent, these two oils share similar properties in aromatherapy such as:

• Supporting a sense of tranquility.
• Balancing and soothing the emotions.
• Offering a sense of serenity.

 
Citrus aurantium var. amara (neroli bigarade) ​
From the waxy, white leaves of the orange tree comes the wonderfully aromatic neroli oil! Often associated with royalty, this heady fragrance has been a staple in perfumery for centuries, and in aromatherapy it:

• Offers soothing serenity.
• Helps instill a sense of joy and positivity.
• Can be uplifting, especially when paired with citrus scents.

 
Cistus ladaniferus (labdanum) ​

Citrus bergamia (bergamot) ​
A relative of the orange, bergamot oil comes from a small, yellow-green citrus that emits an enticing floral aroma. Perhaps best known as the flavor and aroma of Earl Grey tea, its aromatherapy uses include:

• Promoting glowing skin health.
• Soothing occasional stress and tension while uplifting moods.
• Promoting positive energy and zesty optimism.

 
limon (lemon) ​
A fresh glass of lemonade, the smell of a clean home… Our love of the aroma of lemons is timeless, and as an essential oil it is appreciated for its aromatherapy benefits that include:

• Promoting skin and hair health.
• Helping with concentration and memory.
• Invigorating and refreshing the mind and body.

 
Citrus reticulata (mandarin) ​
Cold-pressed from the familiar rind, mandarin oil emits a sweet, tart, slightly floral aroma that’s almost as juicy as the fruit itself! In aromatherapy, mandarin oil:

• Harmonizes the mind, spirit, and body.
• Aids in igniting awareness in meditation.
• Helps instill a sense of soothing tranquility.

 
Citrus sinensis (sweet orange) ​
Sweet, citrusy and truly beloved in aromatherapy, sweet orange oil and a fragrant must-have. This oil is cold-pressed from the rich, dimpled rind and offers wellness benefits such as:

• Helping ease occasional stress and nervous tension.
• Uplifting the spirit and promoting positivity.
• Encouraging optimism and a healthy outlook on life.

 
Cuminum cyminum (cumin) ​
Black Seed Oil is extracted from the seeds of the flowering black cumin plant. It has been used for centuries to promote overall well-being as well as:**

• Support normal histamine responses.**
• Promote clear & comfortable breathing.**
• Support upper respiratory health.**

 
Juniperus communis fruct. (juniper berry) ​
Juniper has been used in culinary practices dating back to ancient Rome, and its use in wellness practices dates back to ancient times. Juniper supplements are:

• Traditionally used to help maintain healthy fluid balance**
• Used in wellness practices dating back to early Greek and Arabian physicians
• Herbal supplements

 
Lavandula angustifolia (lavender) ​
Wonderfully relaxing, lavender has been a flower known for its tranquil properties for years. Its distinctive floral aroma is fresh and it can:

• Calm your spirits.
• Brighten your mood.
• Provide a spa-like experience. 

Litsea cubeba (may chang)
With its sweet and citrusy aroma, may chang oil is a newcomer to the world of aromatherapy—and is quickly gaining popularity! Often compared to lemongrass in scent, though lighter and sweeter, may chang oil:

• Uplifts and helps ease occasional tension.
• Helps instill mental clarity and optimism.
• Encourages soothing rest.

 
Melissa officinalis (lemon balm)
​Also known as lemon balm, Melissa is a perennial herbaceous plant that is part of the mint family. In wellness practices, Melissa:

• Has been used for centuries, dating back to the Middle Ages.
• Contains rosmarinic acid, known for its antioxidant properties.**
• Is traditionally used to support healthy mood and calmness.**

 
Myrtus communis (myrtle) ​
Myrtle oil emits a clean, sweet aroma, with floral subtleties that makes this a wonderful addition to any aromatherapy routine. It is popularly used for:

• Cleansing and rejuvenating the senses.
• Supporting emotional harmony.
• Promoting soothing rest and relaxation.

