Aromatherapy Can Help Reduce Anxiety

By Dr. Mercola
Aromatherapy is the use of essential oils to support physical health and well-being. Essential oils
carry biologically active volatile compounds of flowers and plants in a highly concentrated form.
They are, in many ways, the essence of the plant and can provide therapeutic benefits in very
small amounts.
The particles in essential oils, which come from flowers, twigs, leaves, or bark, can be inhaled,
prompting various beneficial effects. As noted by the National Association for Holistic
Aromatherapy (NAHA):1
"It [Aromatherapy] seeks to unify physiological, psychological and spiritual processes to
enhance an individual's innate healing process."
There are about as many uses for aromatherapy as there are essential oils, but one of the most
exciting areas of research is for anxiety, with research showing essential oils may help relieve
symptoms without the side effects of anxiety drugs.

Aromatherapy May Help Lessen Anxiety Naturally

For an estimated 40 million US adults, feelings of anxiety may occur even when there's no real
threat, causing unnecessary stress and emotional pain.
Unfortunately, most people who suffer with anxiety either do nothing or resort to pharmaceutical
drugs many of which are ineffective and capable of destroying your health and sanity further.
Commonly prescribed drugs include benzodiazepine drugs like Ativan, Xanax, and Valium.
Many of these anti-anxiety drugs exert a calming effect by boosting the action of a
neurotransmitter called gamma-aminobutyric acid (GABA) in the same way as opioids (heroin)
and cannabinoids (cannabis) do.
This in turn activates the gratification hormone, dopamine, in your brain. Since the identical
brain "reward pathways" are used by both types of drugs, they can be equally addictive and also
may cause side effects like memory loss, hip fractures, impaired thinking, and dizziness.
Ironically, the symptoms of withdrawal from many of these anxiety medications include extreme
states of anxiety some of which are far worse than the original symptoms that justified
treatment in the first place. Clearly a safe, natural alternative for treating anxiety is needed, and
aromatherapy may be one such option worth trying. Research shows:

A systematic review of 16 randomized controlled trials examining the anxiolytic

(anxiety-inhibiting) effects of aromatherapy among people with anxiety

symptoms showed that most of the studies indicated positive effects to quell
anxiety (and no adverse events were reported).2
People exposed to bergamot essential oil aromatherapy prior to surgery had a
greater reduction in pre-operative anxiety than those in control groups.3
Sweet orange oil has been found to have anxiety-inhibiting effects in humans,
supporting its common use as a tranquilizer by aromatherapists.4
Ambient odors of orange and lavender reduced anxiety and improved mood in
patients waiting for dental treatment.5
Compared to the controls, women who were exposed to orange odor in a dental
office had a lower level of anxiety, a more positive mood, and a higher level of
calmness. Researchers concluded, "exposure to ambient odor of orange has a
relaxant effect."6

Which Essential Oils Work Best for Anxiety? (And How to

Use Them)
If you're interested in trying out this natural form of anxiety relief, any of the following essential
oils would be a good starting point. These are all popular anxiety-inhibiting oils:7

Lavender (Lavandula
angustifolia)8

Rose (Rosa damascena)

Orange (Citrus sinensis)

Bergamot (Citrus aurantium)

Lemon (Citrus limon)9

Sandalwood (Santalum
album)

Clary sage (Salvia sclarea)

Roman chamomile
(Anthemis nobilis)

Rose-scented geranium
(Pelargonium spp.)

There are a number of ways to use aromatherapy. If you have a serious condition, you may want
to contact an experienced aromatherapist who can help guide you. Certain essential oils can
cause photosensitization (making your skin more sensitive to the sun) or allergic reaction and
others should not be used on pregnant women, so it's important to be familiar with an essential
oil before using it. That said, you can try to use essential oils at home via the following
methods:10

Indirect inhalation of essential oils using a room diffuser or placing drops nearby
Direct inhalation of essential oils using an individual inhaler with drops floated on
top of hot water (this is popular for treating sinus headaches)
Aromatherapy massage, in which essential oils are diluted in a carrier oil and
massaged into your skin

Applying essential oils to your skin by combining them with lotion, bath salts, or
dressings

Anxiety, of course, is only one use for aromatherapy. Other potential uses include:

Green apple scent for migraines: One study found that the scent significantly
relieved migraine pain. This may also work with other scents that you enjoy, so
consulting with an aromatherapist might be beneficial.
Peppermint for memory: The aroma of peppermint has been shown to enhance
memory and increase alertness.
Nausea and vomiting: A blend of peppermint, ginger, spearmint, and lavender
essential oils has been found to help relieve post-operative nausea.11
Lavender for pain relief: Lavender aromatherapy has been shown to lessen pain
following needle insertion.12

Additional Natural Treatments for Anxiety

Energy psychology techniques, such as the Emotional Freedom Technique (EFT), can be very
effective by helping you to actually reprogram your body's reactions to the unavoidable stressors
of everyday life. This includes both real and imagined stressors, which can be significant sources
of anxiety. EFT is akin to acupuncture, which is based on the concept that a vital energy flows
through your body along invisible pathways known as meridians. EFT stimulates different
energy meridian points in your body by tapping them with your fingertips, while simultaneously
using custom-made verbal affirmations. Although not necessary, you can even use EFT along
with aromatherapy if you like.
This can be done by yourself or under the supervision of a qualified therapist, either in person or
via online video services, like Skype, FaceTime, or Google Hangouts. In the following video,
EFT therapist Julie Schiffman discusses EFT for stress and anxiety relief. Please keep in mind
that while anyone can learn to do EFT at home, self-treatment for serious issues like persistent
anxiety is dangerous and NOT recommended.
It is dangerous because it will allow you to falsely conclude that EFT does not work when
nothing could be further from the truth. For serious or complex issues, you need someone to
guide you through the process, as it typically takes years of training to develop the skill to tap on
and relieve deep-seated, significant issues.
Your Diet
If you suffer from anxiety, it would be wise to look into nourishing your gut flora, and the best
way to do this is to regularly consume traditionally fermented foods, which are naturally rich in
beneficial bacteria. Pasteurized versions will NOT have the same benefits, as the pasteurization
process destroys many, if not all, of the naturally occurring probiotics. So you will need to seek
out traditionally fermented, unpasteurized foods like fermented vegetables, or make them
yourself. Additionally, your diet should include a high-quality source of animal-based omega-3
fats, like krill oil. The omega-3 fats EPA and DHA play an important role in your emotional

well-being, and research has shown a dramatic 20 percent reduction in anxiety among med
students taking omega-3s.13
Exercise
In addition to the creation of new neurons, including those that release the calming
neurotransmitter GABA, exercise boosts levels of potent brain chemicals like serotonin,
dopamine, and norepinephrine, which may help buffer some of the effects of stress. Many avid
exercisers also feel a sense of euphoria after a workout, sometimes known as the "runner's high."
It can be quite addictive, in a good way, once you experience just how good it feels to get your
heart rate up and your body moving.
If you struggle with anxiety, you really can't go wrong with starting a comprehensive exercise
program virtually any physical activity is likely to have positive effects, especially if it's
challenging enough. That said, Duke University researchers recently published a review of more
than 100 studies that found yoga appears to be particularly beneficial for mental health,14
although I also recommend high-intensity interval training like Peak Fitness and resistance
training, in addition to flexibility and core-building exercises like yoga or Foundation Training.