Life can present us with stressful situations, and it is important to take a minute to stop, breathe, and relax. This do-it-yourself Essential Oil Recipe for Stress and Anxiety Inhaler uses some of our favorite calming oils. It is perfect to help calm you during those stressful moments, in the midst of a panic attack, or when stress levels overwhelm you.
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Understanding Oils for Anxiety & Stress
Essential oils have gained popularity for their various therapeutic benefits, and one area where they have proven particularly effective is anxiety disorder management.
Anxiety is a common mental health condition that affects countless individuals worldwide. It is characterized by constant worry, restlessness, and difficulty in calming the mind. While there are several treatment options available for anxiety, many people are turning to natural remedies like essential oils to find relief.
Aromatherapy, the practice of using essential oils to promote physical and psychological well-being, is a popular method for managing anxiety. The inhalation of certain essential oils can profoundly impact our moods and emotions. When inhaled, these oils interact with the limbic system, the part of the brain responsible for emotions, memory, and feelings of relaxation. This interaction triggers the release of chemicals like serotonin and dopamine, which induce a sense of calm and reduction in stress.
The benefits of aromatherapy extend beyond just relaxation and stress reduction. It has been found to improve sleep quality, enhance mood, and boost overall emotional well-being. Additionally, some essential oils possess soothing properties that can alleviate physical symptoms associated with anxiety, such as headaches and muscle tension.
This is why we believe aromatherapy offers a natural and effective method for managing anxiety. By harnessing the power of scents, these therapeutic oils can promote relaxation, reduce stress, and improve emotional well-being, allowing you to experience the abundant life.
Common Symptoms of Stress and Anxiety
While the symptoms of anxiety and the effects of stress can vary from person to person, these are some of the most typically experienced symptoms:
- Racing Thoughts & Concentration Issues: When you’re stuck in a stress response, your mind can feel like it’s constantly racing, making it difficult to focus or relax. This can also cause you to feel overwhelmed by even the simplest tasks or responsibilities. It can also become challenging to concentrate on tasks or remember information.
- Restlessness & Irritability: Many individuals with anxiety experience a sense of restlessness or an inability to sit still. Heightened irritability, making it difficult to handle everyday interactions and situations.
- Muscle tension: Anxiety can cause tight, aching muscles, leading to stiffness, headaches, and even pain. A relaxing essential oil bath can help you ease these aches and pains.
- Insomnia & Fatigue: Difficulty falling asleep or staying asleep is a common symptom of both stress and anxiety. Feeling exhausted, even after a full night’s sleep, is not unheard of. Essential oils for sleep can help you rest more fully.
- Changes in appetite: Some individuals may experience changes in appetite, either eating more or less than usual.
- Physical stress symptoms: Stress and anxiety can manifest in physical health changes such as headaches, rapid heartbeat, shortness of breath, trembling, sweating, and gastrointestinal issues like nausea or stomach pain. Even changes in blood pressure are often seen.
Why Use Essential Oils for Stress and Anxiety Relief?
Essential oils have been used for centuries as natural remedies for various ailments, including stress and anxiety. These oils are derived from plants and contain powerful aromatic compounds that can help calm the mind, relax the body, and promote feelings of well-being. Here are some of the reasons why essential oils are a popular choice for stress and anxiety relief:
- Natural and holistic approach: Essential oils provide a natural and holistic approach to managing stress and anxiety. Unlike prescription medications, which can often come with unwanted side effects, they are derived from plants and are generally considered safe when used properly (i.e.diluting with a carrier oil for topical applications, using in an aromatherapy diffuser or personal inhaler, etc.).
- Aromatherapy benefits: Essential oils are most commonly used in aromatherapy, a form of alternative medicine that utilizes the scent of the oils to promote healing and relaxation. When inhaled, the aroma can stimulate the brain and trigger the release of certain chemicals that help induce a sense of tranquility and calmness.
- Easy to use: Using a calming blend of essential oils for stress and anxiety relief is incredibly easy. You can simply add a few drops of your preferred oil to an essential oil diffuser or inhaler and let the scent fill the room. Alternatively, you can dilute the oil with a carrier oil and apply topicals when you feel anxiety symptoms sneaking up on you!
Best Essential Oils for Anxiety and Stress
It’s hard to pinpoint one simple cure as the root causes can be so multi-faceted. But essential oils can be an ace in your pocket when it comes to relieving anxiety symptoms. Most have probably thought of lavender oil as a good choice to encourage relaxation, but there are several other oils to consider. You’ll want to experiment with many of these to see which ones work well for you.
Bergamot – A citrusy choice with a unique floral scent, bergamot is known for its ability to soothe anxiety and promote relaxation. This oil can help alleviate stress-related symptoms like insomnia, irritability, and restlessness. Bergamot essential oil is also believed to have mood-enhancing properties, making it a popular choice for those seeking emotional balance and overall well-being.
