Stress Management Management Techniques Relaxation Aromatherapy Scents for Stress Relief By Laura Harold Laura Harold LinkedIn Laura Harold is an editor and contributing writer for Verywell Family, Fit, and Mind. Learn about our editorial process Updated on January 03, 2023 Fact checked Verywell Mind content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Adah Chung Fact checked by Adah Chung LinkedIn Adah Chung is a fact checker, writer, researcher, and occupational therapist. Learn about our editorial process Print JGI / Tom Grill Blend Images / Getty Images Table of Contents View All Table of Contents What Is Aromatherapy? How It Works Rosemary Lavender Peppermint Ylang-Ylang Lemon Frankincense Bergamot Lemongrass Safety Concerns What Is Aromatherapy? Aromatherapy is a holistic practice in which people inhale or smell essential oils. It has been shown to carry many benefits for wellness and stress relief. Studies have shown that aromatherapy does indeed have an effect on the brain and can alter behavior. Rosemary, lavender, and the other scents listed below are some of the most popular aromatherapy scents. This article discusses what aromatherapy is, how it works, and popular essential oils. Learn the benefits of each oil so you can match the right scent with your aromatherapy needs. The article also covers safety precautions to keep in mind when choosing essential oils. How Scents Affect Mental Health Essential oils have been used for centuries for healing both physical and mental ailments. Among their reported benefits are improving memory and attention, creating a calming effect, preventing inflammation and illness, and more. But how can smelling something affect how we feel? More research is needed to fully understand the connection between essential oils and stress relief. However, we do know that smelling essential oils activates the emotional center of the brain. The hippocampus and the amygdala, which are parts of the brain responsible for memory and emotions, respectively, are connected to the olfactory bulb, which is responsible for the sense of smell. Aromatherapy may also affect hormonal levels and regulate the nervous system, leading to increased feelings of relaxation. Essential oils may be smelled or absorbed through the skin via massage or by soaking in a bathtub. The following are common ways in which people engage in aromatherapy: Aroma sticks (also called inhalers, they are portable objects that absorb the oil)Aromatic spritzersBody creams, oils, or lotionsDiffusersFacial steamersSalts (to use in the bath) Why We Associate Memories With Smells Rosemary Rosemary is associated with feelings of contentment, and it’s been shown to have positive effects on performance and mood. Rosemary may reduce cortisol levels, which can help relieve anxiety and stress. Research finds that rosemary has pain-relieving, anti-inflammatory, anti-spasm, anti-anxiety, and memory-boosting properties when inhaled. Compounds in rosemary—specifically rosmarinic acid and carnosic acid—may have the potential to improve symptoms of conditions such as Alzheimer's disease, Parkinson's disease, anxiety, depression, epilepsy, and withdrawal syndrome. More research is needed to determine how the mode of administration (such as inhaling these compounds or consuming them orally) may influence the effects. Smelling rosemary creates a stimulatory effect, increasing the function of the central nervous system and improving mental awareness. This means that rosemary aromatherapy may be a good choice for mid-day when you want to keep your energy levels up. Can Rosemary Improve Your Memory? Lavender The scent of lavender is associated with feeling calm, and for good reason. It may help lower blood pressure, calm the nervous system, and even improve your mood. Smelling lavender may have a relaxing effect without making your mind feel cloudy or foggy. Lavender aromatherapy may be recommended to someone experiencing stress, anxiety, or depression. Lavender contains a compound called linalool, which has been shown to lower blood pressure and reduce anxiety. Smelling lavender is also linked with improving pain and inflammation. In one study, people with menstrual pain smelled lavender for 30 minutes during the first three days of their period. They experienced less menstrual pain after two months of doing this. Another study found that, in babies, lavender aromatherapy during massage helped improve symptoms of colic. Peppermint Peppermint aromatherapy has been found to: Boost mental functionHelp clear coughs and coldsLower stress levelsReduce physical pain Peppermint may also help relieve bacterial, fungal, and viral infections when inhaled. Peppermint is used in products like mouthwash, gum, and toothpaste because it provides a sharp, fresh taste that many people enjoy. Peppermint may help you feel energized when you smell or consume it, and may even help to reduce symptoms of fatigue. Ylang-Ylang Ylang-ylang promotes calmness and reduces stress, making it a good option for unwinding and de-stressing at the end of a long day. Inhaling ylang-ylang may actually slow breathing and heart rate, so it may help people who are in shock or have experienced trauma. Research has found that using ylang-ylang in aromatherapy may help improve anxiety, depression, and high blood pressure. One study found that participants who inhaled ylang-ylang or applied it topically to the skin felt an increase in their sense of self-esteem. Ylang-ylang aromatherapy has been used to help post-menopausal women relieve anxiety, improve self-esteem, and lower blood pressure. Ylang-ylang works to boost mood by improving serotonin levels in the body. Serotonin is a neurotransmitter responsible for mood regulation, cognition, learning, and other functions. Lemon Research has shown that lemon oil may possess antidepressant effects. It is a good choice for stress relief and mood enhancement as well. Lemon oil has also been linked with improvements in mental and physical task performance and increased heart rate. People often find that the scent of lemon oil makes them feel more energetic and more "activated." Lemon oil may help relieve respiratory tract infections when inhaled. In addition, one study found that lemon oil aromatherapy helped relieve nausea and vomiting during pregnancy. Frankincense Frankincense has cognitive effects such as increased alertness. Some research suggests that frankincense may actually improve memory as well. Frankincense may be a good essential oil to diffuse in your room when you're studying for a test or completing a work project. Some research claims that frankincense is a good essential oil for clearing mental distractions and helping you calm the mind, especially during meditation. In traditional Chinese medicine, frankincense is used along with myrrh to improve blood circulation and eliminate blood stasis. It also has expectorant properties, which means that inhaling frankincense may help you cough up phlegm or mucus if you have a cold. Frankincense may help clear the airways if you have asthma. Of course, it's best to consult with a doctor prior to treating asthma on your own with frankincense. Bergamot Like lavender, bergamot essential oil also contains linalool, which may help reduce blood pressure and anxiety. Studies of the effects of bergamot essential oil mixed with other essential oils have shown that people experienced: Improvements in depression symptomsPain reliefReduced heart rateStress reduction In one study, participants who were in the waiting room of a mental health treatment center inhaled bergamot essential oil. The bergamot lowered their heart rates and blood pressure levels, and overall, they reported feeling less stressed. Lemongrass Inhaling lemongrass may help cool down body temperature, especially during warm weather. Lemongrass aromatherapy may aid digestion, relieve nausea, and improve symptoms of menstruation like headaches and muscle cramps. People often report lemongrass aromatherapy as a stimulating and reviving experience. You might diffuse some lemongrass in your home when you want to feel more vibrant or energized. Lemongrass oil may help reduce anxiety. One study notes that lemongrass aromatherapy had an anxiolytic (anti-anxiety) effect on participants, even after limited exposure. However, further research is needed to understand lemongrass oil as a potential anxiety treatment. Safety Concerns Many essential oils are not regulated by the Food and Drug Administration (FDA). While some essential oils may benefit physical and mental health conditions, they should never replace treatment by a qualified healthcare professional. Take safety precautions when using essential oils. Buy Quality Oils It's important to be informed about the quality of the product you're buying. Most essential oils are sold in a dark-colored bottle, and the manufacturer should clearly identify the source (where the oil comes from) on the label. Be sure the ingredients are pure, meaning the oil doesn't include other types of perfumes. Dilute Oils Essential oils should always be diluted before use. For instance, use three to five drops of oil per 1/2 cup of water in a diffuser. Diffuse oils in a ventilated area. Only diffuse essential oils for about 30 minutes at a time, taking regular breaks in between. Store Oils Properly Remember that heat, light, and oxygen affect the quality of the oil. Be sure to store your oils in their original containers (bottles with air-tight tops) and in a cool, dark place away from direct sunlight. Keep oils out of reach of children and pets. Consult With a Doctor Consult with a doctor about any pre-existing health conditions you have before starting aromatherapy. For instance, if you already have high blood pressure, you may want to avoid stimulating oils or anything that could potentially increase your blood pressure or heart rate. If you notice any adverse symptoms like headache, nausea, vomiting, irregular heartbeat, or sinus irritation, stop aromatherapy right away and consult a doctor. Use caution if you're applying essential oils to your skin. You should never apply an essential oil directly to the skin, but rather, dilute it in a carrier oil like coconut oil. Ingesting (swallowing) essential oils is not recommended. If you have adverse reactions to topical application of essential oils like skin burning or skin rashes, be sure to seek medical attention right away. A Word From Verywell Aromatherapy can be a fun and easy way to de-stress. You can try different scents and find out which ones you like best. However, aromatherapy is usually a complementary treatment, which means it shouldn't take the place of other physical or mental health treatments. If you are seeking treatment for a health condition, be sure to reach out to a doctor or mental health professional. 30 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Cancer Institute. Aromatherapy with essential oils (PDQ®)–Health professional version. Sowndhararajan K, Kim S. Influence of fragrances on human psychophysiological activity: With special reference to human electroencephalographic response. Sci Pharm. 2016;84(4):724-751. doi:10.3390/scipharm84040724 Ali B, Al-Wabel NA, Shams S, Ahamad A, Khan SA, Anwar F. Essential oils used in aromatherapy: A systemic review. Asian Pac J Trop Biomed. 2015;5(8):601-611. doi:10.1016/j.apjtb.2015.05.007 Kontaris I, East BS, Wilson DA. Behavioral and neurobiological convergence of odor, mood and emotion: A review. Front Behav Neurosci. 2020;14. doi:10.3389/fnbeh.2020.00035 Fung TKH, Lau BWM, Ngai SPC, Tsang HWH. Therapeutic effect and mechanisms of essential oils in mood disorders: Interaction between the nervous and respiratory systems. Int J Mol Sci. 2021;22(9):4844. doi:10.3390/ijms22094844 Sayorwan W, Ruangrungsi N, Piriyapunyporn T, Hongratanaworakit T, Kotchabhakdi N, Siripornpanich V. Effects of inhaled rosemary oil on subjective feelings and activities of the nervous system. Sci Pharm. 2013;81(2):531-542. doi:10.3797/scipharm.1209-05 Boehm K, Büssing A, Ostermann T. Aromatherapy as an adjuvant treatment in cancer care--A descriptive systematic review. Afr J Tradit Complement Altern Med. 2012;9(4):503-518. doi:10.4314/ajtcam.v9i4.7 Ghasemzadeh Rahbardar M, Hosseinzadeh H. Therapeutic effects of rosemary (Rosmarinus officinalis L.) and its active constituents on nervous system disorders. Iranian J Basic Med Sci. 2020;23(9):1100-1112. doi:10.22038/ijbms.2020.45269.10541 Cleveland Clinic. How lavender can improve your health. Nikjou R, Kazemzadeh R, Rostamnegad M, Moshfegi S, Karimollahi M, Salehi H. The effect of lavender aromatherapy on the pain severity of primary dysmenorrhea: A triple-blind randomized clinical trial. Ann Med Health Sci Res. 2016;6(4):211-215. doi:10.4103/amhsr.amhsr_527_14 Çetinkaya B, Başbakkal Z. The effectiveness of aromatherapy massage using lavender oil as a treatment for infantile colic. Int J Nurs Pract. 