A recently published study by Italian researchers concluded with the recommendation of bergamot essential oil being used for its anti-stress, anti-depressant properties as a “complementary” therapy. This is really wonderful news, as “complementary” implies its use potentially right alongside conventional or “Western” medicine practices. While conventional medicine has been somewhat accepting the physiological applications of essential oils (for treatment of MRSA bacterial infections, for example), the suggestion of aroma-therapeutic applications are often still met with a smirk.
Three essential oils stand out among the approximately 100 varieties in use today in popular aromatherapy. These are: lavender, the great soothing and healing oil which began the modern aromatherapy revolution; sandalwood, an aromatic with a history of over 1000 years; and bergamot, the flavoring added to Earl Grey tea, and aromatherapy’s number-one anti-depressant oil. The wonderful thing about having three “proven” anti-stress oils is that it’s likely one of them will work for you. Not everyone loves the brilliant floral aroma of lavender, but almost everyone will appreciate at least one of these important oils.
We all know about lavender — it’s aromatherapy’s most commonly-used essential oil, with an incredible array of actions. It, by far, has the greatest amount of research supporting its stress-reducing effects. Interestingly, it’s physiological effects are similar to its psychological effects: it’s calming and soothing to the skin, as it is calming and soothing to the mind. Of the three oils here, lavender has the most sedative action. It directly supports sleep, reduces aggression, and lessens anxiety.
Lavender has succeeded producing these effects when either inhaled or ingested. It’s interesting that studies involving its topical application have been inconclusive, but they’ve also had very small numbers of participants and very subjective evaluation criteria. Consider that researchers in Vienna, Austria recently published research that a slow-release pill of eighty milligrams (about two drops) of lavender essential oil, ingested daily for 10 weeks, had anti-stress results comparable to a well-known benzodiazepine drug “control”. And that controlled studies involving inhalation repeatedly have shown overall sedative effects. Anecdotally, many users have found it significantly improves their ability to get a good night’s sleep, when used either topically (a fer drops massaged into the feet is common) or aromatically. It’s more than likely lavender — if it is going to work for you — will work for you topically if that is your preferred route of administration.
Sandalwood has similar, but not precisely the same, actions as lavender. Sandalwood is an excellent stress reducer without being sedative. Lavender actually slows response time, where sandalwood does not. One study’s participants inhaling sandalwood reported feeling greater clarity and relaxation — being more grounded and centered. Yet another study showed inhaled sandalwood to improve the sleep/wake cycle, resulting in deeper, more effective rest. Also interesting, in this study ti was determined the action of sandalwood was due to its presence in the bloodstream, not from the awareness of the aroma itself — an indication that topical application should have the same effects.
Bergamot is the most popular “anti-depressant” anti-depressant essential oil, also an anxiety reducer, being employed as an aromatic rather than being ingested or topically applied. One study of adolescents wearing aromatherapy amulets showed a statistically significant reduction of stress and depression relative to controls. Bergamot is also known to reduce one’s perceived level of pain. Its inhalation is known to alter the plasticity of neurons involved in our stress response. This means the sensory input isn’t reinforced when inhaling this lovely bitter-sweet citrus aroma (imagine hearing a jackhammer just for a moment, or continually — it’s hearing it continually that leads to stress, and bergamot actually alters the brain such that this “stress reinforcement” occurs less). Finally, it is not a sedative or sleep enhancer, but rather a stimulant, though it may secondarily support better rest through a healthier psycho-emotional state.
If you’re seeking an oil for stress relief, it’s important to experiment a bit to find the oil that will best work for you. You can see lavender, sandalwood and bergamot all approach stress from a different place: lavender as a mild sedative, sandalwood being calming but not sedating, and bergamot being a mood-brightener. A quick inhalation of each oil will direct you — choose the oil (or oils) of which you like the aroma (as you just won’t use them if you don’t like them).
The method through which you use them is up for experimentation as well. Lavender is the most flexible, being used through inhalation, topical application or ingestion (please note, ingestion is very rarely recommended with essential oils, and the amount noted in the study referenced here was again about 2 drops per day). Sandalwood is wonderful to wear as a natural perfume; just dab a drop or two on your wrists and rub them together — it’ll work well in most diffusers too. Bergamot is generally not used topically due to its photo-toxic effects (makes the skin more sensitive to UV light). It is one of the few oils that is simply wonderful in a diffuser all on its own (rather than in a blend), particularly if you find a very fine grade. You might even find a combination of oils and techniques best offers the support you need. For those interested in aromatherapy for stress relief, these three oils are an excellent place to start.
The author utilizes pure essential oils for aromatherapy. More information is available through The Ananda Apothecary at www.anandaapothecary.com.
