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Kris Carr

Wellness

How to Use Essential Oils for Anxiety, Stress, Depression and Sleep

Hiya Gorgeous,

I never leave home without my essential oils.

They’re especially helpful when I’m on the road giving lectures and doing book signings. As many of you know, travel creates a lot of wear and tear on the body. It can be super stressful, and did I mention the insomnia? Yeah, that too.

In fact, I struggle with insomnia when I travel, especially across different time zones. Some nights I sleep, other nights no such luck. Then the frickin’ fear of not sleeping sets in, which creates anxiety and a vicious cycle that ultimately leads to bags and the blues. This is one of the many reasons I’ve been trying to learn more about essential oils.

While there are so many wonderful and therapeutic reasons to use aromatherapy, today I’m sharing some of my favorite oils and their health benefits—specifically for stress, anxiety, depression and sleep issues.

Top Essential Oils for Stress, Anxiety, Depression and Sleep

Lavender

Lavender is my go-to oil—a proven stress and anxiety reliever that helps me stay balanced. This one gets the gold star when it comes to helping you relax and fall asleep more easily, plus it’s been shown to even improve the quality of your snooze-time (study and study)! Talk about a one-stop wellness shop.

Research has also found that it helps to reduce anxiety (study), depression and is a helpful pain reliever (study). You can try adding a few drops to an oil diffuser (InnoGear and Mountain Rose Herbs have good options) that you use in your bedroom. Just make sure it’s 100 percent pure Lavandula Angustifolia, the soothing lavender, rather than Lavandula Latifolia, the stimulating lavender.

And here’s another fun way to add lavender to your life: Use lavender towelettes in your pillowcase or while massaging your temples and back of your neck during times of stress. They even work as a makeup remover before bed. Just make sure they’re made from essential oils like the ones sold by Happy Spritz, rather than just ones that have a lavender scent.

Rose

Rose oil is my favorite smelling oil. So I love that it’s also effective in lessening anxiety and depression (study), inducing relaxation and reducing emotional distress (study).

I know this next cool fact isn’t for everyone, but if you are interested in energy vibrations, that’s yet another reason essential oils are considered effective. And rose has one of the highest frequencies of any essential oil. That’s why many believe it opens your heart to welcoming more love, stronger connections with others and a better sense of calm.

Bergamot

Bergamot oil has a pleasant, citrusy scent. Although you may not have heard of it, bergamot has been very well researched, especially for reducing work-related stress, anxiety among people with mild depression and even pain relief.

Neuroscientists have actually looked at bergamot’s effect on the inner workings of the brain and how it can change synaptic plasticity, which is basically the way experiences and memories affect sensory stimulation in the brain (study). This research is a big deal for people who are under a lot of stress or have mood disorders (study).

For example, classroom teachers have started to use room diffusers with bergamot to help them be more calm and patient with their students, while also preventing stress from having a negative effect on their bodies. My favorite way to use bergamot oil is to add a few drops to a steamy shower so I can inhale it, or add it to a moisturizer for a soothing foot massage.

 

Tips for Choosing and Using Pure Essential Oils

Read labels.

Look for pure essential oils that have the botanical Latin name. Trustworthy vendors usually list the oil’s botanical name, and even the country of origin and method of extraction. However, there’s no government regulation of essential oils, so any oil can be called “pure” regardless of the age or crop quality of its ingredients. Beware of those with “fragrance” or “perfume” on the label, especially since synthetic oils don’t have the same therapeutic benefits. Some of the most trusted essential oil brands include Young Living, Mountain Rose Herbs and dōTERRA.

Experiment with how you use them.

The best way to experience the goodness of essential oils is the way that works for you. Inhalation is a fast route to enjoying their mood-boosting benefits, so just open the bottle and sniff (ahhh…). Diffusers that mix the oils with water are popular and pretty easy to find. Again, here are two I like: InnoGear and Mountain Rose Herbs.

Soak it in.

Adding a few drops to the bathtub delivers benefits to your nose and skin at the same time, along with a fabulous, relaxing spa-like experience. Bonus: Add 1-2 cups of Epsom salts and a quarter cup of baking soda to the bathwater to help detox heavy metals and radiation and soothe skin. Find the way that works best for you and go for it!

Use a carrier oil.

Applying pure essential oils directly to your skin can cause irritation. So, if your skin is sensitive, try diluting your favorite scent with what’s known as a carrier oil (such as organic coconut oil, olive oil or grapeseed oil).

These are some great oils to try out if you’re looking for a new way to support healthy sleep, boost your mood and reduce anxiety. I hope you’ll give ‘em a whirl!

Your turn: Do you use essential oils? If so, which ones are your favorites and why? We’d love to know!

Peace and happy sniffing,

Add a comment
  1. fit mania says:

    love it

  2. Renee Flores says:

    Hello everyone! Thank you, Kris for informing us on essential oils. I just wanted to ask about Frankincense oil.
    I originally learned about it, because I was reading a study about it, which talk about how scientists experimented with it and found that Frankincense oil reduces cancerous tumors. Right after I learned it also treats anxiety disorders. In addition, it was also found to cure arthritis for same properties it has for reducing tumors. In simple terms: it causes for “bad cells” to die. Thank you.

