Top 3 Essential Oil Blends for Stress and Anxiety

Top 3 Essential Oil Blends for Stress and Anxiety

Top 3 Essential Oil Blends for Stress and Anxiety

If you are suffering from stress and anxiety there are essential oil blends that you can create for yourself at home to help with this. 

A word of caution before we start

If you have any medical conditions, are pregnant, are taking any medications, (including chemotherapy)using any homeopathic remedies are under 18 or elderly please seek advice from a qualified Aromatherapist before use. Essential oils should not be used internally (do NOT eat or drink them) and should not be used neat on skin as a general rule.

For more essential oil safety tips please click here

Introduction to stress and anxiety-busting essential oils

There are several great essential oils that will help with stress and anxiety, so first I’d like to introduce some of them. 

bergamot

Bergamot Essential Oil. 

Bergamot essential oil comes from the peel of bergamot fruit. Bergamot is a similar shape to a pear, but with skin that has the texture of oranges. If you’re familiar with Earl Grey tea, that is what it smells like (because Earl Grey is flavoured with Bergamot!) 

It has a fresh, citrusy, uplifting fragrance and is perfect when you need to feel calm, without being sleepy. It works well in a diffuser or oil burner and is also good in baths and massage oils. It blends well with other citrus fruits as well as eucalyptus, geranium and lavender.

geranium

Geranium Essential Oil

Geranium has a floral smell, and is great for helping to balance the hormones, especially in women. It is thought to help regulate and normalise periods and lift menopause symptoms such as low mood. As it has an effect on the hormones, care should be taken if using HRT.

lavender essential oil

Lavender Essential Oil 

Lavender is a very popular essential oil, great for relaxing and calming frayed nerves. Useful in small doses, especially at night time to help you get restful sleep.

Orange Essential oil

Orange essential oil is a wonderfully uplifting oil. It is like a ray of sunshine in a bottle. It’s great when you need a boost during the day. Diffuse in your diffuser or add to a blend and use for massage or in the bath

Vetiver Essential Oil

On its own vetiver can be quite woody and dark but when it’s added to blends it can  help aid restful sleep and is often used in bedtime blends or for relaxing baths.

neroli essential oil

Neroli Essential Oil 

Neroli is made using the delicate blossom of the orange tree. It is calming and relaxing and great for relieving stress and tension. 

Frankincense Essential Oil

Frankincense has a spiritual feel to it and is often used in churches. Great for mature skin, the respiratory system, for calming anxiety and reducing stress. It smells like the sort of incense you find burned in churches. For more information about Frankincense Essential oil please read my blog post on the subject

Patchouli Essential Oil

A deep, heady fragrance, often associated with new age shops and hippies! It is great for helping to soothe stress and anxiety as well as being good for detoxification and for the skin. It is thought to help tighten loose skin.

Blends to help with stress and anxiety

massage oil blend for stress and anxiety

Blend 1: Rebalancing Massage Blend

Take 15 mls (3 teaspoonsful) of base oil, I use sweet almond but if you’re allergic to nuts grapeseed or sunflower are good alternatives.

Add 2 drops of bergamot essential oil, 2 drops of geranium essential oil and 3 drops of lavender essential oil. Stir gently. Use for massage. 

Blend 2: Calm down handbag blend

This is a really lovely blend to keep in a rollerball bottle in your handbag so you can use it when you’re out and about and need a little moment of calm.

Use a 10 ml glass roller bottle (blue or amber are best)

Add 2 drops of neroli essential oil, 2  drops of sweet orange essential oil and 1 drop of patchouli.

Top up with massage oil of your choice, I use sweet almond, but if you’re allergic to nuts use grapeseed or sunflower instead.

Replace the roller mechanism and the cap and gently roll the roller bottle between your hands to disperse the essential oil. The roller is then ready for use.

Apply to the pulse points on your wrists.

diffuser

Blend 3: Stress Relief Diffuser Blend

Add 2 drops of Neroli, 1 drop of Frankincense and 1 drop of Bergamot to the water in your diffuser and diffuse.

For best results diffuse intermittently throughout the day.

As the effects of diffusers on pets is still up in debate, it would be sensible not to diffuse any essential oils in the presence of pets. 

12 Ways to help calm anxiety

12 Ways to help calm anxiety

Ways to help calm anxiety

It is thought that around 6 million people in the UK are currently suffering from Anxiety and Depression, with 3 million living with anxiety. 

Some people have circumstantial anxiety, where a stressful trigger causes a feeling of anxiety. This kind of anxiety is usually fairly short-lived, going away again when the trigger or stress is removed. But for other people anxiety is part of their daily life, and makes doing normal, day to day tasks almost impossible.

So what can be done to help reduce anxiety? 

Here are some practical ways to help calm anxiety  

Distract yourself

Distract yourself either with an app, or with a task or by playing some cheerful or calming music. Set a timer for 15 minutes and go do something else. Useful apps for anxiety include

All of which can be found on the Apple App Store and/or on Play Store

Challenge your thinking

We often believe everything we tell ourselves or totally buy into the ‘facts’ we create about any given situation, so for a second ask yourself if this is just a thought or a fact. Remember thoughts and facts are two very different things and we can with practice change our thinking! 

