2021 seems to be a year that put everybody to the test, including myself. Since the start of what seems like a never ending pandemic, most people have been anxious, stressed, and / or depressed. This is why I put together a list of calming essential oils that can help you feel more balanced.
How Essential Oils Make You Calm?
Essential oils are sniffed by your nose getting attached to receiver cells called olfactory cells. Molecules in calming essential oils, which have therapeutic compounds, are sent to the limbic system that processes memories and emotions. Then the amygdala has to figure out if what we are smelling is safe or unsafe. Calming essential oils are pleasant, so the amygdala tells the hypothalamus to stop releasing cortisol (stress hormone) produced by the adrenal glands. Then the body starts releasing serotonin and dopamine.
There is no certainty that each of the calming essential oils will work for everybody. This has a lot to do with your own chemistry and memories. For example, if you have a bad memory which is triggered by a smell, then no amount of that smell will make you relax, even if it works for other people.
So the best idea is to try a few different calming essential oils to see which one works. You can also do your own blends of calming essential oils. There are so many recipes online or on Pinterest. Make sure to buy high quality oils since these are not regulated and the majority of commercial oils are contaminated or adulterated.
How to Use Calming Essential Oils?
To stop the release of cortisol it is best to use calming essential oils topically or aromatically. To apply topically it is best to dilute it with a few drops of carrier oil like coconut oil, jojoba oil or olive oil. You can also buy calming essential oil roll-ons or balm sticks which are ready to be applied. Apply to the side of your neck and the back, where the skull meets the neck. Topical application can be done every two to four hours. Essential oils can also be used in massages or in baths with a carrier oil, milk or bath salts.
The easiest form of aromatic application is to simply sniff the bottle, which will quickly send the compounds to your brain via the nose. You can also use a essential oil diffuser with water or with a candle, not recommended for citrus essential oils. If you don’t have a diffuser you can put some drops of essential oil in a bottle with water and spray around the room. You can diffuse oil throughout the day, there is no specific set time frame.
Another way to use calming essential oils is internally. This would be useful in supporting the neurotransmitters which calm our central nervous system (GABA and serotonin) activity in our gut.
Keep in mind that not all calming essential oils can be used internally, so make sure to do your research or consult with an aromatherapy specialist. Add a drop or two to a glass of water or a teaspoon with honey. It is also possible to place a drop under the tongue to get the oils sublingually which allows it to pass more quickly to the bloodstream. Also you want to make sure you are using very pure brands. Some brands like doTERRA have essential oil soft gels that are already prepared.
If you are on medications do not use calming essential oils internally without consulting your doctor, as it may interact with some medications. I used oregano oil internally (to keep coronavirus away!) before getting pregnant. However, pregnant and nursing women should not use oils internally.
Best Calming Essential Oils
Lavender
Of all the calming essential oils, lavender is probably the first that comes to mind. This is due to the fact that there are over 600 studies that show its uses and benefits. Lavender essential oil contains linanool, which is a therapeutic compound that calms anxious feelings. It also contains esters which is naturally calming and has the ability to create homeostasis. Lavender interacts with the neurotransmitter acetylcholine which is in control of the fight or flight role of the brain.
There are two types of lavender, French and English, the second is best for anxiety. This is one of the best calming essential oils to use during labor and it is also good for managing depression. Lavender essential oil can reduce your heart rate and lower blood pressure.
Petitgrain
Petitgrain smells like a combination of lavender and lemongrass. It is actually known as the “lavender for men”. You can combine it with other calming essential oils like lavender and bergamot. This essential oil has a calming effect on the mind when inhaled.
Clary Sage
This type of sage produces an essential oil that is high in a therapeutic compound called Linalyl Acetate which has a calming effect on the nervous system. This is one of the best calming essential oils for women, especially those that are going through menopause and menstrual periods. One study found that this oil helps control the release of cortisol, which would be beneficial in controlling anxious feelings and chronic stress. Clary sage contains both esters and sesquiterpenes which can calm mood swings and irritability. It can also help lower blood pressure.
Bergamot
Citrus essential oils are known for being uplifting, fresh and energizing. Within the peel of citrus fruits are little oil sacs which are high in a therapeutic compound called Limonene. Studies have shown that this compound stimulates the release of serotonin, which is a natural mood stabilizer. This essential oil can be used to treat depression (it has neroli and linalool which have anti-depressant properties), reduce anxiety and give peace of mind.
