Essential Oils for Anxiety Relief - The Ultimate Guide

Using Essential Oils for Anxiety Relief

A small bottle of oil, a deep breath, and suddenly, the world feels a little less overwhelming. Essential oils like lavender for stress and anxiety have gained a reputation for their ability to calm frayed nerves—but does the science back up aromatherapy? 

Yes. The limbic system is closely tied to emotions, memories, and hormones. When we inhale an essential oil blend, its compounds can trigger this system, helping to regulate your stress level and lower cortisol, the body’s primary stress hormone.

However, it’s crucial to note that essential oils are not a cure-all for anxiety disorder. They support mental health as part of a holistic approach that includes proper self-care, mindfulness, and sometimes professional help. 

In this post, we’ll cover…

• The top 6 essential oils for anxiety, including why they work

• How you can customize your own essential oil blend for anxiety

• Making aromatherapy blends with beautiful, balanced scents

• Blending based on plant parts for mental health

• Using chemistry to make effective anxiety-soothing recipes

• Safety considerations about essential oils and anxiety

• Frequently Asked Questions about using aromatherapy for anxiety 

You’ll Learn to Make Aromatherapy Blends for Anxiety:

• Roll-On Blend

• Diffuser Blend

• Lotion

• Bath Salt

• Personal Inhaler

• Body Butter

You’ll also learn how to choose which oils to work with using a variety of techniques—balancing aromas, considering plant parts, and blending based on chemistry. 

This information will help you make your own original recipes, confident that your aromatherapy blends for anxiety will be balanced, effective, and safe.

6 Of the Top Essential Oils for Relieving Anxiety

Lavender Oil (Lavandula angustifolia)

Lavender is easily one of the best essential oils for anxiety in the aromatherapy world! That’s due to its remarkable versatility and gentle nature. Lavender essential oil is distilled from the delicate purple flowers of the plant. 

Aromatic Note: Lavender is a middle-top note. Top notes are light, airy, and crisp. Middle notes have more breadth, and help to “round out a blend.” Lavender essential oil offers the best of both worlds, which is one reason it works so well with a wide variety of other oils. 

The Science: Lavender’s calming effect lies largely in a compound called linalool. Linalool interacts with the brain's GABA receptors, which help regulate nervous system activity. Lavender preparations have even performed as well as lorazepam, a popular benzodiazepine medication for mental health and Generalized Anxiety Disorder (Woelk and Schläfke, 2010). I also like using lavender for those managing depression. 

How to Use It: Lavender essential oil is remarkably gentle, and rarely causes side effects or unwanted reactions. It works well for inhalation and topical application. 

Recipe: Lavender Roll-On for Anxiety and Stress Relief

Technique: Blend based on aroma. Let’s counter lavender's middle-top note with a deeper base note, so our blend feels aromatically balanced. When making essential oil roller blends for anxiety and stress, we stick to 6 drops per 10 ml of carrier. 

Ingredients

• 10 ml Jojoba Oil (Simmondsia chinensis)

• 4 drops Frankincense Oil (Boswellia carterii)

• 2 drops Lavender Oil (Lavandula angustifolia)

Directions

Combine the essential oils and jojoba in a 10 ml roller-top bottle. Snap the roller ball top into place. Roll on your lavender aromatherapy blend as needed throughout the day for ongoing stress relief. 

Bergamot Oil (Citrus bergamia)

Bergamot oil is distilled from the rinds of the bergamot fruit. Its scent is calming and comforting, like resting in a citrus orchard in the evening. 

Aromatic Note: Middle-top. Bergamot has a fresh, citrusy aroma with green, floral hints. Its fruity side gives it that top note we expect from citrus oils, while the warm green aspect provides the middle note. 

The Science: The main component of bergamot essential oil is d-limonene, which we have plenty of research on! d-Limonene is responsible for the bright, zesty scent of all citrus oils, and it’s been shown to increase dopamine levels, and regulate GABA receptors in the brain (Song et al. 2021), making it a reliable choice for relieving anxiety symptoms. 

How to Use It: Bergamot is one of the top essential oils for anxiety and sleep, but safety is key! Bergamot essential oil is phototoxic—if you apply it to your skin at a certain concentration and then expose that skin to sunlight (or UV light), it can cause serious reactions, like burns, blistering, and discoloration. 