  3. kevins paeterson says:

    It’s really better for our health thanks for sharing..

  4. Pure Essential Oils says:

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  5. Tracy White says:

    Thanks for the article. There are many essential oils for hormones that can help to balance your estrogen, progesterone, cortisol, thyroid and testosterone levels.

  6. Jayne says:

    I was using a water diffuser with lavender and cedar wood from doTerra for sleep and I also sprayed water mixed with peppermint, eucalyptus and tea tree oil by Whole Foods for insect control. My cat began vomiting each night. I research animal poison control and learned that some oils can be harmful to animals. I think what was happening is the tiny oil particles or released into the air then onto her fur her and when she would lick herself she would then and ingest it and it made her sick. I am now using a salt lamp diffuser which has no water and I have seen improvement in my cat. What are your thoughts on this? Thank you!

  7. Camilla says:

    I have found that I definitely sleep better when I diffuse essential oils before bed. My favorite blend is lavender, frankincense blend and clary sage. I also like a hot bath with lavender and sage. Sometimes I’ll use a rose oil blend, which leaves my skin silky soft too.

  8. Maria says:

    Kris thank you for sharing your wisdom. This article is very informative.

  9. Shannon B. says:

    Nice read! I wish way more people looked at this, it actually has some pretty good information, keep it up!

  10. Annika Larson says:

    Recently I have been having a lot of problems controlling my anxiety. I am currently looking for alternative ways to try and calm myself, and I feel that essential oils might be a good option. As you suggested, I will perhaps have to try something with some lavender in it and put a few drops into an oil diffuser in my room.

  11. Katie says:

    How important is it for essential oils to be organic? Do you recommend a brand or starter kit?

  12. Angala V says:

    Essential oils are amazing. I never stop learning about them so thank you for pointing out that rose has the highest vibration of them all. We are made of energy and it is wonderful that we have all theses amazing oils to help us heal and recharge. Dr Josh Axe has incredible information and a great website. Lavender is good for bruises and burns. It can be used on children when asleep if it is a very deep burn and won’t wake them. In a week you will see the new skin growing – amazing. I used this when staying in the West Bank where there was no access to healthcare in the village. Tea Tree is also amazing for cuts and wounds and general infection and kills mould. Thank you again, Kris, for all your amazing inspiration. Love and blessings.

  13. Rachel says:

    My boyfriend suffers from insomnia. We have purchased essential oils from doTERRA. We put two drops each of Balance and Serenity into are diffuser every night to help him sleep. We also put some on his feet to help him relax too. They have amazing products and I highly recommend them! Works wonders for helping us both sleep!

  14. Jacklyn Grimes says:

    How much essential oil to carrier oil? Ive been using palmarosa oil but it caused irritation to my skin (I was using it pure, I didn’t realise) so ive stopped using it because I don’t know how to mix it properly. Please help, I miss my oil!

  15. kirsten says:

    I hadn’t heard of using bergamot for stress before, but I LOVE Earl Grey tea, which is black tea with oil of bergamot… I drink it daily and it does relieve stress. Do you think this serves the same function, when had in tea form? It is still very aromatic.

    • kirsten says:

      P.S. I recognize you from Hungry for Change – loved that movie. Your talk of the “healthy highway” was memorable 🙂 Just browsing your website from a link from Aviva Jill Romm.

    • Jennifer says:

      Hi Kirsten! This is Jennifer from Team Crazy Sexy and I’m with you on the Earl Grey tea! I love the smell of bergamot myself. It sounds like your tea-sipping ways are reducing stress so good for you. While perhaps not as powerful as bergamot essential oil, you’re still breathing it in and it sounds like it’s working! Keep on enjoying that beautiful bergamot!

  16. Chloe at Calmer You says:

    Just bought some rose essential oil face wash – great to see it here!

  17. Rebecca says:

    Thank you for a great article and the links to find these product. The market is overloaded with products it is hard to know what is good and what will really help.

  18. Sheri Burns says:

    Ameo Essential Oils are clinical grade and superior to anything out there! Ameo.com I love their blends in my diffuser!

  19. Gabriel says:

    Thank you for the encouraging article and comments on essential oils.

  20. Elisa says:

    I love essential oils… especially lavender and eucalyptus. Kris what are your thoughts on NOW essential oils ?

  21. Shirley L says:

    I’m a wellness advocate for doterra, and yes, they are the best oils I have ever used.
    would not be without them!

  22. Shirley L says:

    Hi Kris, I use essential oils everyday. I diffuse them at night when I go to bed and put them somewhere on my body everyday. They are the best!

  23. trish says:

    lavender is my go to essential oil too – wouldn’t be without it

  24. BARBARA says:

    I like Vibrant Blue Oils

  25. emily says:

    Can anyone help me figure out what is the best lavender EO as there are a few varieties like augustifolia, vera and some others. Also regarding rose EO, otto or damascus and what is the best brand for Rose?

