Aromatherapy for stress and anxiety: Your ultimate guide to bliss in a bottle

Time for some honest talk: This has not been a good year for me. On any front. Health. Finances. Work. Home. Name it, and I can tell you a million ways it’s gone to hell. 

The result? Persistent stress and anxiety. At times, it gets so bad that I can’t breathe, and my chest feels like it’s exploding. 

And I am sticking with it all: Therapy, medicines (under professional advice), journalling, long walks in nature, uncluttering my spaces and my life… even spots of retail therapy which make me feel good in the moment and then even more shitty about my finances. (Pardon the language—remember, we are being honest?)

While handling stress and anxiety is a sum of a million moving parts, I started seeing a pattern: I feel more relaxed in spaces that have certain aromas to them. 

Like the fragrance of lavender and sandalwood, which provides the perfect background in my therapist’s office. 

Or the smell of jasmine, which permeates one specific garden near my house.

Or the gentle aroma of lemongrass in my favorite spa. 

Which led me down the rabbit hole of studying scents—or, as it is known, the science of aromatherapy. 

And if I am sitting here able to write this blog post instead of my regular morning spin down the panic rabbit hole, it’s because of the vetiver and sweet orange oil blend (aromatherapy blends are super easy to make!) wafting away on my side table.

Yes, I am proof of what science has been saying for decades: In today’s whirlwind world of endless to-do lists and relentless pings from our phones, aromatherapy can help you reclaim your peace. 

With a few drops of essential oils and some know-how, you can transform your home into a zen oasis and your mood into a cloud of calm.

So, let’s go there because if it worked for me and the friends who followed suit, it’s definitely worth a try? Time then to dive into the world of aromatherapy for stress and anxiety—your new best friend for managing life’s chaos.

What is Aromatherapy?

The term “aromatherapy” was coined in 1937 by French chemist René-Maurice Gattefossé. He discovered lavender oil’s healing properties after accidentally burning his hand in a lab accident. 

It refers to the practice of using essential oils (highly concentrated plant extracts) to enhance your physical and emotional well-being. 

These oils have been used for centuries to soothe the mind, relax the body, and even boost the immune system. And science concurs, whether it’s studies from the National Institute of Health, John Hopkins Medicine, or Harvard, and more!

Thus proved: When it comes to stress and anxiety, certain scents work wonders to melt tension away and help you feel like your best self.

How Does Aromatherapy Work for Stress and Anxiety?

Aromatherapy works its magic by engaging your sense of smell, which is more powerful than you might realize. When you inhale the aroma of essential oils, tiny scent molecules travel through your nose to the olfactory receptors, which are directly connected to the brain’s limbic system.

The limbic system is like your brain’s emotional control center—it regulates emotions, mood, memory, and even stress responses. Essential oils can influence this system, triggering the release of feel-good neurotransmitters like serotonin and dopamine while lowering stress hormones like cortisol.

For example, lavender’s soothing aroma can send a calming signal to your brain, helping to slow down a racing mind. 

Bergamot, with its cheerful citrus scent, can boost your mood and ease nervous tension. It’s a natural way to interrupt your stress response and encourage relaxation without needing to reach for medication or other quick fixes.

What’s even more fascinating is that scent has a powerful connection to memory. Think about how the smell of cookies baking can transport you to your grandma’s kitchen or how the scent of the ocean reminds you of a calming beach vacation.

Aromatherapy taps into this ability, using specific scents to create new, positive emotional associations and reduce feelings of stress or anxiety over time.

But aromatherapy isn’t just about inhaling oils. When applied topically (always diluted with a carrier oil), essential oils can also interact with your skin and muscles, offering additional therapeutic benefits.

For example, a lavender-infused massage oil can relax tense muscles while calming your mind through the dual power of touch and aroma.

In short, aromatherapy creates a holistic experience that soothes both your body and mind. Whether you’re inhaling an uplifting blend during a stressful meeting or applying a relaxing oil before bed, you’re engaging your senses to create a full-body stress relief system.

Let’s not forget the ritual aspect! Incorporating aromatherapy for stress and anxiety into your routine—lighting a diffuser, adding oils to a bath, or even using an essential oil roller—can provide a moment of mindfulness.

These simple acts become tiny self-care rituals, encouraging you to slow down, breathe deeply, and focus on the present moment. And that alone can make a big difference in managing stress and anxiety.

So, whether you’re battling a tough day or just need a little zen in your life, aromatherapy has your back (and your nose!).

Best Essential Oils for Stress and Anxiety

When it comes to stress and anxiety, not all essential oils are created equal. Some are true superstars, known for their calming, uplifting, or grounding effects. 

Here’s a closer look at the top essential oils to keep stress at bay and bring serenity back into your life.

1. Lavender

Why it works: One of the top options in aromatherapy for stress and anxiety, lavender is the reigning queen of relaxation. Its floral, herbaceous aroma is celebrated for reducing anxiety, promoting better sleep, and easing muscle tension. Research even shows that inhaling lavender oil can lower cortisol levels (the stress hormone) and improve overall mood.

How to use it:

• Add a few drops to essential oil diffusers for a calming effect.
• Mix with a carrier oil and massage onto pulse points (like neck or wrists) before bed.
• Spray a lavender-infused mist on your pillow for restful sleep.

2. Bergamot

Why it works: This citrus oil is like a burst of sunshine in a bottle. Bergamot’s fresh, tangy scent is known for its ability to lift the spirit while calming the nerves. Clinical trials have shown that it can reduce feelings of anxiety and improve overall well-being when diffused or inhaled.