To use it safely, stick with 2 drops per fl oz (30 ml) of carrier. (Learn more about using phototoxic oils safely here on our blog.) 2 Drops isn’t a lot! So I don’t often use bergamot for aromatherapy massage or other topical blends. But it’s perfect for inhalation. 

Recipe: Bergamot Bedtime Relaxation Diffuser Blend 

Technique: Blend based on plant part. Let’s create a relaxing bedtime blend with several oils distilled from fruit rinds! We generally recommend diffusing 6 to 12 drops per session. 

Ingredients

• 4 drops Bergamot Oil (Citrus bergamia)

• 3 drops Sweet Orange Oil (Citrus sinensis)

Directions

Put the drops into your essential oil diffuser and run it for 30 minutes before bedtime. 

Frankincense Oil (Boswellia carterii)

Frankincense essential oil is distilled from the resin of trees that grow primarily in Somalia and Somaliland. Its profound calming effect has made it beloved the world over for meditation, relaxation, and mental health. 

Aromatic Note: Frankincense is a base note—rich, deep, and earthy, lending a grounding “base” to your blends. (Other examples of base notes include vetiver oil and patchouli oil.) Frankincense’s nuanced, unique aroma is often described as “resinous,” with warm, woody elements. 

The Science: Many varieties of frankincense are rich in α-pinene, which is also present in a lot of conifer oils. If you’ve ever felt calm and refreshed after spending time in a forest, you’ve experienced the grounding, anti-anxiety benefits of α-pinene (Ikei, Song, and Miyazaki, 2016)! It’s also rich in d-limonene (like bergamot). 

How to Use It: Frankincense oil is generally safe for inhalation and topical use (assuming you safely dilute it). It’s deeply supportive for soothing anxious feelings, breathing, and even skin care. It’s like a tonic for overall well-being!

Recipe: Frankincense Anxiety-Calming Hand Lotion

Technique: Blend based on chemical component. We’ll consider frankincense’s α-pinene and d-limonene content, and build off that to create an anxiety-soothing blend in natural lotion. We’ll use 10 to 12 drops per 1 oz (28 g) of carrier here. 

Ingredients

• 1 oz (28 g) Unscented Natural Lotion

• 6 drops Frankincense Oil (Boswellia carterii)

• 3 drops Norway Pine Oil (Pinus resinosa) – rich in α-pinene

• 3 drops Sweet Orange Oil (Citrus sinensis) – rich in d-limonene

Directions

Add the essential oils to 1 oz (28 gm) of unscented natural lotion, and stir well to thoroughly blend in the oils. Use as needed to moisturize your hands and ease anxiety. 

Roman Chamomile Oil (Chamaemelum nobile)

Roman chamomile has a sweet, floral, warm-apples-in-the-sun aroma, and is distilled from the plant’s white, daisy-like blossoms. (It’s not to be confused with German chamomile oil. Learn more about their differences here on our aromatherapy blog.)

Aromatic Note: Roman chamomile oil is another middle-top note. It’s both light and rich, bringing sweetness and depth to a blend. However, too many drops can outshine other aromas. One or two drops of Roman chamomile will be plenty!

The Science: Roman chamomile’s well-known ability to calm stress is due to its rich combination of soothing esters. In one study, aromatherapy with Roman chamomile reduced the anxiety levels of coronary patients in the ICU and increased their sleep quality (Cho et al. 2013). 

How to Use It: For inhalation or topical application. The nourishing esters in this oil tend to respond well to skin. It’s even one of my most trusted oils for anxiety in children (who tend to love the scent of Roman chamomile essential oil!). 

Recipe: Roman Chamomile Bath Salt

Technique: Blend based on aromatic note. Roman chamomile essential oil's strong aroma is balanced by a softer base oil, so it doesn’t become overwhelming in a warm bath. 5 drops is a safe number for a bath. 

