Anxiety affects millions of people around the world. While therapy, medication, and lifestyle changes form the foundation of treatment, many people seek natural ways to manage their symptoms. One of the most popular alternatives is aromatherapy with essential oils.
But how effective are these oils, really? Can a scent calm your racing mind or reduce anxious feelings? Let’s explore what science says about essential oils for anxiety, how they work, and how you can use them safely and effectively.
What Are Essential Oils?
Essential oils are concentrated plant extracts made from flowers, leaves, bark, or roots. They contain the natural aroma and chemical properties of the plant and are typically used in aromatherapy, a holistic healing practice that engages your sense of smell.
You can inhale essential oils, diffuse them in the air, or apply them (diluted) to the skin. Some people also add them to baths or use them during massage.
How Do Essential Oils Help With Anxiety?
When you breathe in an essential oil, scent molecules travel through the olfactory system (your smell receptors) to the limbic system, the part of the brain that controls emotions, memories, and behavior. This explains why a scent can instantly change your mood or evoke strong feelings.
Some essential oils contain compounds that may:
- Lower cortisol (the stress hormone)
- Slow heart rate and breathing
- Promote relaxation and better sleep
- Improve mood and reduce nervous tension
A 2017 review in Evidence-Based Complementary and Alternative Medicine found that aromatherapy had a “significant positive effect on anxiety levels,” particularly in people undergoing medical procedures or facing chronic stress
Top Essential Oils for Anxiety (Backed by Research)
1. Lavender (Lavandula angustifolia)
Lavender is the most researched essential oil for anxiety. It’s known for its calming and sedative properties.
A randomized trial published in Phytomedicine in 2010 showed that oral lavender oil capsules (Silexan) were as effective as the anti-anxiety medication lorazepam in reducing generalized anxiety symptoms, with fewer side effects
How to use: Diffuse 3–5 drops in your room, inhale directly from a tissue, or apply diluted oil to your wrists or temples.
2. Bergamot (Citrus bergamia)
Bergamot oil, extracted from the peel of bergamot oranges, offers a refreshing citrus scent and has mood-lifting effects.
In a 2015 study in Complementary Therapies in Medicine, participants who inhaled bergamot essential oil before a stressful task showed reduced cortisol levels and improved positive feelings
How to use: Diffuse in the morning to boost mood or add a few drops to a bath.
Note: Bergamot is photosensitive, so avoid direct sunlight if applying it to your skin.
3. Chamomile (Matricaria recutita or Chamaemelum nobile)
Chamomile, often found in teas, also comes as an essential oil that promotes calm and emotional stability.
A 2012 trial published in Alternative Therapies in Health and Medicine found that Roman chamomile essential oil, when inhaled, reduced anxiety symptoms in patients with moderate to severe generalized anxiety disorder
How to use: Inhale before bedtime or diffuse while journaling or meditating.
4. Frankincense (Boswellia carterii)
Frankincense has been used in spiritual practices for centuries and has a grounding, comforting scent.
A 2013 study from The Journal of Korean Academy of Nursing found that a blend of frankincense, lavender, and bergamot significantly reduced anxiety and depression in hospice patients.
How to use: Diffuse during meditation or deep breathing exercises for inner calm.
5. Ylang Ylang (Cananga odorata)
Known for its floral and slightly sweet aroma, ylang ylang helps lower heart rate and reduce anxious thoughts.
A 2006 study in Phytotherapy Research found that people who inhaled ylang ylang essential oil experienced lowered blood pressure and improved alertness and calmness.
How to use: Combine with lavender or bergamot in a diffuser for a relaxing blend.
How to Use Essential Oils Safely
While essential oils can support emotional well-being, they must be used safely to avoid irritation or side effects.
Dilute Before Applying to Skin
Always mix essential oils with a carrier oil (like coconut, jojoba, or sweet almond oil). A general guideline is:
- 1% dilution for sensitive skin (5–6 drops per 30 ml carrier oil)
- 2–3% dilution for everyday use (10–18 drops per 30 ml carrier oil)
Don’t Ingest Oils Unless Guided by a Professional
Even if a product claims to be “therapeutic grade,” oral use should only happen under the care of a certified aromatherapist or doctor.
Perform a Patch Test
Before applying a new oil to your skin, test a small diluted amount on your forearm and wait 24 hours.
Use Diffusers Wisely
Use ultrasonic or water-based diffusers and limit diffusing to 30–60 minutes at a time, especially in closed spaces.
Who Can Benefit from Essential Oils for Anxiety?
Essential oils can be helpful for people experiencing:
- Everyday stress
- Social anxiety
- Mild or moderate generalized anxiety
- Anxiety related to medical procedures
- Burnout or emotional fatigue
They also complement other therapies like CBT, journaling, yoga, or mindfulness.
However, essential oils are not a substitute for mental health treatment in severe cases of anxiety, panic disorders, or trauma. Always speak to a licensed professional for a proper care plan.
Final Thoughts
The scent of lavender, a hint of citrus, or a grounding note of frankincense may not seem like much—but these aromas can have a powerful impact on your mental state. Backed by growing research, essential oils offer a natural, accessible tool to reduce anxiety and support emotional balance.
Used with care and intention, aromatherapy can help you breathe deeper, rest easier, and feel more present. In the journey toward mental wellness, sometimes the smallest rituals—like pausing to inhale a calming scent—make the biggest difference.
References
- Lee, Y. L., Wu, Y., Tsang, H. W., Leung, A. Y., & Cheung, W. M. (2011). A systematic review on the anxiolytic effects of aromatherapy in people with anxiety symptoms. Evidence-Based Complementary and Alternative Medicine, 2011, 1–11. https://doi.org/10.1093/ecam/nep066 ↩
- Woelk, H., & Schläfke, S. (2010). A multi-center, double-blind, randomised study of the lavender oil preparation Silexan in comparison to lorazepam for generalized anxiety disorder. Phytomedicine, 17(2), 94–99. https://doi.org/10.1016/j.phymed.2009.10.006 ↩
- Watanabe, E., Kuchta, K., Kimura, M., Rauwald, H. W., Kamei, T., & Imanishi, J. (2015). Effects of bergamot (Citrus bergamia (Risso) Wright & Arn.) essential oil on anxiety-induced symptoms. Complementary Therapies in Medicine, 23(5), 713–719. https://doi.org/10.1016/j.ctim.2015.08.002 ↩
- Amsterdam, J. D., Li, Y., Soeller, I., Rockwell, K., Mao, J. J., & Shults, J. (2009). A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. Alternative Therapies in Health and Medicine, 15(5), 14–20. ↩
- Chang, S. Y., & Shen, H. W. (2013). Effect of aromatherapy massage on depression and anxiety in hospice patients: A pilot study. The Journal of Korean Academy of Nursing, 43(5), 619–628. https://doi.org/10.4040/jkan.2013.43.5.619 ↩
- Hongratanaworakit, T. (2006). Relaxing effect of ylang ylang oil on humans after transdermal absorption. Phytotherapy Research, 20(9), 758–763. https://doi.org/10.1002/ptr.1973 ↩
