While Lavender is widely considered the most popular and well-studied calming essential oil for stress and sleep, other top contenders for relaxation include Chamomile, known for soothing the mind, Bergamot for mood-boosting calm, and Frankincense, which encourages peace, with options like Clary Sage, Ylang Ylang, and citrus oils also effective depending on individual preference.
Let's explore some of the most soothing fragrances, and how they can enhance your every day.
What's considered a calming scent will vary from person to person, but Newton recommends the following scents based on their well-documented calming properties:
Top 8 Essential Oils For Stress Relief
ROSE. The sweet, refreshing scent of rose essential oils and rose water can help reduce stress and anxiety, helping you to relax and unwind.
There are several things you can try to help combat anxiety, including:
Is there an effective herbal treatment for anxiety?
Lavender: the calming classic
This popular oil has been used for centuries for relaxation and anxiety. Lavender contains compounds like linalool and linalyl acetate that have a soothing effect on the nervous system.
To cope with an anxiety disorder, here's what you can do:
Some people use essential oils on their skin, when doing this focus on areas of muscular tension, tightness and tension, you can also rub the essential oils to pressure points such as your temples, wrists and third eye.
Supplement options
Although further studies are needed, vitamin D deficiency has been linked to anxiety and depression. Supplements may help manage symptoms of stress and anxiety in those who are deficient. Vitamin B complex supplements may also help lower stress and anxiety levels.
“Rhythmic, aerobic exercise of moderate to low intensity, such as walking or jogging for 15 to 30 minutes at least three times weekly is associated with reduced anxiety,” Dr. Swantek said. “Other activities such as tai chi, yoga or meditation regularly accomplished can also help control anxiety."
Everyone finds different things relaxing, but generally, calming activities include things like meditation, deep breathing, resting, reading, and walking in natural environments.
Ylang Ylang Essential Oil and Jasmine Absolute are both beautifully floral essential oils that can both help encourage a calm outlook and soothe anger when used judiciously.
The 30/50/20 rule for essential oils is a blending guideline for creating balanced, harmonious scents, suggesting you use 30% top notes, 50% middle notes, and 20% base notes for longevity and depth. Top notes are light and fast-evaporating (like citrus), middle notes are the heart of the blend (like florals/herbs), and base notes are grounding and long-lasting (like woods/resins). For a 10-drop blend, this means 3 drops top, 5 drops middle, and 2 drops base.
Certain scents are known for their ability to relax the mind and body. For example, lavender is often used to promote better sleep, and citrus scents like orange and lemon can help brighten your mood. Among these calming notes, ylang ylang stands out.
To reduce anxiety immediately, use deep breathing (like the 4-7-8 method), ground yourself by focusing on your senses or 5-4-3-2-1 technique, try progressive muscle relaxation (tense and release muscles), engage in quick physical activity, or distract yourself with a short, enjoyable task or by shifting focus to another language. These techniques calm the nervous system and shift your focus from anxious thoughts to the present moment.
Here are the oils that have calming and relaxing qualities: Lavender. Geranium. Bergamot.
Scientific studies confirm a direct link between deficiencies in certain nutrients and symptoms of anxiety. Specifically, vitamin D and B vitamin deficiencies are strongly linked to the development of anxiety disorders.
Teas for stress and anxiety relief
The #1 worst habit for anxiety isn't singular, but avoidance (procrastination), poor sleep, and negative thought patterns (like catastrophizing) are top contenders, creating vicious cycles where anxiety fuels these behaviors, and the behaviors, in turn, worsen anxiety by preventing healthy coping and creating more stress. Other significant habits include excessive caffeine, poor diet, too much screen time, and social withdrawal, all disrupting the body's ability to manage stress effectively.
Walking: You can walk for 30 minutes or an hour for exercise, but even a brisk 10-minute walk can naturally calm your nerves.
The 30-Second Reset: A Pause That Changes Everything
A short pause—just 30 seconds—gives our nervous system time to calm down and gives us space to choose how we want to show up in the moment. That might mean taking a slow, conscious breath. Relax your shoulders.