Ingredients

• 2 oz (56 g) Himalayan Salt

• 1 Tbsp (15 ml) Jojoba Oil (Simmondsia chinensis)

• 3 drops Cedarwood Oil (Juniperus virginiana)

• 2 drops Roman Chamomile Oil (Chamaemelum nobile)

Directions

Combine the Himalayan salt, jojoba, and essential oils in a small bowl. Stir well. Add the entire bowl to a warm bath. Sink into the water and indulge in relaxation!

Sweet Orange Oil (Citrus sinensis)

Just try not to smile when you open a bottle of sweet orange essential oil and take a whiff! This oil, distilled from the rinds of fresh fruits, is one of my favorites for anxiety accompanied by depression and for anxiety in children.

Aromatic Note: Sweet orange is a top note. Its light, fresh scent seems to “burst out of the bottle” when you open it! 

The Science: A bottle of sweet orange essential oil contains over 90% d-limonene—that GABA-regulating, dopamine-supporting powerhouse. In one study, citrus aroma was given to 12 depression patients, and “the doses of antidepressants necessary for treatment could be markedly reduced” (Komori et al. 1995). 

How to Use It: Sweet orange essential oil can be used for inhalation and topical blends. While most citrus oils are phototoxic (see bergamot, which I mentioned above), sweet orange oil is NOT phototoxic. 

Recipe: Sweet Orange Soothing Inhaler

Technique: Blend based on plant part. Let’s make this aromatherapy inhaler happy and bright with a collection of oils distilled from fruit rinds! When making an inhaler, stick to about 15-18 drops. 

Ingredients

• 5 drops Bergamot Oil (Citrus bergamia)

• 5 drops Lemon Oil (Citrus limon)

• 5 drops Sweet Orange Oil (Citrus sinensis)

Directions

Add the essential oil drops to a blank inhaler. Keep it with you and use as needed any time you need the calming effect of sweet orange!

Peppermint Oil (Mentha × piperita)

Peppermint’s sweet, refreshing scent can clear your mind with a single breath. Distilled from the leaves of the fresh herb, it’s among the best essential oils for work stress, when you need to keep your energy up yet stay relaxed. 

Aromatic Note: A top note! There’s no mistaking the fresh, zesty presence of peppermint! 

The Science: Peppermint is a very strong oil thanks to its main component, menthol. It’s a cephalic oil that brings energy to the head (Moss et al. 2008)—but it can also be helpful for relaxation. Peppermint has been shown to reduce anxiety in nursing students, and anxiety-related insomnia, appetite, and digestion in oncology patients (Blackburn et al. 2017; Park and Lee, 2004). It can also help calm tension headaches, nausea, and digestive issues.

How to Use It: Due to the menthol, I like to use peppermint oil in low dilutions for skin application, especially if I’m blending for kids. It’s great for inhalation, but keep in mind that a strong blast of peppermint can clear your sinuses fast! In inhalers, I often balance peppermint with softer oils. 

Recipe: Peppermint Belly Butter for Soothing Anxiety & Digestion

Technique: Blend based on chemical component. Menthol eases muscle spasms and supports digestion. Let’s add a few other aromatherapy oils rich in similar components. Our drop count here is 10 to 12 drops per 1 oz (28 gm) of carrier. 

Ingredients

• 1/2 oz (14 g) Beeswax (Cera flava)

• 1 oz (26 g) Coconut Oil (Cocos nucifera)

• 1 fl oz (30 ml) Jojoba Oil (Simmondsia chinensis)

• 1 oz (26 g) Shea Butter (Vitellaria paradoxa)

• 14 drops Peppermint Oil (Mentha × piperita) 

• 10 drops Roman Chamomile Oil (Chamaemelum nobile) – the esters calm spasms

• 18 drops Lavender Oil (Lavandula angustifolia) – linalool has shown antispasmodic effects 

Directions

1. Set up a stovetop “double boiler” with a pyrex measuring cup in a soup pot that’s about 1/4 full of gently boiling water.

2. Put the beeswax in the pyrex and allow it to melt.

3. Add the jojoba oil and coconut oil and melt.

4. Add the shea butter last and melt. (Shea doesn’t like too much heat, so we add it last.)

5. Remove from heat when the shea butter is almost fully melted. 

6. Add the essential oils, stirring gently. 

Pour the blend into two 2 oz glass jars, or one 4 oz glass jar. Allow it to cool and firm up before applying. Massage into your belly as needed, or before and after a meal. 

