Aromatherapy for Anxiety and Stress Relief

Updated April 26, 2025 by Elisa Branda

Have you ever wanted a natural, pleasant and fragrant method to keep anxiety and stress under control? I too, for years, have looked for simple and effective solutions to calm the mind and find serenity. Thearomatherapy to relieve anxiety It is a real panacea for inner balance, based on the use of essential oils and intoxicating scents that act on our emotions in surprising ways.

In this article I want to tell you how aromatherapy works to relieve anxiety and stress, which oils are most suitable, how to integrate them into your daily routine, and above all how to fully enjoy all the benefits that this ancient practice can offer us. I promise you that you don't need to be an expert in holistic disciplines: all you need is a diffuser, a little curiosity and the desire to experiment with aromatherapy to relieve anxiety. Make yourself comfortable, and let's start discovering how aromatherapy to relieve anxiety can transform your well-being!

Origins and principles of aromatherapy

Before we get into the practical details, it's nice to discover that aromatherapy to relieve anxiety has very ancient roots, dating back to the Egyptian, Greek and Roman civilizations, where perfumes and oils extracted from plants and flowers were used for ceremonial, healing and even cosmetic purposes. Over time, this discipline has evolved to become a real branch of phytotherapy, with scientific bases and numerous studies that confirm its effectiveness in various fields, including the management of anxiety and stress with aromatherapy.

How it acts on the nervous system

But how do scents influence our emotional state? The key is the olfactory system. When we inhale a fragrance, the aromatic molecules bind to the olfactory receptors in the nose, sending impulses to the limbic system, the part of the brain that regulates emotions, memory and behavior. That's why some scents can calm us, others stimulate us or even bring back distant memories.

In particular, some essential oils contain active ingredients that, once inhaled, stimulate the production of neurotransmitters such as serotonin and dopamine, also known as "happiness hormones". This neurochemical effect translates into a relaxation general health of the body and mind, helping to reduce symptoms of anxiety and stress.

Best Essential Oils for Anxiety and Stress

If you have ever set foot in a herbalist's shop or a specialty store, you will know that there is a huge assortment of essential oils. Some are more suited to purely energizing purposes, others to fight insomnia. Here is a list of those that, according to my experience and various sources, are particularly effective in relieving anxiety and stress:

Lavender (Lavandula angustifolia)

It is considered the essential oil soothing par excellence. It helps slow the heartbeat, reduces blood pressure and facilitates restful sleep. Its fragrance is sweet and floral, but not invasive. Perfect in case of nervousness or restlessness.

Chamomile (Chamaemelum nobile or Matricaria recutita)

Chamomile has a warm and sweet scent that evokes tranquility. Used in the form of essential oil, it has a relaxing effect on the nervous system, relieving muscular and mental tension. Excellent for those who suffer from irritability or difficulty falling asleep.

Ylang-Ylang (Cananga odorata)

With an exotic and slightly fruity aroma, ylang ylang is known for its properties soothing and antidepressants. It helps stabilize the heart rhythm and calm obsessive thoughts. Recommended if you are looking for a more intense and sensual fragrance.

Bergamot (Citrus bergamia)

Citrus essential oils, such as bergamot, have a power harmonizing on mood. Bergamot, in particular, proves to be a true ally against anxiety, since it regulates the production of cortisol (the stress hormone) and gives a feeling of serenity.

Frankincense (Boswellia carterii)

In Eastern tradition, incense has always been associated with meditation and spiritual connection. It has a resinous and balsamic scent, perfect for calm the mind, reduce the frenzy of thoughts and promote a sense of peaceful introspection.

Sandalwood (Santalum album)

Sandalwood has a woody, sweet aroma, which produces a calming effect. centering. Helps reduce anxiety, promoting inner peace and emotional stability. Great for yoga, meditation or moments of reflection.

Methods of using aromatherapy

Now that you know the main essential oils to fight anxiety and stress, let's see how take advantage of it at its best. Depending on your preferences and environment, you can choose different application modes.

Diffusion in the environment

It is perhaps the most immediate method: all you need is a diffuser of essential oils with ultrasonic or gentle heat. Add a few drops of the chosen oil to the water and let the fragrance spread throughout the room. This creates a relaxing atmosphere, ideal for closing the day or to accompany a meditation session. Remember to use quality oils and not to overdo it: a few drops are enough for a medium-sized room.

Direct inhalation

If you don't have a diffuser, you can put 1-2 drops of essential oil on a handkerchief and to inhale the scent for a few seconds. Or, create a small “tent” with your hands around your nose and breathe deeply. It is a convenient and fast method, ideal if you feel a sudden sense of anxiety and are looking for immediate relief.

Relaxing massages and baths

Another option is to dilute the essential oil in a carrier oil (such as almond, jojoba or coconut oil) and use it to massage your neck, shoulders and back. This way, you get a double effect: inhaling the fragrance and absorbing it into your skin. If you have a bathtub, you can add a few drops (always diluted) to the hot water, for a truly regenerating aromatherapy bath.

Topical use on specific points

There are roll-ons with blends of essential oils specifically designed for theanxiety. Simply pass the roll-on on your wrists, temples or behind your ears and breathe slowly. Effective as an “emergency response” in stressful situations or when you have to face an important commitment.