How to use it:

• Diffuse it during stressful workdays to stay upbeat.
• Add a drop to a handkerchief and inhale deeply when you feel overwhelmed.
• Blend with lavender or frankincense for a soothing yet energizing aroma.

3. Frankincense

Why it works: Often associated with meditation and mindfulness practices, frankincense is deeply grounding. Its woody, slightly spicy aroma helps create a sense of calm and focus, making it a go-to for those moments when stress levels and anxiety feel overwhelming.

How to use it:

• Diffuse it during yoga or meditation to enhance focus.
• Mix with carrier oil and apply to your temples during deep breathing exercises.
• Add to bathwater for a calming aroma.

4. Roman Chamomile

Why it works: You may know chamomile from your favorite bedtime tea, but Roman chamomile oil takes relaxation to the next level. Its sweet, apple-like scent helps ease anxiety and tension while promoting a sense of comfort and calm.

How to use it:

• Add a few drops to bath water for instant relaxation.
• Blend with lavender in a diffuser for a stress-relief powerhouse.
• Add a few drops to a carrier oil and do an aromatherapy massage for a relaxing effect that releases physical tension and emotional stress.

5. Ylang Ylang

Why it works: This exotic, floral-scented oil not only helps lower blood pressure but also reduces stress and promotes feelings of joy. Ylang-ylang is popular for its holistic approach to calming frayed nerves and bringing on a sense of blissful relaxation.

How to use it:

• Diffuse it during your evening wind-down routine.
• Mix with bergamot and a carrier oil for a mood-lifting roller blend.
• Use it in a calming bath soak with Epsom salts.

6. Clary Sage

Why it works: Clary sage has a slightly earthy, floral aroma that’s known to reduce stress, improve sleep, and even balance hormones—a bonus for anyone dealing with anxiety caused by hormonal fluctuations.

How to use it:

• Diffuse it before bedtime for deeper sleep.
• Blend with lavender and massage onto your shoulders for stress relief.
• Add a few drops of essential oil to a room spray for a calming atmosphere.

7. Vetiver

Why it works: Vetiver’s deep, earthy scent is incredibly grounding, making it a favorite for tackling anxiety and stress. It’s often called the “oil of tranquility” for its ability to promote deep relaxation and emotional balance.

How to use it:

• Diffuse it during reading, meditating, or journaling.
• Combine with lavender and apply to the soles of your feet before bed.
• Use it in a massage blend for ultimate relaxation.

8. Sweet Orange

Why it works: Sweet orange’s bright, cheerful scent is like a hug for your senses. It’s a mood booster that can help ease stress and provide anxiety relief while promoting an overall sense of happiness. This makes it one of the top contenders in aromatherapy for stress and anxiety!

How to use it:

• Diffuse it in the morning to start your day on a positive note.
• Blend with cinnamon or clove for a cozy, comforting scent.
• Add to your cleaning products for a fresh-smelling home and stress-free environment.

9. Cedarwood

Why it works: Cedarwood has a warm, woodsy scent that’s both grounding and calming. It’s an excellent option for reducing tension and promoting restful sleep.

How to use it:

• Diffuse it in your bedroom for a cozy, peaceful ambiance.
• Blend with frankincense for a grounding meditation oil.
• Use it in a nighttime body lotion to ease stress before bed.

10. Sandalwood

Why it works: Sandalwood’s rich, woody aroma is famous for its calming properties. It’s a favorite in spiritual practices and can help you find balance and tranquility when life feels overwhelming.

How to use it:

• Add a drop to your wrist or neck as a personal calming scent.
• Diffuse during meditation to deepen relaxation.
• Blend with bergamot for an uplifting yet grounding aroma.

11. Jasmine

Why it works: Jasmine’s sweet, floral aroma is a natural mood enhancer. Recent studies have shown its ability to calm the mind, reduce anxiety, and even alleviate mild depression. Jasmine oil is unique because it doesn’t induce drowsiness like some other essential oils—it promotes a sense of relaxed alertness.

How to use it:

• Diffuse it in your workspace to stay calm and focused.
• Add a drop to your wrist or neck as a natural, calming perfume.
• Mix with a carrier oil and massage onto your chest for emotional balance.

12. Rose

Why it works: Rose oil, with its rich and floral scent, is known for promoting emotional balance and reducing stress. It is particularly beneficial for alleviating anxiety, sadness, and feelings of grief. Rose oil also encourages self-love and compassion, making it a great choice for the nervous system on stressful days.

How to use it:

• Diffuse it during a relaxing bath or meditation session.
• Add a few drops to a facial oil or moisturizer for a luxurious, calming experience.
• Blend with chamomile or frankincense for a deeply soothing aroma.

The Ultimate Relaxation Blend

This is the actual essential oil blend from my therapist’s offices, which has been tried and tested for years now. It combines floral, citrus, and grounding notes to help you unwind, making it the perfect addition to your aromatherapy for stress and anxiety kit:

• 3 drops lavender essential oil: The ultimate stress-buster, lavender soothes the mind and body.
• 2 drops bergamot essential oil: Bright and citrusy, bergamot lifts your mood while easing tension.
• 2 drops frankincense essential oil: Grounding and calming, frankincense helps bring inner peace.

Add this to your diffuser, a warm bath, or your roller blend for instant tranquility.

PS: Always perform a patch test for an allergic reaction before using a new essential oil on your skin. Dilute a small amount in a carrier oil (like sweet almond oil or coconut oil), apply to your inner forearm, and wait 24 hours. If irritation occurs, discontinue use. Essential oils should always be diluted and used with care.

Have you ever tried aromatherapy for stress and anxiety? What are your coping techniques? We could all use the knowledge!