Can a simple scent calm a restless mind? For centuries, people have turned to aromatherapy for anxiety, using essential oils to ease tension and encourage a sense of balance. From lavender fields in Europe to chamomile infusions in ancient traditions, fragrance has long played a role in calming rituals.
Today, many still reach for these soothing aromas when anxious feelings surface. Certain essential oils may be used in practices that influence the nervous system, helping the body shift toward relaxation. When used with care, they may bring comfort and support a greater sense of calm.
This overview highlights popular essential oils often used in aromatherapy practices as part of a steady, soothing routine.
Aromatherapy uses plant-based essential oils to support feelings of emotional balance and stress relief. Certain oils carry scents that may promote a sense of calm and relaxation.
Aromatherapy is the practice of using concentrated oils from plants to promote feelings of physical and emotional well-being. These essential oils can be inhaled, applied to the skin with a carrier oil, or used in massage to encourage a sense of calm. Many people incorporate essential oils into their routines as part of complementary practices for easing mild stress, creating a sense of calm, or supporting better sleep quality.
When inhaled, certain essential oils may interact with the nervous system in ways that influence mood and relaxation. Research has reported outcomes, including effects on the autonomic nervous system, with some studies noting changes in heart rate, blood pressure, and other stress-related indicators4. While aromatherapy should not be considered a replacement for medical treatment, it may be explored as a supportive practice to encourage relaxation and comfort.
Evidence suggests that aromatherapy may be associated with a sense of calm, although results vary among individuals. The therapeutic benefits appear strongest when essential oils are used consistently alongside other healthy coping strategies.
Recent reviews suggest that aromatherapy for anxiety is gaining attention in complementary and alternative medicine. According to Caballero-Gallardo, Quintero-Rincón, and Olivero-Verbel (2025), inhalation aromatherapy and massage with essential oils have been linked to reported improvements in areas such as anxiety symptoms, mood, fatigue, and sleep quality1. Lavender essential oil is highlighted as one of the most popular essential oils due to its broad use and its Food and Drug Administration (FDA) designation as “Generally Recognized as Safe.”
Other essential oils for anxiety, including rose, chamomile, sandalwood, and vetiver, are also being studied for their calming scent and potential role in promoting relaxation. The authors note that while findings are encouraging, further research through randomized controlled trials and systematic review is needed to better understand safety, consistency, and long-term effects.
Across cultures, essential oils have been part of daily life for thousands of years, often used in rituals, cosmetics, perfumes, and medicinal preparations. Ancient Egyptians are recorded as using aromatic oils as early as 4500 BC in ointments and herbal mixtures made from plants such as aniseed, cedar, onion, myrrh, and grapes (Elshafie & Camele, 2017)3. In traditional Chinese and Indian medicine, aromatic substances like cinnamon, ginger, myrrh, and sandalwood were valued for healing purposes, while Greek records describe oils such as thyme, saffron, marjoram, and peppermint.
In modern times, essential oils, including lavender, peppermint, and myrrh, continue to be studied for their potential roles in health and wellness. According to Elshafie and Camele (2017), essential oils are now receiving greater consideration in clinical procedures as complementary approaches, with inhalation and topical use explored for their possible calming effects3. Today, many people also incorporate essential oils into their routines through essential oil diffusers, massage oils, or aromatherapy baths as part of calming practices.
Essential oils vary in scent and effect, but several stand out as popular choices often used in practices for managing stress and supporting relaxation. Each oil has a unique aroma. Using them safely can support daily routines and feelings of well-being.
Lavender essential oil is among the most studied essential oils for anxiety. According to De Sousa, Hocayen, Andrade, and Andreatini (2015), Lavandula angustifoliahas shown anxiolytic-like effects in both animal models and controlled clinical trials, with results suggesting it may support relaxation, improve sleep quality, and be associated with a perception of reduced anxiety symptoms2.
How to use: Add a few drops to an essential oil diffuser at night or place a diluted essential oil on a tissue or cotton ball and keep it near your pillow.
Chamomile essential oil is known for its calming scent, often used in practices aimed at relieving feelings of stress and promoting a sense of calm.
How to use: Inhale through a steam bowl or apply diluted oil with coconut oil or olive oil to the wrists for a grounding effect.
Bergamot oil offers an uplifting yet soothing aroma that may be associated with emotional balance and a feeling of calm.
How to use: Diffuse in the morning for a calm, positive start or apply as part of an aromatherapy massage.
This floral oil has a calming aroma and may be associated with a sense of reduced anxious feelings.
How to use: Add a few drops to warm bathwater to encourage relaxation and create a calming atmosphere.
Rose oil is valued for its role in practices that aim to calm the mind and support feelings of emotional well-being.
How to use: Diffuse while journaling, meditating, or practicing mindfulness to promote relaxation.
Clary sage has a grounding aroma that may help ease tension and support emotional balance.