    • Jennifer says:

      Hi Emily! This is Jennifer from Team Crazy Sexy. Kris suggested some great brands in the article above like Annmarie Gianni, Young Living, Mountain Rose Herbs and dōTERRA. Each type of oil has different properties, so make sure you read a bit on them to make sure you’re getting what you’re looking for. Good luck and peaceful dreams!

  26. Sabina says:

    Floracopeia also has lovely oils… http://www.floracopeia.com ?

  27. Lisa says:

    Changing my diet to a more real foods based plan & less junk along with essential oils have been a game changer for me & my family to stay above the wellness line. ??✨Thieves blend is my fav for immune support, Digize blend for GI support, and Frankincense for grounding & sleep support are my top 3 must haves. Thanks for all your healthy living tips Kris!! Xoxo

  28. Melissa Lacewell says:

    KRIS UR AWESOME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  29. Lisa says:

    Got my oil shelf by my bed. I am a distributor for Young Living and it’s really helpful to receive all the education I do and my family comes to me when they need relief from most things. “Mom, I need some oils!” Just sent a diffuser to my girl in college to keep her dorm room healthy. She caied and thanked me for the lavender for her sunburn too. So many great things.

    • Maria says:

      Hi Lisa, I am interested in the educating myself part on the oils. Could you please share a reference guide that you find reliable? Thank you so mucha

  30. Pam Bilfeld says:

    I love Young Living essential oils. I fully trust their products and feel comfortable knowing that these oils will help me reap their awesome health benefits. My favorite way to enjoy them is to put them in a diffuser. My go-to mix: lavender, lemon & grapefruit 5 drops each. HEAVEN!

  31. Jane says:

    Rose Mountain Australian Sandalwood. I’ve been told to get sandalwood from Nepal or India and not Australia.

    I personally don’t think it has a great smell sniffing straight from the bottle but it’s exquisite once it’s in the tub. Australia’s great! Love love love the scent.

    Also, the essential oil called “Ground” from the company you suggested…can’t remember their name! I ordered the 3 samples of Calm, Vibrant (is that right?), and Ground. Ground is sandalwoody, earthy and intoxicating. Love it!

  32. Zita says:

    Kris, you are unbelievable 🙂
    I just had the worst night ever, with loads of panic, anxiety and sleep deprivation, so this is just what I needed.

    These are the loving winks from the universe, you tell me every morning 😉

  33. Denise Bowles says:

    I can’t be without my essential oils!! I really like my citrus ones for putting me in a great mood, they are so uplifting and just make me smile!! Lavender and Vetiver are my favorites for helping me to relax and calm down my mind at night to sleep. And during the day when I need to focus and concentrate I really like peppermint, rosemary and wild orange – apply to the base of the skull, on my wrist and then just breathe it in.
    These are just a few. I love sharing with others all the ways you can use oils to enhance your families lives. And you are right, a person needs to make sure and check out the oils they get, so many are diluted down and are not 100% of what the say they are.

    • Jane says:

      I really should broaden my horizons and use my oils outside of relaxing in the tub. I know they can really weave their magic. I should get something invigorating for these slow mornings to dab on my skin…with a carrier oil!

      • Denise Bowles says:

        Jane, there are so many different oils that help to get me going in the morning. I love using Peppermint and Wild Orange, applied to the base of the skull and then cup my hands and breathe it in. Also love them in my diffuser so that way I really want to get moving.

        • Jane says:

          Hi Denise.

          I’m really behind the times not having a diffuser. I absolutely need something to get me going in the morning. Diffuser and new oils are on my list! : )

        • Lknj says:

          I am new to oils and i reaally want to start using them i was wondering what acoil carrier was also i have depression anxiety panic attacks also get really crabby,and emotional and of course stress can the oils be mixed together or what ones work best together and also my son has adhd and gets very moody what can help and how would i use it on him any information would be great again i am new to this and would really appreciate more information

          • Denise Bowles says:

            Lknj,
            Being new the oils and finding out about them is so much fun, and by that I mean – trying the different oils to see which helps you the most and KNOWING that they will not harm you or your loved ones at all!! They help to support your body in ways that hard to imagine.

            I know that when I am dealing with some of the issues you listed – the first oil I grab is our Balance Blend, it does just that – and then helps to support the other oils I use so that they work even better with my body. Then from there, I really like using Wild Orange, any citrus oils is very uplifting. For you son, you will find that the oils you are using will also help him, but we also have a blend called Focus – that does just that.

            The biggest thing is to educate yourself about the oils and the ones that you will be using. I know I did that and I had used oils 20 years ago – and things have changed. Make sure and only use oils that 100% of what they say they are – otherwise you may not be happy with the results and that will not help you in what you are looking for.

          • Jennifer says:

            Hi there! This is Jennifer from Team Crazy Sexy. A carrier oil is something you could use to dilute the essential oil. Some essential oils can be very strong and burn the skin. Adding a few drops of essential oil to a carrier oil not only protects your skin, but it also allows you to get much longer use out of the bottle of essential oil. There are lots of different types of carrier oils. Following is an article that can help you decide which one is best for you. Good luck and enjoy! https://www.healthline.com/health/carrier-oil

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