Stress, defined as the belief that we are unable to cope with a challenge or situation, is a natural response of our bodies. Whether it's a professional deadline, a life change, or a period of emotional overload, everyone reacts differently to stress. Some will throw themselves into a thousand activities at once, seeking to release their energy through action, while others, on the contrary, will feel overwhelmed, unable to get out of bed, as if paralyzed.
It's important to understand that stress, in and of itself, isn't always a bad thing. So-called "adaptive" stress is our body's response to help prepare us to deal with new or challenging situations. It alerts us and pushes us to take action to find solutions. However, when stress becomes excessive or prolonged, it loses this adaptive function and becomes a real burden on our well-being. This chronic stress, often the cause of anxiety, exhausts us, paralyzes us, and ultimately prevents us from finding solutions to the situations that worry us.
Fortunately, nature offers us gentle solutions to better manage these tense moments. Essential oils, with their calming and rebalancing properties, are valuable allies for calming the mind, easing bodily tension, and restoring emotional balance. In this article, we'll explore how to use four key essential oils to transform your stressful daily life into an oasis of serenity.
4 essential oils to manage stress
True Lavender: The protective mother who envelops with her love
True Lavender essential oil is often described as the protective mother, a reassuring figure who, even when gently reprimanding, always envelops with her unconditional love. It is there to calm agitations, bring peace, and offer a feeling of security, like a comforting embrace that soothes the mind and relaxes the body.
True lavender draws its relaxing power from its richness in linalool and linalyl acetate, two molecules with proven calming effects. This biochemical duo acts deeply on the nervous system, helping to calm tension and reduce anxiety. Like a protective mother, it guides and helps find answers in times of intense stress, bringing clarity and calm.
Thanks to its reassuring and relaxing properties, True Lavender is particularly effective at calming fears, relieving irritability, and managing mood swings due to lack of sleep. Its harmonizing action on the mind and body makes it an essential oil essential for anyone who feels overworked or emotionally tense.
- Practical advice: Diffuse a few drops of True Lavender in your living space, especially in the evening. It will act as a protective mother, calming internal turmoil and creating an atmosphere of security and serenity.
- Special Precautions: True lavender, although mild, may initially be perceived as quite invigorating at the top note. Some people may experience a slightly aggressive impression, which quickly fades to give way to floral and fruity aromas, enveloping and soothing. Not suitable for pregnant women under 3 months, or infants under 3 months.
Petit grain bigarade: The sensitive friend who soothes emotions
Petitgrain bigarade essential oil is described as a sensitive and wise friend. Like a caring friend, it gently soothes tension and balances emotions. Its comforting freshness brings lightness to the soul, and it is able to calm nerves while soothing anxieties. In difficult times, it acts as a friend who consoles and makes you smile despite the stress.
Petitgrain bigarade essential oil primarily contains linalool and linalyl acetate, biochemical components that give it its powerful relaxing and decontracting properties. These molecules act directly on the nervous system, promoting relaxation and letting go. Petitgrain bigarade is indicated for those who are hypersensitive or who have difficulty handling emotional "shocks." It soothes bodily tension, relieves muscle and nervous spasms, and helps release tension due to stress and anxiety.
By acting on both the mind and body, this essential oil balances emotions while promoting better communication. It helps to better manage sadness, frustration, and anxiety—emotional states that can sometimes manifest as nervous spasms or muscle contractions.
- Practical tip: Diffuse a few drops in the room where you spend time. It will bring lightness of mind while balancing your emotions. You can also apply it in massage by diluting a few drops in jojoba vegetable oil to calm muscle and nervous spasms, especially in the shoulders or neck.
- Special precautions: Its fragrance, at once fruity, green and floral, is fresh and light, but some people may experience a slightly stimulating sensation at first, before the calming effect takes over. Not recommended for pregnant women under 3 months - Not suitable for infants under 3 months - Dilute with a vegetable oil for sensitive skin.
Lemongrass: The energetic big sister that pushes you forward
Lemongrass essential oil is likened to an energetic and vibrant older sister, encouraging you to move forward and overcome challenges with dynamism. It boosts your energy while helping you refocus, like sunlight dispelling clouds of fatigue and anxiety. This essential oil is both an energy source and an energy cleanser, ideal for those looking to recharge while regaining mental clarity and vitality.
