Essential oils to relieve stress

These days, we're proud to be busy; always on the go! We underestimate our need to simply sit in silence, reflect, and recover, viewing productivity as the ultimate proof of value. This lifestyle comes at a price. Our bodies are in a perpetual state of minimal stress, unbalancing important hormones like cortisol. Hormonal imbalances disrupt the immune system, sleep quality, productivity, and overall quality of life.
By Health First
3 min read
huiles essentielles pour soulager le stress

The Consequences of a "Hectic" Lifestyle

Nowadays, we pride ourselves on being busy, always on the go! We underestimate our need to simply sit in silence, reflect, and recover, considering productivity as the ultimate proof of value. This lifestyle comes at a cost. Our body is in a perpetual state of minimal stress, unbalancing important hormones like cortisol. Hormonal imbalances disrupt the immune system, sleep quality, productivity, and overall quality of life.

 

Develop Relaxation Rituals

It is important and beneficial to include routines and rituals in our daily lives, particularly the use of relaxing essential oils that allow us to pause and reflect, and also help us transition from frenzy to calm. It's no wonder that essential oils can affect our mood. When these volatile substances are inhaled, they travel to our brain, our primitive limbic system, which is notably responsible for our emotional memories. The limbic system can trigger changes in our autonomic nervous system, which, in turn, affect hormone levels throughout the body. Ah, the power of a scent!

 

Try Essential Oils with Relaxing Notes:

The use of ylang-ylang as a traditional relaxation oil, supported by a human study, has been shown to calm the sympathetic nervous system (responsible for the "fight or flight" response) and can lower heart rate and blood pressure (1). Traditionally, ylang-ylang is also considered an aphrodisiac, in addition to being an essential oil for stress relief. Nobody is in a romantic mood when stressed!

 

Lavender has long been cherished as a kind of "floral lullaby," an essential oil for relieving stress and tension. An 8-week study in 2015 showed improved sleep quality in postpartum mothers using lavender. Lavender is one of the safest essential oils and the only one that can be applied to the skin without dilution (2). A similar relaxing reaction was demonstrated in a randomized clinical trial conducted on women during childbirth using geranium essential oil (3).

 

Neroli essential oil, a citrus variety derived from orange blossoms, is another choice to help you unwind and relax. A randomized controlled trial conducted on menopausal women showed that neroli "improved their quality of life due to menopausal symptoms, increased sexual desire, and reduced blood pressure" (4). Other citrus essential oils known for their relaxing effect include orange, bergamot, and lemon (5-7).

 

Don't forget chamomile, an herb traditionally used to calm teething babies or children with stress-related stomach aches. This herbal tradition has been passed down to essential oils; it can be diffused into the air or diluted and rubbed on the body.

 

Use Essential Oils

You can use essential oils in endless ways; there's something for everyone! If you enjoy a relaxing bath, dilute 10 drops of the essential oil of your choice in a tablespoon of carrier oil (to avoid skin irritation), then pour the mixture into your bath. Magnesium salts are a wonderful addition. You can also add 10 to 20 drops to a diffuser placed near your bed. I love the NOW® "Cheer up Buttercup" blend which contains a citrus blend of bergamot, orange, lime, grapefruit, and lemon oils. You can also create a pleasant spray using the NOW sprayer. Vegetable glycerin is added to help the essential oil mix with water. Below is a spray recipe:

 

Lavender Mist

 

Ingredients:

  • ½ tsp rosehip fruit oil
  • 2 ounces distilled water
  • 22 drops lavender essential oil
  • 1 tsp NOW® vegetable glycerin (Helps increase the solubility of essential oil in water.)

 

Instructions: Combine the essential oil with the other oils, then add water. Shake well and spray lightly around the room.

 

Safety Considerations

Although essential oils have been safely used for centuries, we must exercise common sense. Be mindful of young children and pets who cannot leave an enclosed environment where you are diffusing. Never apply undiluted essential oils to the skin (except lavender). A very safe dilution is 1%, or 6 drops of essential oil per 30 ml of carrier oil. Always follow the instructions on the bottles and/or diffusers.

 

by Dr. Thalia Charney, MA, ND (inactive)

 

References: