How can you combat anxiety and stress with essential oils?

Anxiety is a state of diffuse worry, which is often difficult to link to a specific cause. It is accompanied by symptoms of stress of varying severity: muscle tension, irritability, difficulty concentrating, a lump in the throat or sleep disturbances.

Distress, on the other hand, manifests itself in a more sporadic but intense manner, in the form of an attack. It often arises suddenly, accompanied by a sense of immediate danger and pronounced physical symptoms such as palpitations, a feeling of suffocation, trembling or a general sense of unease. These reactions can intensify the fear and create a vicious circle that is difficult to break at the time.

Anxiety and distress may be linked: a prolonged state of anxiety can increase the likelihood of panic attacks.

The causes of anxiety are not always clearly identified, but certain factors may contribute to it: stressful or traumatic events, periods of uncertainty, mental overload, emotional imbalances or individual predispositions. It can also arise when one feels overwhelmed or out of control in a particular situation.

During an anxiety attack, certain actions can help you gradually regain a sense of calm. The aim is to slow down, refocus and ease physical symptoms.

1. Focus on your breathing

When feeling anxious, breathing often becomes rapid and shallow, which can intensify feelings of tightness. Taking a few minutes to consciously slow down your breathing can help calm the body. Breathe in slowly through your nose, allowing your stomach to expand, then breathe out gently. Repeat this cycle for several minutes to gradually release tension.

2. Refocus on your senses

Focusing your attention on tangible things (the feel of your feet on the floor, an object in your hand, or your breathing) can interrupt a rising sense of anxiety. This shift in attention can also help curb racing thoughts.

3. Retreat to a calming environment if possible

Temporarily removing yourself from a noisy or stressful environment can help you regain your calm. Even a few minutes in a quieter place can make all the difference.

4. Use essential oils for support

Scent can help create a sense of calm. Apply 1 drop of a suitable essential oil (such as the Fine lavender or Petitgrain bigarade) on a handkerchief or diluted in 4 to 5 drops of carrier oil on the wrists. Breathe in slowly. This can complement breathing exercises.

Precautions for use: These essential oils are not recommended for use by pregnant or breastfeeding women, or by children under the age of 6. Always carry out a patch test beforehand and follow the specific precautions for use for each essential oil.

Stress can manifest itself in various ways, including physical, emotional and cognitive symptoms. These reactions reflect the body’s response to a situation perceived as demanding or unsettling.

• Physical symptoms: headaches, persistent tiredness, sleep disturbances, nausea, muscle tension, changes in appetite

• Emotional symptoms: irritability, nervousness, anxiety, feeling overwhelmed, low mood or loss of self-confidence

• Cognitive symptoms: difficulty concentrating, memory problems, indecisiveness, intrusive or repetitive thoughts

• Physiological reactions: increased heart rate, faster breathing, a feeling of heightened alertness.

When stress becomes chronic, these symptoms can become more pronounced and gradually affect one’s overall well-being.

Depending on how stress or anxiety manifests itself, certain essential oils may be more suitable than others. The choice depends on the sensations experienced, whether they are primarily emotional, physical or occasional.

For mild anxiety or everyday nervousness

General tension or inner restlessness can be alleviated with essential oils featuring gentle, comforting notes.

Fine lavender is often used to promote relaxation and help manage moments of everyday nervousness.

Use: 1 drop on a handkerchief or diluted in a vegetable oil and applied to the wrists; breathe deeply for a few minutes.

Precautions: Do not use during pregnancy or on children under 6 years of age. For internal use only in limited doses and for short periods, on the advice of a therapist. Avoid contact with the eyes and mucous membranes.

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Petitgrain bigarade can also help with feelings of inner restlessness and aid in regaining a sense of emotional balance.

Use: 1 drop on a handkerchief or diluted in a vegetable oil and applied to the wrists; breathe deeply for a few minutes.

Precautions: Not recommended for pregnant and/or breastfeeding women, or for children under 6 years of age. Avoid contact with the eyes and mucous membranes. For internal use only in limited doses and for short periods, on the advice of a therapist. Always dilute for application to the skin. Must always be used diluted.

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In the event of a panic attack or a surge in stress

When experiencing a sudden surge of anxiety, certain essential oils can help restore a sense of calm through their effects on the sense of smell.

Roman chamomile essential oil is valued for its ability to help soothe intense emotional reactions. Bitter orange petitgrain can also be used to help with physical symptoms such as palpitations or shortness of breath.

Use: Apply 1 drop diluted in 4 to 5 drops of carrier oil to the wrists or inhale directly from the bottle whilst breathing slowly.

Precautions: these essential oils are not recommended during pregnancy, whilst breastfeeding, or for children under 6 years of age, and must always be used diluted on the skin. It is also recommended to carry out a patch test before use.

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In cases of physical tension linked to stress

Stress can manifest itself in the body, particularly as muscle tension or a feeling of tightness.

The essential oil of marjoram is often used to help relieve nervous and muscular tension.

Use: Dilute 1 drop of essential oil in 4 to 5 drops of carrier oil, then massage into areas of tension (solar plexus, shoulders, nape of the neck).

Precautions: These essential oils must always be used diluted on the skin. They are not recommended for use by pregnant or breastfeeding women, or by young children (under 6 years of age). As with any essential oil, it is recommended that a patch test be carried out before use. Always use diluted on the skin. Do not apply to mucous membranes. Keep out of reach of children. Avoid contact with the eyes.

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In cases of anxiety accompanied by sleep disturbances

When anxiety makes it difficult to fall asleep, certain essential oils can help create an atmosphere conducive to rest.

Fine lavender is commonly used to aid falling asleep. Shell marjoram can complement this effect by helping to release tension built up at the end of the day.