Write down an ‘if this then that’ list

If you are worrying about a specific thing, try writing down a ‘if this then that’ list. Basically this is stating if *this* happens then I’ll do that…

It gives you back a sense of power and control over the situation. There may be a number of solutions to the problem in hand and if so, list them all. This gives you a range of options to consider, if whatever you’re worrying about actually happens! 

Breathe Deeply

If you find that you are breathing rapidly it can help to slow your breathing right down, breathing in for 4 and out for 7. 

Ground yourself

Here’s a useful grounding exercise. Look around the room and notice

  • 5 things you can see
  • 4 things you can touch
  • 3 things you can hear
  • 2 things you can smell 
  • 1 thing you can taste

Consider if whatever you’re worrying about really is important?

Most things we encounter aren’t really that important in the global scheme of things. Richard Carlson, Author of ‘Don’t Sweat the Small Stuff’ wrote ‘Ask yourself the question will this matter a year from now?’ Chances are it won’t and if that’s the case don’t worry about it! 

Be kind to yourself for the small steps you make

If you suffer from anxiety which often prevents you from doing day to day stuff, set yourself a small challenge each day and then profusely praise yourself for any progress you make.

If going out is uncomfortable but you get as far as the gate, then you’ve made progress. Even if you just make it as far as the door, that’s progress. But then build on that progress and tomorrow see if you can get as far as next door and then praise yourself for that too.

embarrassment

Consider how long the ‘pain’ will last

If you’re anxious about a driving test, exam, job interview etc, consider how long the ‘pain’ of the situation is going to last for. A driving test will probably last less than an hour but once you’ve passed, hopefully you’ll never need to do that again, and the gain from sitting the test will last a lifetime. A job interview also generally lasts for around an hour and again even if it’s very painful the ‘pain’ will go fairly quickly afterwards.

Get rid of unnecessary stress

I remember one day a while ago needing to be at a meeting in an unfamiliar part of a city nearby. For days panicked about getting there, finding the venue, finding the parking, allowing time to get lost, not knowing what I would do if there was no parking available etc etc. In the end I cancelled my appointment and the whooosh of relief was huge. It made all the difference not having to tackle it. It wasn’t life cruical, I wasn’t letting anyone down by not going, and to be able to gift myself the knowledge I just didn’t have to go, was all that was needed to bring my anxiety back down to normal levels.

image of sugar. Sugar can excerabate anxiety

Cut back on Sugary Foods and Caffeine 

Studies have shown that Sugary foods and Caffeine both affect people’s anxiety levels so try drinking water, herbal teas and drinks without caffeine and avoid having a sugar rush.

Have regular Treatments

Complementary Therapies that may help with anxiety include

These all calm and soothe and can help you to relax and feel less anxious. Some treatments can be available as home visits which would be good for those who have agrophobia.

 Useful Essential Oils to help with anxiety

Essential oils are great for helping reduce anxiety. The best ones for anxiety are 

Useful Resources

Anxietyuk.org.uk 

Mind.org.uk

 

Read Related Article 


Image of lady with anxiety

 

Read Related Article about the Symptoms of Anxiety

Over to you! 

What helps you with your anxiety? Please let me know in the comments box below

Symptoms of Anxiety

Symptoms of Anxiety

 What are the symptoms of anxiety?

 Around 3 million people in the UK alone are thought to suffer from anxiety and around 25% of these are being actively treated for anxiety.

Anxiety can be circumstantial (something actively triggering the anxiety, like an impending redundancy or having to make a speech to a large crowd of people, a job interview or a disciplinary hearing at work) or it can be a longer term condition or not feel manageable. 

Sometimes anxiety can be linked to thoughts or it can just be an independent feeling without any thoughts triggering it. It can also be linked to the Perimenopause. 

Symptoms of anxiety can include:

      • Feeling nervous, tense or restless
      • Feeling panicky
      • Butterflies in your tummy
      • Sensing impending doom
      • Breathing too quickly (hyperventilation)
      • Profuse Sweating
      • Insomnia (trouble sleeping)
      • Upset Stomach/ Irritable Bowel
      • Feeling the need to avoid certain situations/ people/ places
      • Tiredness/Fatigue
      • Trembling
      • Irritability
      • Increased heart rate
      • Inability to focus/ Poor Concentration

When to get help with your anxiety

If your anxiety has been going on for some time or you feel it is negatively affecting your daily life, don’t hesitate to get help. 

Your GP is generally a good port of call in the first instance. 

Alternatively Google “IAPT” and your area, you are able to refer yourself to get help from a team specially trained to deal with anxiety and mental health concerns.

Resources

North Yorkshire IAPT has their own website their website is www.northyorkshireiapt.co.uk

Like this?

Please check out my article about 12 Ways to help anxiety

Resources:

Mind https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/about-anxiety/

 

Over to you! 

What helps with your symptoms of anxiety? Have you tried Reflexology? Did it help? Please let me know in the comments below

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