4 essential oils for anxiety

While research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the quality of a brand’s products. Always do a patch test before trying a new essential oil.

Anxiety is a common mental health condition that can result in feelings of dread, panic, and intense worry. The condition can also make it difficult to fall asleep.

Several treatment methods can help you manage anxiety symptoms. These treatments include medication, behavioral therapies, and natural remedies like essential oils.

Essential oils are concentrated plant extracts that may provide a range of health benefits, such as reducing anxiety and making it easier to fall asleep.

They are meant to be used in a diffuser, which creates a mist that you breathe in, or diluted in a carrier oil and applied to the skin. Essential oils should never be swallowed and can be unsafe for pregnant people and children.

Valerian

This essential oil comes from the roots of the valerian plant (Valeriana officinalis) and has a woody, earthy aroma. Valerian is most commonly used to treat a well-known symptom of anxiety: insomnia.

A 2021 scientific review of valerian’s benefits concludes that it’s an effective plant-based therapy for treating insomnia and anxiety. The researchers note that when used in combination with other plants, it can have an even more powerful effect.

For example, valerian combined with hops, the flowering plant used to make beer, is known to have a sedative effect, according to 2012 research. When valerian is used with passionflower, a climbing vine, it can be used as a dietary supplement for anxiety and sleep problems, experts say.

Valerian and passionflower herbal teas are available in most supermarkets and health food stores. Consider drinking one before bed to help with anxiety.

Lavender

The extract of the lavender flower (Lavandula) has a well-known floral fragrance used in various bath and body products for its calming effect. Controlled clinical trials in humans have documented lavender’s positive effects on conditions related to mood imbalances, such as anxiety.

It is also commonly used for two of the major concerns of people with anxiety: insomnia and gastrointestinal distress, or “nervous stomach.”

A 2019 research review found that inhaling lavender or having a massage with lavender oil could reduce anxiety levels. 

Lemon balm

Lemon balm (Melissa officinalis) is a plant in the mint family. It is most commonly available in the form of an essential oil.

A study from 2011 exploring mild-to-moderate anxiety disorders and sleep disturbances found that lemon balm capsules helped improve the overall symptoms. 

This essential oil can be added to a diffuser, bringing a fresh, uplifting scent to your home.

Chamomile

Chamomile (Matricaria chamomilla) is a member of the daisy family. It has several benefits but is most commonly used to help with sleep, relaxation, and anxiety relief.

A 2019 review found that chamomile may help generalized anxiety symptoms and trouble sleeping when used for 2–4 weeks.

Medication for anxiety

Anxiety can range from worry due to daily stressors to debilitating and consuming thoughts brought on by generalized anxiety disorder (GAD). No matter the cause or severity, it’s important to be proactive about anxiety symptoms because they may develop into more severe symptoms.  

Several medication options can help to both treat and prevent anxiety, such as selective serotonin reuptake inhibitors (SSRIs) and selective serotonin-norepinephrine reuptake inhibitors (SNRIs).

A 2017 review found that medications such as SSRIs and SNRIs are effective first-line treatments for anxiety. SSRIs work by increasing serotonin levels in the brain. SNRIs affect neurotransmitters, or chemical messengers, used to communicate between brain cells as a way to ease depression.  

Examples of SSRIs include:

• fluoxetine (Prozac)
• paroxetine (Paxil)
• escitalopram (Cipralex)

Examples of SNRIs include:

• venlafaxine (Effexor XR)
• duloxetine (Cymbalta)
• desvenlafaxine ER (Pristiq)

If you find that anxiety symptoms are affecting your day-to-day life, consider speaking with a healthcare professional to determine whether medication may be right for you.

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What lifestyle measures can help? 

There are other lifestyle measures that can help counter anxiety, such as:

• Diet: A 2018 study found a link between a nutritious diet, particularly the presence of healthy bacteria in the gut, and improved mood. The study concluded that diets rich in fiber and omega-3-polyunsaturated fatty acids could reduce an individual’s risk of developing symptoms of depression, anxiety, and stress.
• Exercise: Exercise is a beneficial first-line treatment, due to its effectiveness in reducing symptoms of anxiety and insomnia. The type of exercise is not as important as regularity, and the National Institutes of Health says that adults need at least 150 minutes of moderate-intensity exercise per week.
• Mindfulness: Practices like meditation have also been shown to help slow down racing thoughts and stressors.
• Cognitive behavioral therapy (CBT): Therapies such as CBT can also help you manage anxiety symptoms by providing you with the tools needed to challenge and change thought patterns.

Summary

Anxiety can cause intense feelings of worry and dread, but several treatment methods can help, such as anxiety medications and natural remedies.

One common and readily available natural remedy is essential oils, such as:

• valerian
• lavender
• lemon balm
• chamomile

Consider adding a few drops of essential oil to an aromatherapy diffuser.

Valerian herbal teas are available in most supermarkets and health food stores. Consider drinking one before bed to help with anxiety at night.

Download the free Optum Perks Discount Card to save up to 80% on many prescription medications. Plus, you can now get them delivered to your home in as little as 3 days. Search for your medication here.