“I look to nature to soothe my senses.”
I can’t think of a more gentle approach to healing and soothing the troubled mind than the use of essential oils. While conventional cognitive treatments are indispensable for the management of illnesses such as anxiety and depression, this homeopathic approach can be a wonderful complementary therapy in helping relieve the psychological and physical symptoms linked to these mental disorders.
So, how do essential oils work to help alleviate the symptoms of anxiety and depression? When specific nerve cells in the upper part of the nose detect scents, they send an impulse to the brain along a nerve called the Olfactory, eventually reaching an area called the Olfactory Bulb. This bulb processes the impulse and delivers information about the smell to other sections of the brain, referred to as the Limbic System. This set of brain structures is believed to play an important role in helping control our behaviour, emotions, memory and mood.
The scents that are known to work are those which stimulate the Limbic System, encouraging the release of positive neurotransmitters (serotonin and dopamine) which increases emotional wellbeing. There are even essential oils which have a sedative impact – a great relief for those who are troubled with anxiety.
All well and good, however what are the oils that can provide you with all of these benefits?
It varies from person to person and with little science-based evidence on their use (most is anecdotal) it can be difficult to pinpoint the specific oil combination that will work for you. There are however a few certain oils that have had the most successful outcome in relieving symptoms of anxiety and depression; as part of an overall holistic approach to healing and wellbeing, their place in the treatment of these illnesses can make all the difference.
Even though essential oils are natural, they are also very powerful. If you are pregnant, nursing or on any kind of medication, please check with your Doctor before using them as part of your stress or depression management. Always ensure you do a patch test first if applying oils topically.
I would also like to mention that essential oils are toxic to our furry friends, especially cats. Great care should be taken when using diffusers with essential oils as inhaling these scents can be extremely dangerous for our pets.
Top 5 Essential Oils
Bergamot Essential Oil
A highly stimulating oil containing limonene and alpha-pinene, known for its anti-depressant effect and hormone balancing qualities. Another plus is that it helps to improve blood circulation through increasing energy flow and levels – an automatic mood booster.
Diffuser: Add three drops of Bergamot Oil to your diffuser to calm and relax the mind.
Apply topically: Rub a few drops of Bergamot Oil directly on the wrists, feet and on the stomach to enhance relaxation and elevate your mood.
Grapefruit Essential Oil
I love a glass of grapefruit juice first thing in the morning as the sharp, slightly bitter taste has the desired effect of waking me up so it makes sense that Grapefruit Essential Oil would have a similar effect when used in aromatherapy. The intense citrus scent energises the mind and body, alleviating mental fatigue and boosting low moods. It is also proven to normalise neuroendocrine hormone levels with the added benefit of improving immune function. In fact, a 1995 study concluded that treatment with the fragrance of citrus oils can be more effective than anti-depressants, without the worry of unwanted side effects.
Diffuser: Add a few drops of Grapefruit Oil to your diffuser to steady your mind and aid in concentration.
Add to bath: If you’re feeling low, add a few drops to the bath for an instant pick-me-up and feel good soak.
Basil Essential Oil
I first fell in love with this herb when I lived in Italy and frequently visited my large tub of fresh basil on my apartment doorstep when whipping up a dish. Including Basil Essential Oil in the list gives me great pleasure and takes me back to long sunny days in Tuscany.
Stimulating the adrenal glands and calming the nervous system, Basil Oil helps to revitalise energy levels and alleviate that sluggish fatigue all too commonly felt by those with depression.
Diffuser: Add three drops of Basil Oil to instantly revitalise and energise.
Lavender Essential Oil
The most popular of the essential oils, I can highly recommend the use of lavender as an aid to soothe the mind. The beautiful aroma has the most calming effect and use of this essential oil can be dated back to the ancient Romans. There have been various studies made on the use of lavender including a 2012 study where it was found to improve anxiety and depression in high-risk post-partum women. Another interesting study was carried out on those suffering from post-traumatic stress disorder (PTSD), showing that when used on a daily basis it helped decrease depression by 32.7% and also helped to regulate sleep and mood levels.
Diffuser: Add a few drops to your diffuser before bedtime for a peaceful night’s rest and calm, relaxed mind in the morning.
Apply topically: This oil can enter the bloodstream in as little as five minutes, so I carry a small roll-on in my bag and rub it behind my ears or wrists for an instant feeling of calmness and reduction in stress levels.
Inhale: For those times when you are feeling low or irritable, inhale this oil directly from the bottle and allow the feeling of calmness to wash over you.
Jasmine Essential Oil
This particular oil makes me think of balmy days and hazy evenings however it is also a veritable power house when it comes to relieving symptoms of anxiety and depression. With a mildly sedative and calming effect, research suggests that Jasmine Essential Oil can be as calming as Valium (an anti-anxiety drug) when it comes to overcoming symptoms of stress and anxiety.
Apply topically: Rub a couple of drops directly on the wrist or on the ankles to curb feelings of stress.
Inhale: When feeling anxious, inhale this oil directly from the bottle.
Uplifting Essential Oil Blends for Depression
Depression affects everyone differently and those depressive thoughts for some can feel like a really tough day that never seems to end. From my own experience, essential oils are a very necessary tool in the daily battle.
The above oils may be used either on their own or blended with others to achieve the most beneficial outcome. The following blends work particularly well – I refer to them as my little armoury of hope.
Anti-Stress Blend
Sandalwood, Orange and Rose Essential Oils
To be used to combat the onset of a panic attack, feelings of anxiousness or agitation. This blend will help to calm and relax.
10 Drops of Sandalwood
4 Drops of Orange
6 Drops of Rose
Add the Essential Oils to your diffuser.
Mood Lifting Blend
Grapefruit, Lavender and Geranium Essential Oils
To be used to combat those low feelings associated with depression.
8 Drops of Grapefruit
5 Drops of Lavender
2 Drops of Geranium
If you enjoy soaking in the bath, combine these oils with 4 tbsp of a carrier oil (organic Argan Oil is a great one) and store in a dark glass bottle. Add half a tbsp to a warm bath or use for a nice massage when needed.
Anti-Agitation Blend
Cedarwood, Orange and Chamomile Essential Oils
Depression often causes feelings of agitation, anger and restlessness. If these emotions start to set in, reach for this calming blend.
10 Drops of Cedarwood
5 Drops of Orange
3 Drops of Chamomile
Add to your diffuser, sit back and relax.
When purchasing essential oils it’s important to buy good quality products that can provide you with the best results. Only buy organic, therapeutic grade oils that leave out all the nasty toxins and chemicals.
It’s worth remembering that there are no hard and fast rules regarding blending essential oils – the effect of each scent and mix on your mental state is a very individual thing. Jot down the different oil ‘recipes’ you try and the effect they had, sort of like a diary or recipe book which you can visit when anxious and low thoughts loom. You might even consider sharing and comparing your results with others: The Scented Book Club, anyone?