How Aromatherapy Can Help Relieve Stress

For many people, aromatherapy isn’t just a new fragrance or pretty perfume; it can also be an effective tool for reducing stress. It’s a holistic practice that involves using therapeutic, essential oil-based scents to calm the mind and body, which can help manage symptoms of conditions such as depression or chronic pain.

Depending on the essential oils used, aromatherapy can promote relaxation, improve mood, boost immunity and ease muscle tension, among other benefits. It can also help to soothe anxiety and depression, especially if combined with other stress-relieving practices such as exercise, meditation and deep breathing.

Aromatherapy is a relatively simple, inexpensive and natural way to relieve stress. But it’s important to make sure you’re using real, authentic essential oils (not fragrances or perfumes) and that you’re doing it correctly. “The market for essential oils isn’t very regulated and there are plenty of fakes out there,” Dr. Fitzgerald says, adding that the best approach is to find an aromatherapist or a health food store that carries high-quality, pure oils.

One of the most widely known and well-studied essential oils for aromatherapy is lavender, which has been shown to help reduce stress levels and promote sleepiness. It’s thought to work by stimulating the production of serotonin, a neurotransmitter that contributes to feelings of wellbeing.

Researchers found that inhaling the scent of lavender can also lower cortisol levels, which are linked to increased stress and depression. Another essential oil to consider for stress is chamomile, which has been found to increase the production of serotonin and decrease blood pressure.

Some research has also found that the scent of citrus oils, such as lemon and grapefruit, may help alleviate stress by promoting the release of hormones associated with pleasure and motivation. However, researchers haven’t found consistent results when it comes to citrus aromatherapy and stress.

Aromatherapy can be done in a number of ways, including by placing the oils in an oil diffuser and inhaling them, or by applying them to your body directly with a carrier oil, such as coconut or jojoba. You can also try spritzing your favorite essential oil onto a wrist band or dabbing it on pulse points.

It’s important to note that essential oils aren’t regulated by the FDA, so it’s important to work with an aromatherapist or doctor to make sure you’re using them safely. They should never be ingested (unless under the supervision of a doctor), and should always be mixed with a carrier oil or used sparingly since they can be toxic if taken in large quantities.

If you decide to try aromatherapy for stress, it’s best to stick with the classics — like lavender and chamomile. But be wary of experimenting with other essential oils, as not all have been studied or proven safe and effective for treating specific ailments. For example, lavender has been shown to promote salivary secretion of s-IgA, but other oils may not do so. It’s also worth noting that some essential oils have been shown to cause irritation to the skin if they come into direct contact with it, so be careful when trying out different scents.