How to use: Inhale directly from the bottle during moments of stress or nervousness.
Frankincense oil is used in aromatherapy practices to promote calm and focus during meditation.
How to use: Add to a diffuser or oil burner during quiet practices for a steady calming effect.
Jasmine oil provides a soothing floral scent that may be used in practices to uplift mood and ease feelings of anxiety.
How to use: Apply diluted essential oil to pulse points before stressful social events.
Vetiver oil has a deep, earthy aroma that some people use in practices to quiet racing thoughts and promote sleep quality.
How to use: Diffuse before bedtime as part of a nightly routine to ease anxious thoughts and promote calm.
This citrus oil carries a bright, cheerful scent that may be used in practices to promote stress relief and a sense of calm.
How to use: Inhale deeply from cupped hands after adding a few drops of diluted essential oil.
Different methods of using essential oils can offer unique calming benefits. Choosing between inhalation, topical application, or blends allows flexibility in how aromatherapy fits into daily life.
Essential oil diffusers release calming scents into the air for quick stress relief. Inhalation aromatherapy can also be done by placing diluted oil on a tissue or cotton ball and breathing deeply.
Applying essential oils with a carrier oil, such as coconut oil or olive oil, allows safe skin use. A diluted essential oil can be rubbed on pulse points or used as a massage oil in practices aimed at promoting relaxation.
Adding a few drops of lavender essential oil, chamomile, or ylang-ylang to bathwater combines warm water therapy with calming scents. Aromatherapy baths can be a complementary practice for relaxation and to support a sense of restfulness.
Blending oils can enhance relaxation and create a more balanced, calming effect. A common essential oil blend is lavender with bergamot for a balanced, calming aroma. Mixing complementary oils may provide a stronger feeling of relaxation while offering a variety in scent.
Essential oils are potent, so using them safely is important for avoiding side effects. Dilution, proper storage, and awareness of personal health conditions all play a role in safe use.
Always dilute essential oils with a carrier oil to prevent skin irritation. Patch testing helps check for an allergic reaction before using a new oil. Coconut oil and olive oil are common carriers that make application safer.
Pregnant women, young children, and people with health concerns like essential hypertension or acute coronary syndrome should consult a healthcare provider before use. Some essential oils may not be safe for cancer patients or individuals with sensitive conditions.
Although most popular essential oils are safe when used properly, side effects like headaches, nausea, or skin irritation can occur. Using therapeutic-grade oils, following clinical practice guidelines, and avoiding overuse reduces these risks.
Aromatherapy for anxiety is a gentle approach that uses calming scents to ease tension and encourage relaxation. Essential oils such as lavender, chamomile, and bergamot have been linked to benefits in both research and everyday use, though results can differ from person to person.
These oils work best when paired with healthy habits like quality sleep, balanced nutrition, and mindful self-care. While not a cure for anxiety disorders, aromatherapy can serve as a supportive practice that promotes overall well-being. Exploring different oils and safe methods of use helps each individual discover what feels most effective. Starting small and paying attention to your body can turn essential oils into a simple way to invite more calm into daily life.
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What is a popular aromatherapy oil for promoting a sense of calm?
Lavender essential oil is one of the most studied and widely used essential oils for this purpose.
Can aromatherapy be used in conjunction with anxiety medication?
Aromatherapy cannot replace prescription medication, but it may be used as a complementary practice to support a sense of relaxation.
Where should I apply essential oils?
Diluted essential oils can be applied to pulse points like the wrists, temples, or behind the ears as part of a calming practice.
How often should I use aromatherapy to ease anxious feelings?
Aromatherapy can be used daily in safe amounts, with a few drops in a diffuser or diluted for topical use.
Are essential oils safe for children or pets?
Some essential oils may cause allergic reactions or be unsafe for children and pets, so professional guidance is recommended.
References
Caballero-Gallardo, K., Quintero-Rincón, P., & Olivero-Verbel, J. (2025). Aromatherapy and Essential Oils: Holistic Strategies in Complementary and Alternative Medicine for Integral Wellbeing. Plants (Basel, Switzerland), 143, 400. https://doi.org/10.3390/plants14030400j
de Sousa, D. P., de Almeida Soares Hocayen, P., Andrade, L. N., & Andreatini, R. (2015). A Systematic Review of the Anxiolytic-Like Effects of Essential Oils in Animal Models. Molecules (Basel, Switzerland), 20(10), 18620–18660. https://doi.org/10.3390/molecules201018620
Elshafie, H. S., & Camele, I. (2017). An Overview of the Biological Effects of Some Mediterranean Essential Oils on Human Health. BioMed research international, 2017, 9268468. https://doi.org/10.1155/2017/9268468
Sattayakhom, A., Wichit, S., & Koomhin, P. (2023). The Effects of Essential Oils on the Nervous System: A Scoping Review. Molecules (Basel, Switzerland), 28(9), 3771. https://doi.org/10.3390/molecules28093771