2012;18(2):164-169. doi:10.1111/j.1440-172X.2012.02015.x National Center for Complementary and Integrative Health. Peppermint oil. Cleveland Clinic. 11 essential oils and how to use them. Tan LT, Lee LH, Yin WF, et al. Traditional uses, phytochemistry, and bioactivities of cananga odorata (ylang-ylang). Evid Based Complement Alternat Med. 2015;2015:896314. doi:10.1155/2015/896314 Gnatta JR, Piason PP, Lopes Cde L, Rogenski NM, Silva MJ. Aromatherapy with ylang ylang for anxiety and self-esteem: a pilot study. Rev Esc Enferm USP. 2014;48(3):492-499. doi:10.1590/s0080-623420140000300015 de Sousa DP, Silva RHN, Silva EFD, Gavioli EC. Essential oils and their constituents: An alternative source for novel antidepressants. Molecules. 2017;22(8):1290. doi:10.3390/molecules22081290 Kiecolt-Glaser JK, Graham JE, Malarkey WB, Porter K, Lemeshow S, Glaser R. Olfactory influences on mood and autonomic, endocrine, and immune function. Psychoneuroendocrinology. 2008;33(3):328-339. doi:10.1016/j.psyneuen.2007.11.015 Yavari Kia P, Safajou F, Shahnazi M, Nazemiyeh H. The effect of lemon inhalation aromatherapy on nausea and vomiting of pregnancy: a double-blinded, randomized, controlled clinical trial. Iran Red Crescent Med J. 2014;16(3):e14360. doi:10.5812/ircmj.14360 Asadı E, Shahabı Kaseb MR, Zeıdabadı R, Hamedınıa MR. Effect of 4 weeks of frankincense consumption on explicit motor memory and serum BDNF in elderly men. Turk J Med Sci. 2019;49(4):1033-1040. doi:10.3906/sag-1810-204 Wakefield ME. Special treatments. In: Constitutional Facial Acupuncture. Elsevier; 2014:267-276. doi:10.1016/b978-0-7020-4947-7.00008-7 Cao B, Wei XC, Xu XR, et al. Seeing the unseen of the combination of two natural resins, frankincense and myrrh: Changes in chemical constituents and pharmacological activities. Molecules. 2019;24(17):3076. doi:10.3390/molecules24173076 Al-Yasiry AR, Kiczorowska B. Frankincense--therapeutic properties. Postepy Hig Med Dosw (Online). 2016;70:380-91. doi:10.5604/17322693.1200553 Liu Z, Liu X, Sang L, Liu H, Xu Q, Liu Z. Boswellic acid attenuates asthma phenotypes by downregulation of GATA3 via pSTAT6 inhibition in a murine model of asthma. Int J Clin Exp Pathol. 2015;8(1):236-43. Perna S, Spadaccini D, Botteri L, et al. Efficacy of bergamot: From anti-inflammatory and anti-oxidative mechanisms to clinical applications as preventive agent for cardiovascular morbidity, skin diseases, and mood alterations. Food Sci Nutr. 2019;7(2):369-384. doi:10.1002/fsn3.903 Han X, Gibson J, Eggett DL, Parker TL. Bergamot (Citrus bergamia) essential oil inhalation improves positive feelings in the waiting room of a mental health treatment center: A pilot study. Phytother Res. 2017;31(5):812-816. doi:10.1002/ptr.5806 Shah G, Shri R, Panchal V, Sharma N, Singh B, Mann AS. Scientific basis for the therapeutic use of Cymbopogon citratus, stapf (Lemon grass). J Adv Pharm Technol Res. 2011;2(1):3-8. doi:10.4103/2231-4040.79796 Goes TC, Ursulino FR, Almeida-Souza TH, Alves PB, Teixeira-Silva F. Effect of lemongrass aroma on experimental anxiety in humans. J Altern Complement Med. 2015;21(12):766-773. doi:10.1089/acm.2015.0099 Turek C, Stintzing FC. Stability of essential oils: A review. Compr Rev Food Sci Food Saf. 2013;12(1):40-53. doi:10.1111/1541-4337.12006 Kawai E, Takeda R, Ota A, et al. Increase in diastolic blood pressure induced by fragrance inhalation of grapefruit essential oil is positively correlated with muscle sympathetic nerve activity. J Physiol Sci. 2020;70:2. doi:10.1186/s12576-020-00733-6 Posadzki P, Alotaibi A, Ernst E. Adverse effects of aromatherapy: A systematic review of case reports and case series. Int J Risk Saf Med. 2012;24(3):147-161. doi:10.3233/jrs-2012-0568 By Laura Harold Laura Harold is an editor and contributing writer for Verywell Family, Fit, and Mind. Originally written by Elizabeth Scott, PhD Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing. Learn about our editorial process See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Speak to a Therapist for Stress Management Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.