 
Ocimum basilicum (basil) ​
Basil is one of the world's most popular herbs, renowned for its culinary versatility. The fragrant and flavorful plant is a staple of Ayurvedic wellness traditions.** Using basil products can:

• Support digestive comfort & health.**
• Aid in stress adaptation & resistance.**
• Uphold optimal blood glucose balance.**

 
Origanum majorana (sweet marjoram) ​
Originating from the Mediterranean, marjoram is a perennial flowering herb that is steam distilled to create its oil with a woody and penetrating aroma. In aromatherapy, marjoram oil may:

• Encourage a sense of serenity.
• Soothe occasional stress and tension.
• Fortify inner strength.

Ravensara aromatica (ravensara) ​
Native to Madagascar, Ravensara translates to “aromatic leaf.” With its spicy and slightly floral aroma with notes of eucalyptus and sweet orange, Ravensara is popular in aromatherapy because it may:

• Promote bravery and quiet fears.
• Help calm nerves.
• Be useful as an air refresher.

 
​Thymus vulgaris ct. geraniol, ct. linalool (sweet thyme)  

Valeriana officinalis (valerian)
​Valerian soothes the central nervous system, accelerating the onset of sleep and promoting deep and restful slumber.** In addition, valerian may:

• Support feelings of relaxed tranquility.**
• Help to support relaxed muscles.**
• Help with nervousness and stress.**

Using Essential Oils for Anxiety
There are several natural therapies that can help quiet your mind and calm your anti-anxiety. Let's discuss some useful applications and essential oil combinations.

Diffusion – the easiest and arguably the most effective approach is to put a few drops of any of these oils above (or a homemade blend) in your diffuser before you go to bed.

Some nice diffuser blends you might want to try are:

• 2 drops ylang ylang, 1 drop bergamot, 1 drop lavender, 1 drop sweet marjoram, 1 drop roman chamomile and 1 drop valerian
• 2 drops lavender, 1 drop clary sage, 1 drop of ylang ylang and 1 drop vanilla
• 2 drops geranium, 1 drop sweet marjoram, 1 drop of patchouli and 1 drop sweet orange
• 2 drops roman chamomile, 1 drop rose and 1 drop palmarosa

Topical – another effective strategy is to simply apply these key oils over certain parts of the body – particularly the trigger points – like the bottoms of the feet, on the wrists, behind the knees, behind the ears on the mastoid bone or on the back of the neck.

Be sure to use with a good carrier oil, and creating a 2-3% dilution is considered safe by most experts. For example,

• 2% dilution: 12 drops of EO per oz of carrier oil (2% of 600 drops is 12)

If working with tablespoons is more comfortable for you, 1 oz. = 2 tablespoons. So, there are 300 drops of EO in a tablespoon.

• 2% dilution: 6 drops of EO per tablespoon of carrier oil (2% of 300 drops is 6)

Misting Spray – another great trick is to make a DIY Anxiety Spray. Using some of the same oils above:

• Add 20 drops of essential oils into a 4 oz glass spray bottle
• Fill the remaining bottle with water
• Shake well

Mist into the air and take in a deep breath during panic attacks, stressful moments or when anxiety settles in.
​
Other DIY Hacks – try making your favorite DIY recipes with these calming essential oils. It's a great way to calm the body and the mind. Here are some recipes for you – remember, just use the oils and blends above to give you the desired result:

• Detox bath
• Foaming hand soap
• Hand cream
• Hand sanitizer
• Healing skin serum
• Liquid hand soap
• Lotion bar
• Laundry detergent
• Sugar bath scrub

Safety & Contraindications
When it comes to drug interactions and contraindications, there are literally textbooks devoted to the study of essential oil safety, and I must defer to the chemists, pharmacists and experts who understand this complicated topic more than I. 

With that said, as a trained researcher and doctor, I think it’s important to note that there is virtually no research out there discussing how essential oils interact with drugs in human clinical trials. Essentially, what this means is that essential oil safety is still a wild frontier in the science community and no one really knows (for certain) how essential oils will interact with drugs or your body. 

Let common sense be your guide. Still, be sure to maintain proper dilutions, and general safety considerations still apply. As always, discontinue use if any adverse reactions occur and consult your physician immediately. 

 Dilution Guide to help make sure you and your family are using essential oils safely & effectively!