Here are nine popular scents, with tips on how to use them. In a study published in International Journal of Nursing Practice, aromatherapy using a 3% lavender oil spray on clothing was found to be effective in reducing work-related stress for three to four days. Lavender oil can be found in a variety of aromatherapy products, including bath salts and massage oil. Another way to take advantage of the soothing scent of lavender: sipping lavender-infused herbal tea, which is sold in many natural-foods stores. While research on the effects of bergamot essential oil is fairly limited, some studies show that the oil may help reduce stress and promote relaxation. Bergamot essential oil may also improve negative emotions and fatigue and lower saliva cortisol levels (a hormone often called the body’s “stress hormone”), according to a 2015 study. When using bergamot essential oil for stress relief, the oil should be combined with a carrier oil (such as jojoba, sweet almond, or avocado) before being applied sparingly to the skin or added to a bath. Bergamot can be irritating to the skin and cause dermatitis in some people. It can also make the skin more sensitive to sun exposure that can variably lead to redness, burn, blisters or skin darkening. You can also inhale the soothing scent by sprinkling a drop or two of the oil onto a cloth or tissue or using an aromatherapy diffuser. Although there’s limited research on the effectiveness of lemongrass essential oil, a study published in the Journal of Alternative and Complementary Medicine in 2015 found that participants exposed to lemongrass essential oil had an immediate reduction in anxiety and tension and recovered quickly from an anxiety-inducing situation compared to those who inhaled a control aroma (tea tree oil) or a placebo. Research on the effects of neroli (citrus aurantium L.) essential oil is fairly limited. In a study published in Hepato-gastroenterology, for instance, participants inhaled either neroli oil or a control (sunflower oil) before undergoing a colonoscopy. Those who had inhaled neroli oil had lower systolic blood pressure (the top number in a blood pressure reading), however, there was no change in anxiety or pain. Inhalation of neroli is used as a sedative in some health centers outside the United States. A 2014 study showed improvement in menopausal symptoms in menopausal women and a decrease in PMS symptoms in university subjects with inhalation of neroli. A 2005 study using olfactory stimuli with lemon found that it improved concentration, mood, and memory in fourth-grade pupils. In the UK, personal aromatherapy inhaler devices have been used in a cancer center to promote relaxation and relieve nausea, with lemon essential oil being one of the most commonly used scents. Ten minutes of yuzu scent inhalation was found to decrease salivary chromogranin A (an indicator of stress and sympathetic nervous system activity) and negative emotional stress, according to a small study. In a study published in Complementary Therapies in Medicine, inhalation of yuzu essential oil decreased anxiety levels in mothers caring for sick children at a pediatric clinic. Another type of orange essential oil known as bitter orange (Citrus aurantium) was found to reduce anxiety during a simulated public speaking event, according to a 2017 study. Preliminary research also suggests that ylang ylang essential oil (a substance long used in aromatherapy) may be of some benefit to people with high blood pressure. For instance, a small study published in 2012 found that breathing in the scent of an aromatherapy blend containing ylang ylang essential oil led to a decrease in blood pressure and stress-hormone levels. Although ylang-ylang can be relaxing, don’t use it before an exam. One study comparing ylang-ylang aroma with peppermint aroma found that while peppermint enhanced memory, ylang-ylang caused calmness but impaired memory and lengthened processing speed. So far, research on the stress-relieving effects of frankincense essential oil is very limited. While there’s currently a lack of scientific support for the claim that frankincense can fight stress, it’s possible that using this essential oil in combination with relaxing oils like lavender, rose, and orange drops of the oil onto a cloth or tissue could help you calm down. While nearly everyone experiences stress every now and then, it’s important to watch out for signs of an anxiety disorder.