More Essential Oils for Anxiety and Stress Relief

While those are 6 of the top essential oils for anxiety, the truth is that many essential oils can help with stress and anxiety disorders. 

Since aroma is so connected to the limbic system—including memory and emotion—it can be a very subjective experience. A scent that reminds me of happy days in my grandmother’s kitchen might not bring up positive emotions for you. 

Here are a few other oils you can include in your personal toolkit to relieve anxiety! Oils in these categories have been shown to lower stress, ease an overactive mind, and support sleep. 

• Floral oils: Jasmine oil, rose oil, ylang ylang oil, and geranium oil have rich, heavy scents that smell just like flowers! Floral oils are usually middle notes. Some (like lavender) have light, playful top note aspects. Others, like ylang ylang, are so rich that you can use them as base notes.

• Grounding oils: Vetiver oil, patchouli oil, sandalwood oil, cedarwood oil, and others with deep, earthy or woody scents. These oils are typically base notes.

• Spice oils: Clove bud oil, cardamom oil, black pepper oil, and others in this category smell like familiar spices. They’re usually middle notes, and may overwhelm your blend if you include too many drops. Some spice oils can also irritate the skin and mucous membranes, so be aware of that as you blend. 

Safety: Are there any risks to using essential oils for anxiety?

Essential oils are a potent form of alternative medicine that offers natural support for anxiety. But “natural” doesn’t mean “risk-free!” Here’s the Aromahead Approach^® to using essential oils safely. 

Dilute for Skin Application: Never apply undiluted oils directly to your skin. Undiluted oils can cause reactions like burning sensations, allergies, itching, and sensitization. 

Use Pure Essential Oil: It's an unfortunate truth that many products sold as “pure essential oils” are actually just synthetic fragrances. Not only do these have no anti-anxiety benefits . . . they can cause unwanted reactions, such as allergies. Here's our guide on How to Know You're Buying Pure Essential Oils. 

Are essential oils safe for children with anxiety? At Aromahead Institute, we prefer using low drops counts of essential oils for children over 5. Stick with 5 to 6 drops per 1 fl oz (30 ml) of carrier. For children younger than 5 (including babies), we prefer to use hydrosols. Hydrosols are water-based plant extracts with therapeutic benefits. Learn more about using hydrosols here.

Frequently Asked Questions

Can essential oils replace medication for anxiety? 

While some essential oils have performed well when tested against medications for anxiety disorders, we don’t recommend them as replacements. We always suggest consulting with licensed medical professionals and treating essential oils as complementary medicine.

Can essential oils help with a panic attack? 

One of the best ways to manage a panic attack is to breathe as deeply and slowly as possible, reminding yourself that you are safe. Inhaling essential oils while deep breathing may help activate your parasympathetic nervous system, allowing you to calm down more easily. 

Are there specific essential oils for anxiety in pregnancy? 

Not really! There are, however, a few oils we suggest avoiding during pregnancy, including cinnamon bark (Cinnamomum verum), carrot seed (Daucus carota), and myrrh (Commiphora myrrha). For a more thorough guide, see our post on How to Safely Use Essential Oils During Pregnancy. 

Which essential oils are good for anxiety in pets?

Using essential oils for pets is a delicate art! Never force an essential oil onto an animal, apply it to their fur or skin, or put it in their food. The rule of thumb is to trust your pet’s instincts. I wrote an in-depth post on using essential oils for pets here. If you decide to try, start with gentle hydrosols like lavender (Lavandula angustifolia) or German Chamomile (Matricaria recutita), depending on what the issue is for.

Takeaway

Anxiety can feel overwhelming, but with the right tools, including the natural power of essential oils, you can create calming rituals tailored to your unique needs. 

Aromatherapy offers effective, science-backed support for emotional balance. Use the blends and techniques shared here to enhance your well-being. For more tips on using essential oils to soothe anxiety—and to live a more natural, healthy lifestyle overall—subscribe to The Thriving Aromatherapist newsletter. You’ll get warm, relationship-based updates once a week full of useful information and a tight-knit sense of community!