Lemongrass is rich in citral, a biochemical compound that gives it its stimulating and rebalancing properties. This component is particularly effective at dispelling fatigue and bringing a sense of mental clarity. Lemongrass also helps improve self-esteem and encourage forgiveness, essential elements for moving forward with ease in life.
In addition to being energizing, this oil has antispasmodic and relaxing properties. It helps calm physical and emotional tension, while providing comforting support in the face of discomfort and worry. It is perfect for times when anxiety or guilt lead to anger, helping to release these negative emotions to regain a state of balance.
- Helpful Tip: Diffuse a few drops of Lemongrass with a few drops of Sweet Orange in your workspace or home at the start of the day. Its fresh, citrusy aroma will stimulate your mind and improve your concentration.
- Specific precautions: Due to its intense fragrance, it is recommended to use it in small quantities when diffusing, especially for people sensitive to strong odors. Not suitable for pregnant or breastfeeding women - Nor for children under 6 years old - Dilute before application to the skin - Avoid direct contact with eyes and mucous membranes.
Sweet Orange: The radiant child who brings back a smile
Sweet Orange essential oil evokes the radiant and innocent smile of a child. Simple, joyful, and light, it brings a comforting sweetness that brightens even the darkest days. Like a burst of laughter that warms the heart, Sweet Orange helps dispel sadness and restore a feeling of lightness. This oil invites the sweetness of life and brings out a sparkling joy, ideal for calming the mind and easing tension.
Sweet orange essential oil is rich in limonene, a molecule with calming and relaxing properties. This biochemical component works effectively to reduce anxiety and calm agitated minds. It is perfect for promoting collaboration and exchange, as it brings lightness and optimism to social interactions. It is also an excellent choice for easing tension and providing gentle comfort in times of overwork.
With its sweet and fruity aroma, Sweet Orange creates a reassuring and warming atmosphere, perfect for relaxing and regaining emotional balance. It helps manage states of nervousness or overwork that can lead to sadness and restlessness.
- Practical tip: Diffuse a few drops of Sweet Orange to create a joyful and light atmosphere during the day or evening.
- Specific precautions: Not recommended for pregnant women under 3 months and infants under 3 months - Dilute before applying to the skin - Do not apply to the skin before sun exposure, as orange oil is photosensitizing.
Synergies to soothe the mind
“Zero Stress” Room Spray
Create a calming atmosphere in your home with this stress-relieving room spray. Perfect for unwinding after a long day, this blend soothes the mind, calms tension, and helps you regain an instant sense of well-being.
Ingredients :
- 10 drops of true lavender essential oil
- 8 drops of Petitgrain bigarade essential oil
- 6 drops of Sweet Orange essential oil
- 95 ml of distilled water or floral water (such as Neroli)
- 1 teaspoon of solubol (to mix the oils and water well)
Preparation :
- In a 100 ml spray bottle, pour the drops of essential oils.
- Add the spoonful of solubol to help disperse the oils into the water.
- Top up with distilled water or hydrosol to the top of the bottle.
- Shake well before each use.
Use :
- Spray this spray throughout your home, especially in areas where you relax, such as the living room or bedroom. You can also use it in your office to calm work-related stress. Its relaxing scent will envelop you in a gentle sense of serenity.
General precautions:
- Avoid direct contact with eyes. Keep out of reach of children.
“Immediate Calm” Broadcast
This diffused synergy is ideal for transforming your environment into a haven of tranquility. Combining the soothing and relaxing properties of essential oils, it helps you release mental and physical tension in just minutes.
Ingredients :
- 4 drops of true lavender essential oil
- 4 drops of Petitgrain bigarade essential oil
- 2 drops of Lemongrass essential oil
Preparation :
- Pour the essential oils directly into your diffuser. Diffuse the blend for 15 to 20 minutes, preferably in a well-ventilated room.
Use :
- Diffuse this blend in your living room or bedroom before bed to calm the day's stress and promote restful sleep. You can also use it during meditation or relaxation sessions to enhance the calming effects.
