Reducing Stress And Anxiety Using Essential Oils
A recently published study by Italian researchers concluded with the recommendation of bergamot essential oil being used for its anti-stress, anti-depressant properties as a “complementary” therapy. This is really wonderful news, as “complementary” implies its use potentially right alongside conventional or “Western” medicine practices. While conventional medicine has been somewhat accepting the physiological applications of essential oils (for treatment of MRSA bacterial infections, for example), the suggestion of aroma-therapeutic applications are often still met with a smirk.
Three essential oils stand out among the approximately 100 varieties in use today in popular aromatherapy. These are: lavender, the great soothing and healing oil which began the modern aromatherapy revolution; sandalwood, an aromatic with a history of over 1000 years; and bergamot, the flavoring added to Earl Grey tea, and aromatherapy’s number-one anti-depressant oil. The wonderful thing about having three “proven” anti-stress oils is that it’s likely one of them will work for you. Not everyone loves the brilliant floral aroma of lavender, but almost everyone will appreciate at least one of these important oils.
Lavender is the most widely used essential oil for a great variety of therapeutic applications. It is a “soothing” oil in all aspects, both for the skin and the mind. Lavender has been shown to actually lessen sensitization of our skin, and of the three oils here is the only one that can be described as a sedative. While it’s not been reported that individuals inhaling lavender report feeling sedated or groggy in any way, lavender can slow response time (while bergamot, for example, is likely to speed it). Lavender is used for calming children, reducing general anxiety, and is the first choice for improving sleep.
Lavender has succeeded producing these effects when either inhaled or ingested. It’s interesting that studies involving its topical application have been inconclusive, but they’ve also had very small numbers of participants and very subjective evaluation criteria. Consider that researchers in Vienna, Austria recently published research that a slow-release pill of eighty milligrams (about two drops) of lavender essential oil, ingested daily for 10 weeks, had anti-stress results comparable to a well-known benzodiazepine drug “control”. And that controlled studies involving inhalation repeatedly have shown overall sedative effects. Anecdotally, many users have found it significantly improves their ability to get a good night’s sleep, when used either topically (a fer drops massaged into the feet is common) or aromatically. It’s more than likely lavender — if it is going to work for you — will work for you topically if that is your preferred route of administration.
Sandalwood’s “active” ingredient are the “santalols”, unique to this oil. It’s anti-stress effect can more precisely be called “centering” rather than sedating. Its physiological activity is a less defined than lavender’s — the oil is thought to interact with the pineal gland. Sandalwood’s use can support improved sleep/wake cycles, so that rest is more restful. This effect occurred with the test subjects inhaling the aroma, but was determined to be a result of the oil in the bloodstream, not through smelling of the aroma. This implies the oil will have the same result if topically applied.
As you can imagine, the bright sweet-tart smells of citrus fruit can be a nice pick-me-up, and bergamot perfectly fits the bill. It is the first choice anti-depressant aromatic, and acts as an anti-stress agent by bringing about a positive state of mind, rather than via sedation or lessening of mental chatter. Its use via inhalation is the preferred method. Regular exposure to bergamot’s aroma had test subjects report statistically better “mood reports” than test controls. Other researchers have noted bergamot’s ability to lessen perceived pain, and to actually alter the process by which our brains respond to stress. We just don’t find the same stressors as aggravating when inhaling bergamot.
The question is frequently asked by beginning aromatherapy practitioners: “what oil should I use for depression or anxiety”? These oils are the place to start. One needs to be willing to experiment to see what works best for them. Get a sample of each of these oils and see how you respond to their scents — you have to like the aroma for you to use an oil consistently for anxiety reduction and stress relief. Lavender has been noted to be more appreciated by women, and sandalwood is considered a somewhat more “masculine” aroma — yet certainly this shouldn’t prevent either gender from trying both oils.
The general methods for each of these oils: lavender — inhalation, topical, ingestion; sandalwood — inhalation, topical; bergamot — inhalation. Your actual method of use should also be experimented with. All of these can used in simple diffusers (sandalwood alone may or may not be too thick for some cold-air nebulizing diffusers). The can all be topically applied as a natural perfume, or massaged into the feet (a highly receptive area for essential oils). Care must be taken with bergamot only, as it can be a mild skin irritant for some, and will cause the skin where applied to be hyper-sensitive to sunlight. If you choose to ingest a couple drops of lavender per day, be aware that this isn’t recommended for all oils, that the quantity should remain low, and the effects may take some time to experience.
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