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Treating Anxiety and Stress with Aromatherapy: An Integrated Approach

Although it is a natural and pleasant method, aromatherapy should not replace any medical treatment for situations of pathological anxiety or severe chronic stress. Rather, it can be integrated into a holistic approach which includes:

• Techniques of conscious breathing (like square breathing or 4-7-8).
• Exercises of Mindfulness or daily meditation.
• Regular physical activity (walking, yoga, swimming, etc.).
• A balanced diet, with fruit, vegetables, little sugar and lots of hydration.
• Sleep at least 7-8 hours, trying to maintain a regular sleep-wake rhythm.

Combine aromatherapy with these habits, and you will see how moments of anxiety or tension can be managed with greater control and serenity.

Table of the main essential oils and properties

I prepared a table which summarizes the essential oils mentioned, with their key characteristics and the most frequent ways of using them:

Example of an anti-stress aromatherapy day

Let's now see a routine example where to incorporate aromatherapy to manage anxiety and stress harmoniously:

• Morning
  • Wake up and, before getting out of bed, gently inhale the aroma of lavender or bergamot (through a handkerchief or roll-on).
  • Take a few deep breaths as you try to focus on your intentions for the day.
• During the day
  • Keep a mini desk diffuser or roll-on with a blend of ylang ylang and lavender on hand.
  • Whenever you feel tension building, take a minute to close your eyes, inhale, and slow your heart rate.
  • If possible, keep your office or room airy and with a light bergamot fragrance (great for lightening the mood).
• Sera
  • Before dinner, take 10 minutes of deep breathing, perhaps near a diffuser with incense or sandalwood, to release accumulated tension.
  • Prepare for the night with a warm bath in which you have diluted a few drops of chamomile and ylang ylang, or massage your shoulders with a lavender-enriched carrier oil.
  • If you have trouble falling asleep, put a drop of lavender or chamomile on the corner of your pillow. The constant scent will lull you to sleep.

Possible risks and precautions

While it is a mostly safe practice, aromatherapy can have some side effects. contraindication if you don't follow some basic rules:

• Topical use: essential oils are very concentrated. They should be always diluted in a carrier oil (jojoba, almond, coconut) before applying to the skin. Applying them pure can cause irritation or allergic reactions.
• Asthma or allergies: Those who suffer from asthma, respiratory problems or allergies to certain plants should carefully test a new oil, possibly with a patch test or by inhaling a small amount.
• Pregnancy and children: Some essential oils are not recommended for pregnant women or children. Always consult a doctor before proceeding.
• Photosensitivity: Oils like bergamot and other citrus oils can make your skin photosensitive. Avoid sun exposure after using them topically.

Aromatherapy and Meditation

One of the combinations that I find most powerful is aromatherapy + meditation. As you prepare for a mindfulness exercise or deep breathing session, diffusing frankincense, sandalwood, or lavender into the room creates a meditative atmosphere. The smell acts as a “sensory anchor,” helping you clear your mind and facilitate concentration. If you practice yoga, you could also choose an oil like ylang ylang or lavender to massage into your temples before you begin, helping to release muscle tension.

Integrate them with holistic disciplines

Aromatherapy goes very well with many other holistic disciplines: reiki, shiatsu, ayurvedic massage, foot reflexology. For example, I found it effective to combine aromatherapy massage on feet and ankles with a reflexology session: the properties of the oils (lavender and chamomile, in my experience) enhanced the relaxing effect of the treatment, making me feel lighter and with a clearer mind.

Where to start

If you are new to this world, you may be wondering how to take the first steps without spending a fortune or risking purchasing low-quality oils. Here is 3 simple steps:

1. Choose 2-3 base essential oils: I recommend lavender, bergamot and ylang ylang, because they cover a good range of relaxing actions.
2. Get a diffuser (or, if you don't have one, a bowl of hot water in which to dissolve a few drops of oil).
3. Experiment: Start with a lavender diffuser in the evening, take note of how you feel. Then try the bergamot + ylang ylang combination in the afternoon, and see if your mood improves. Little by little, you will find your favorite blend.

Tables: Recommended Mixes and Percentages

If you love blends, here's one table with some basic combinations of essential oils for different situations. The percentages refer to the number of drops (out of a total of 100%) in a diffuser that holds, for example, 6-8 drops total.

(The % are indicative. If you use 6 drops total, for example, 50% = 3 drops, 30% = 2 drops, 20% = 1 drop.)

Holistic approach and lifestyle

Don't forget that aromatherapy, while being a valid ally, is not a magic solution to all forms of anxiety and stress. It works best when combined with a healthy lifestyle: a balanced diet, regular exercise, positive social relationships, time dedicated to your interests and, if necessary, psychological support. If you feel that anxiety is becoming disabling, it is important to consult a professional (psychologist or psychiatrist) for a personalized treatment plan.

Conclusions

Aromatherapy to relieve anxiety and stress is a natural, enjoyable and accessible way to take care of your emotional well-being. Through essential oils, we can create a sensory bridge between body and mind, promoting the release of tension and re-establishing a more solid internal balance. Whether you choose to diffuse lavender in the bedroom, inhale chamomile on a break from work or massage ylang ylang on your temples, know that you are giving yourself a moment of deep relaxation and connection with yourself.

And you, have you already tried aromatherapy against anxiety and stress? Tell me about your experience in the comments, or write to me which essential oils you are most curious about. If you have any doubts, personal recipes or secret blends to share, I can't wait to read them. Together, we can create a more serene and conscious community, one breath at a time!

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