Use: 1 drop on the pillow or diluted in 4 to 5 drops of carrier oil, then applied to the wrists; inhale at bedtime.

In cases of stage fright or stress before an event

Before giving a speech or facing an important moment, certain essential oils can help you refocus.

The essential oil of Laurel is traditionally used to support situations where self-confidence is required. It can be combined with mindful breathing to promote a more calm state.

Use: 1 drop diluted in 4 to 5 drops of carrier oil, applied to the wrists, to be inhaled for a few minutes before the event.

Precautions for use: Bay laurel essential oil must always be used diluted on the skin. Do not use during pregnancy or on children under 6 years of age. Rare cases of allergies to bay laurel have been reported. Always carry out a patch test on the inside of your elbow for any recipe containing laurel essential oil, at least 48 hours before use.

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Alongside essential oils, other natural approaches can be incorporated as part of a treatment programme to help manage stress more effectively and support emotional balance. Certain plants and nutrients are particularly valued for supporting the body during periods of stress or fatigue.

Step 1 – Boosting stress resilience

Organic Brazilian Ginseng (Gomphrena) Powder – dietary supplement

An adaptogenic plant, Brazilian ginseng helps the body adapt better to stressful situations. It supports physical and mental performance and helps maintain energy levels during periods of tiredness or overwork. 

Recommended use: take 1 teaspoon (2 to 3 g) per day, in a herbal tea, juice or smoothie. 

Precautions for use : This food supplement is not a substitute for a varied and balanced diet or a healthy lifestyle. Intended for adults only; it is not recommended during pregnancy or whilst breastfeeding, or in cases of a history of hormone-dependent cancer (breast, ovarian, endometrial). Do not exceed the recommended daily dose and keep out of reach of children.

Discover Organic Brazilian Ginseng (Gomphrena) Powder – dietary supplement

Step 2 – Balancing your emotions and building resilience to stress

Saffron & Rhodiola – 30 capsules – Dietary supplement

This blend combines two plant-based active ingredients with complementary effects: saffron helps maintain a positive mood and reduce nervous tension, whilst rhodiola, an adaptogenic plant, supports the body’s resilience in the face of temporary stress. 

Recommended use: take 1 capsule a day with a glass of water. 

Precautions for use : This food supplement is not a substitute for a varied and balanced diet or a healthy lifestyle. For adults only; not recommended during pregnancy or whilst breastfeeding, or for people taking antidepressants. Do not exceed the recommended daily dose and keep out of reach of children.

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Step 3 – Reducing fatigue and supporting the nervous system

Triple Magnesium 120 capsules – Dietary supplement

A combination of three forms of magnesium for effective absorption and optimal intake, helping to reduce fatigue and support the proper functioning of the nervous system. 

Recommended use: take 1 to 3 capsules a day, to be swallowed with a glass of water. 

Precautions for use : This food supplement is not a substitute for a varied and balanced diet or a healthy lifestyle. For adults only; do not exceed the recommended daily dose. Pregnant or breastfeeding women should seek advice from a healthcare professional before taking any supplements. Magnesium may have a laxative effect in some people. This supplement also contains an organic sea lettuce extract providing a small amount of iodine: if you have thyroid problems, it is advisable to seek medical advice. Keep out of reach of children.

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EXTRA TIPS

Organic Relaxing Massage Oil

Ideal for self-massage to relieve stress and tension. Its 100% natural formula combines soothing essential oils with the enveloping citrus scents of mandarin, neroli, orange and petitgrain bigarade. 

Recommended use : Apply to clean skin in the evening, using gentle strokes over the body, paying particular attention to the trapezius muscles, the nape of the neck, the shoulders, the solar plexus and areas of stress-related tension. 

Precautions for use: Do not use on children, or on pregnant or breastfeeding women. Avoid contact with the eyes. In case of contact, rinse thoroughly with clean water. Avoid exposure to the sun after applying the product.

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Stress & Emotions Essential Oil Roll-on

This roll-on combines eight essential oils known for their soothing properties, such as lavender, neroli and chamomile. It helps to calm nervous tension, soothe emotions and encourage a sense of letting go. 

Precautions for use : Keep out of reach of children and avoid contact with the eyes. This product must not be used by pregnant or breastfeeding women, or by children under 7 years of age. Do not swallow.

Discover the Stress & Emotions Essential Oil Roll-on

Stress is often linked to the workplace, where demands, pace and relationships can all cause tension. To manage it more effectively, the first step is to identify the causes: an excessive workload, difficulty organising one’s time, an imbalance between work and personal life, a lack of recognition or strained relationships.

Once these factors have been identified, there are some simple steps you can take to cope better with these situations in everyday life:

• Organise your time more effectively: prioritise tasks, tackle them one at a time and limit distractions

• Set boundaries: learn to say no when necessary and make sure you have time to recharge

• Take breaks: build in moments to catch your breath, go for a walk or relax during the day.

Precautions

In cases of hair loss in women, it is advisable to consult your GP to rule out any underlying medical causes. Dietary supplements are only beneficial as part of a holistic approach, including a balanced diet and a healthy lifestyle.

Essential oils are powerful natural concentrates. Please refer carefully to the intended uses and precautions on each product information sheet. Store them in suitable glass bottles, away from light and air. Keep them out of reach of children. Do not use during pregnancy or whilst breastfeeding, or on children under 6 years of age. Avoid contact with the eyes and mucous membranes. Please consult the general safety information sheet for essential oils as well as the specific safety information sheet for each essential oil.

If you’re experiencing anxiety or periods of stress, adopting a healthy lifestyle can make a real difference: limit stimulants such as coffee, ensure you get enough sleep and incorporate regular physical activity. Practices such as breathing exercises, relaxation techniques, sophrology and meditation can also help you manage these moments better and regain a sense of calm in your everyday life.