Clary Sage – Helpful for stress relief and sleep difficulties, especially where hormones are involved. Research has shown that Clary Sage essential oil can help regulate cortisol levels in the body, which is the hormone responsible for stress. By balancing cortisol, Clary Sage can help reduce feelings of tension and promote a sense of calmness.
Geranium – A sweet floral fragrance, geranium is a pleasant oil that tends to have anti-anxiety effects without sleepiness. Eliminating feelings of anxiety is just a bonus to using such a lovely oil. Its anxiolytic (anti-anxiety) actions are demonstrated well in the 2015 study published in the Journal of Caring Sciences, analyzing geranium used in childbirth and labor.
Frankincense – Long revered for its spiritual and healing properties, frankincense essential oil is a powerful ally in managing stress and anxiety. Its woody and earthy aroma has a grounding effect on the mind, helping to calm racing thoughts and promote a sense of inner peace. Frankincense oil is also known for its ability to deepen breathing and slow down the heart rate, creating a relaxation response in the body.
Lavender – One of the most popular and well-known oils for stress and anxiety, lavender is one to turn to if your sleep is disturbed. Lavender essential oil contains properties that can help calm the mind and promote relaxation. Its soothing aroma has been shown to reduce anxiety levels and improve sleep quality. Inhaling lavender oil can reduce cortisol levels, the stress hormone released during extreme anxiety.
Roman Chamomile – One of the top choices for calming the nervous system, this is an excellent choice for relieving anxiety or panicky feelings. Add it to your essential oil diffuser at night for sweeter sleep! Note – use caution if you have ragweed allergies.
Rose – Proven effective against postpartum depression, rose has a myriad of balancing effects to help restore harmony to your mind, body, and spirit. It’s a key oil in our Heavenly Scent Room Spray recipe for a good reason! Rose is also lovely for adding to topical applications.
Sweet Marjoram – Historically called “the joy of the mountains,” marjoram was used as a pain reliever. If your stress stems from physical aches, this is perfect to use in a blend. Sweet Marjoram is known for its calming properties and can help alleviate stress and anxiety. Its soothing scent can promote relaxation and help induce a good night’s sleep, making it a great addition to your soothing blend.
Ylang Ylang – The queen of oils, ylang ylang essential oil has a calming effect, even helping to decrease a rapid heart rate if anxiety is overwhelming you. In fact, it’s one of our top essential oils for blood pressure relief, so you know it works well!
Vanilla – Vanilla has a comforting and uplifting fragrance that can help to relieve feelings of stress and anxiety. Its warm, sweet fragrance promotes a sense of relaxation and can help to calm the mind. It’s a top pick for Mama Z when it comes to oils for anxiety.
Vetiver – Vetiver is a powerful essential oil that is widely known for its calming and grounding properties. Its deep, smokey fragrance has a unique complexity that can help ease anxiety and promote relaxation. We’ve used it for ADHD, anxiety levels, and more. Try adding it to your favorite blends for stress relief.
Learn more about why you should avoid prescription medications if possible and how how to use essential oils for anxiety here!
Personal Diffuser for Anxiety-Relief-On-the-Go Inhalers
Essential oils have long been proven to aid in relieving anxiety, supporting healthy stress management, and managing emotional discomfort. These essential oils for stress and anxiety can be used in several different blends, depending on your needs. See our recommended blends and recipe below.
When purchasing supplies for your essential oils for stress and anxiety personal inhaler, remember to buy certified organic cotton pads. Cotton is considered a dirty crop, being sprayed with pesticides. You want to make sure you only use organic and clean cotton in your inhaler to avoid toxins. You should be able to purchase these at a local health food store and cut them to fit the tube that you’re using.
Learn more about why you should avoid prescription medications if possible and how to use essential oils as a natural alternative for managing stress and anxiety.
- Aromatherapy Inhaler
- 20 drops essential oils
- Supplies:
- Glass bowl or jar
- Inhaler
- Mix your essential oil blend in a glass bowl or jar.
- Cut down your organic cotton pad to the desired size to fit inside your inhaler tube.
- Place the cotton pad in your glass bowl to absorb your essential oils.
- Use tweezers to remove the cotton pad and insert it into your inhaler tube.
- Place the top section onto the inhaler tube.
- Use during a panic attack, stressful moments, or when anxiety settles in.
Geranium, Sweet Marjoram, Patchouli, Sweet Orange
Lavender & Vanilla Absolute
Lavender, Clary Sage, Ylang Ylang, Vanilla
Patchouli & Cedarwood
Roman Chamomile, Rose, Palmarosa
Vetiver & Roman Chamomile
Ylang Ylang, Bergamot, Lavender, Sweet Marjoram, Roman Chamomile, Valerian
ADDITIONAL USES
If you find that a particular blend works, try using it in your laundry so you can wrap yourself in anxiety relief throughout the day, or try adding your favorite blend to Wool Dryer Balls during the air dry cycle when you do your laundry.
Another nice option is to create a 4-ounce spray bottle for a room spritz by adding the essential oils to the bottle and topping it off with 190-proof alcohol OR the highest proof alcohol you can find.