Bergamot is native to Italy and can be added to so many blends of calming essential oils since it is uplifting without being overbearing. It can also be used to treat insomnia. Be careful not to use it topically if you are going to go out in the sun, as bergamot has photosensitizing properties which can increase the risk of sunburn and rash.
Lemon
Another citrus oil that has a calming effect is lemon. This essential oil is uplifting and mood centering. The scent is not very strong, so it is good to use in a public place as people are more used to it. It is best to use citrus oils aromatically since they may irritate the skin.
Orange
Aromatherapy uses orange essential oil as a nervine, which has a calming effect on the nervous system. It is very rich in limonene (over 80%) which signals to the brain the need to reduce cortisol and release serotonin. Several studies have shown how effective it is at reducing anxiety.
Neroli
Another citrus essential oil that reduces anxiety or stress is neroli. This oil is distilled from the blossoms of bitter orange, so it is a bit more floral than other citrus oils.
Geranium
Geranium essential oil is very good at balancing emotions. It is particularly nurturing for women with its floral scent. One study shows that women that inhaled this essential oil during labor had less anxious feelings.
Ylang Ylang
Another floral essential oil with calming abilities is ylang ylang. This exotic flower smells like a combination of rose, Jasmine and geranium. If you ever pass by a ylang ylang tree (we have them in Panama even in Casco Viejo) you will smell the flower from far away! Studies show that inhaling ylang ylang essential oil decreases blood pressure, thus helping the body relax. It also helps develop feelings of optimism, courage and cheerfulness. This essential oil can treat insomnia since it is a moderate sedative which can calm heart agitation and nervous palpitations.
Jasmine
Jasmine is another flower that can be smelled from afar. Scientists preformed brain scans on people when they were exposed to jasmine essential oils and they found that it enhances the effects of GABA on the brain. This is a neurotransmitter that manages anxiety, so it soothes the mind and relaxes the body.
Rose
Rose essential oil is commonly researched for anxiety, since it is effective in calming and relaxing the mind. This is one essential oil you should be sure to investigate the source and quality before buying since it is commonly adulterated with palmarosa, a cheaper alternative, or not distilled on time to get its benefits. Rose damascena is the ideal essential oil to use, which can be quite pricey since it has a low oil content.
Vetiver
Vetiver is also on the list of calming essential oils, since it has been used in Ayurvedic medicine for thousands of years. This tropical herb grows naturally in Haiti, Tahiti and India. It can be used to alleviate stress, anxiety and depression. People who have suffered from trauma can benefit from this calming essential oil since it helps with feelings of self awareness and stabilization. Vetiver can also be used by those that suffer from panic attacks. Vetiver essential oil is also very good at treating insomnia and can be used before bedtime.
Frankincense
Even Jesus was anointed with frankincense (and myrrh) on his birth. This essential oil has limonene which interacts with GABA receptors, causing a calming effect, uplifting the mood and improving concentration.
Sandalwood
After almost going extinct because of over harvesting in the 18th century, ethically sourced sandalwood can now be found. This sweet and earthy oil can be used by itself or combined with other oils such as cardamom and spearmint. It is very good at stabilizing moods since it is rich in santilol which has a soothing effect on the nervous system.
Cedarwood
Cedarwood is rich in sesquiterpenes that chemically help the brain to reduce anxiety and nervous tension. Of all the calming essential oils this one is very good at helping a person unwind. It helps you feel grounded because of its woody deep smell.
Copaiba
Most likely you haven’t heard about copaiba since it is a resinous oil native to Brazil. But it has been used in natural medicine by the indigenous for thousands of years. This relaxing essential oil is great for stress relief because it creates a calming atmosphere and soothes nerves. It is also a powerful anti-inflammatory.
Roman Chamomile
We all know we should drink chamomile tea if we want to relax or get a good night sleep. Roman chamomile is rich in isoamyl tiglate, which makes a person feel relaxed when anxious, especially if used aromatically. It can also soothe worries, reduce mental chatter and aid in reducing feeling of panic since it has sedative effects. Chamomile essential oil is a great choice for dealing with overstimulated children. This calming essential oil has a sweet and soft smell similar to an apple.