Do essential oils help with stress and anxiety?
A little, for short bursts of nerves. In trials, sniffing lavender or bitter orange oil lowered anxiety scores. But most trials were weak, and done on people facing a hospital procedure.
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Do essential oils help with stress and anxiety?
A little, in the short term. A 2019 review pooled lavender trials in 1,682 people. Sniffing lavender lowered anxiety scores.
A 2023 review of 44 trials and 3,419 people found the same for several oils. The reviewers said bitter orange seems the best pick overall.
But most of those trials had a high risk of bias (they were set up in ways that can make an oil look better than it is), so the reviewers rated the evidence low or very low.
Think of a café with lots of five-star reviews, mostly from the owner’s friends. The food may be good. You just can’t be sure yet. An oil may help you too, but don’t count on it.
| Question | What the reviews found |
|---|---|
| Does sniffing an oil ease anxiety? | Anxiety scores fell in over 70% of 76 clinical studies. |
| Who was tested? | Mostly people facing surgery, a caesarean or another hospital procedure. |
| How good were the trials? | Most had a high risk of bias. The evidence was rated low or very low. |
| Did sniffing lavender lower blood pressure? | No. The 2019 review found no clear effect on the top number (systolic). |
| Was it safe? | No harms were reported. Reviewers say safety is still uncertain. |
Sources: Hedigan 2023; Tan 2023; Donelli 2019
That’s the catch: it’s evidence for nerves on the day, not anxiety that lasts for months.
Got a test or appointment coming up? An oil is cheap and simple to try. Just don’t use it instead of seeing your GP.
Which essential oils are most relaxing?
| Oil | What trials found |
|---|---|
| Bitter orange | The reviewers’ top pick for anxiety. |
| Lavender | A moderate effect. The 2019 review found over 60 trials of it. |
| Damask rose | A moderate effect. |
| Jasmine | Ranked top for nerves on the day, but from just 1 trial. |
Sources: Tan 2023; Donelli 2019
Buying one? Check the label says essential oil. Cancer Research UK says scents are often man-made if it doesn’t, so they won’t give you any real aromatherapy benefits.
Lavender capsules you swallow are a different product with their own trials. See lavender capsules (Silexan).
How to use essential oils for anxiety safely
Most trials used just 2 or 3 drops, breathed in. You don’t need a diffuser to copy that.
How to try an essential oil safely
- Put 2 or 3 drops on a handkerchief, or hold an aroma stick (a small inhaler tube) under your nose, and breathe in.
- Sniff it for 10 to 30 minutes, which seemed to work best for bitter orange in trials.
- Don’t put neat oil on your skin. Concentrated oils can cause severe skin damage.
- Don’t put oil on your skin before going in the sun. Some oils make skin more sensitive to sunlight.
- Stop using any oil that gives you a skin or allergic reaction.
- Keep bottles in a cool, dark place, out of reach of small children.
Sources: Cancer Research UK; Tan 2023
Tell your doctor before you use aromatherapy if you’re pregnant, breastfeeding or trying to get pregnant. The same goes if you have fits, such as with epilepsy, or are having cancer treatment.
Are essential oils enough for anxiety?
Not if it sticks around. The NHS says it’s more likely to be generalised anxiety disorder (GAD) if you feel anxious most of the time and it affects your everyday life.
What the NHS offers for anxiety that lasts
- 1
Get help
See a GP. Or, if you’re 18 or over, refer yourself to NHS talking therapies.
- 2
Talking therapy
Usually tried first. Often CBT (cognitive behavioural therapy), alone or in a group.
- 3
Medicine
If needed, usually an antidepressant called an SSRI.
- 4
Specialist team
A GP may refer you to a community mental health team, who can make a plan with you.
Source: NHS
An oil can sit alongside this, but not replace it. Never stop or change a prescribed medicine without your prescriber.
Weighing up other options? See natural remedies for anxiety and supplements for stress and anxiety.
What else helps with stress?
NHS self-help to pair with your oil
- Breathe slowly into your belly for at least 5 minutes, counting 1 to 5 in and out.
- Exercise regularly. Walking, running, swimming and yoga can reduce anxiety and stress.
- Try to get enough sleep.
- Cut down on coffee, tea, cola and energy drinks.
- Talk to someone you trust, or call Samaritans on 116 123.
- Don’t use alcohol, cigarettes or drugs to relieve anxiety.
Sources: NHS: GAD; NHS: breathing exercises
Easy pairing: sniff your oil while you do the breathing. The NHS says you get the most benefit if you do it regularly, as part of your daily routine.
For more ways to wind down, see relaxation techniques and stress management.
When to speak to a GP
Book an appointment if:
- you think you might have generalised anxiety disorder (GAD)
- you’ve been diagnosed with GAD and treatments are not helping
- you’re pregnant, breastfeeding, trying to get pregnant, have epilepsy or are having cancer treatment, and want to use essential oils
- you need urgent help for your mental health: ask for an urgent GP appointment, or call 111 and choose the mental health option
Call 999 or go to A&E now if someone’s life is at risk, for example they’ve seriously injured themselves or taken an overdose.