- General precautions: Make sure the room is well ventilated. Avoid streaming, preferring 20-minute sessions several times a day.
“Express Relaxation” Roll-on
This roll-on is your go-to for quick and effective relaxation in any situation. Thanks to the combination of True Lavender, Petitgrain Bigarade, and Lemongrass, it provides an immediate relaxing effect, right at your fingertips.
Ingredients :
- 5 drops of true lavender essential oil
- 3 drops of Petitgrain bigarade essential oil
- 2 drops of Lemongrass essential oil
- 9 ml of jojoba vegetable oil
Preparation :
- Pour the essential oils into a 10 ml roll-on bottle.
- Fill with vegetable oil to the top of the bottle.
- Shake gently to mix well.
Use :
- Apply this roll-on to your wrists, neck, or solar plexus when you feel a surge of stress or anxiety. Inhale the aromas deeply for an instantly calming effect.
- General precautions: Do not apply to irritated or damaged skin.
General precautions for the use of essential oils
- Dilution: Dilute essential oils before skin application to avoid irritation.
- Tolerance test: Before use, carry out a skin tolerance test by applying a small amount of the diluted synergy to the inside of the elbow and wait 24 hours to check for an allergic reaction.
- Do not use in children, pregnant or breastfeeding women without medical advice: It is imperative to consult the essential oils sheet and consult a health professional before any use in these specific cases.
- Precautions for medical conditions: People suffering from chronic illnesses (asthma, epilepsy, hypertension, etc.) should consult their doctor before using essential oils, as some may have adverse effects or be contraindicated with their treatment. Your doctor is the only primary player in your health.
- Beware of photosensitizing oils: Some essential oils, such as citrus oils (lemon, bergamot, grapefruit), can cause skin burns or spots if exposed to the sun after application. Do not use them before direct sun exposure.
- Avoid mucous membranes and eyes: Essential oils can cause severe irritation. In case of accidental contact, rinse thoroughly with a carrier oil, not water. Consult your doctor.
Additional advice on essential oil synergies
In addition to essential oil synergies, which you can use in spray, diffusion, or roll-on form, it's essential to incorporate simple techniques to better manage stress in your daily life. These methods, such as 3/6 breathing and the body shake, are complementary tools that act directly on the body and mind to release tension.
Breathing 3/6 to calm the nervous system
3/6 Breathing is a controlled breathing method that helps instantly calm the nervous system and restore a state of relaxation. It directly affects the body's physiology by lengthening the exhalation to trigger the parasympathetic nervous system's relaxation response.
How to practice it?
- Sit comfortably and close your eyes.
- Inhale deeply through your nose while mentally counting to 3.
- Exhale slowly through your mouth for a count of 6.
- Repeat this cycle for 3 to 5 minutes.
This technique is ideal for quickly calming anxiety attacks, calming the mind, and regulating breathing when it's accelerated by stress. It's an exercise you can practice anywhere, and you can combine it with breathing your essential oils.
Body shake to release physical tension
The body shake is a dynamic technique that involves shaking the body to release physical and emotional tension, much like a child who, when frustrated or upset, shakes themselves to release excess energy. This spontaneous, natural, and instinctive movement is a powerful way to relieve accumulated stress.
When a child is overwhelmed by emotion, they shake themselves without thinking, moving their arms, legs, and entire body to release it. Similarly, the body shake helps release tension that has become embedded in the body due to stress. By moving the body without control or restraint, you release this trapped energy, allowing the mind to calm down.
How to practice body shake?
- Standing with your feet hip-width apart for a stable base.
- Begin by gently shaking your arms, letting them swing freely to each side.
- Continue shaking your legs, lifting your heels slightly off the floor so that your whole body is moving.
- Gradually speed up the movement, shaking your shoulders, hips, torso, and even your head. Let your whole body move like a child would, without restriction.
- Shake vigorously for 1 to 2 minutes, then gradually slow down the movement.
- Breathe deeply when finished, and feel the lightness and release in your body.
This technique is ideal for releasing excess tension after a stressful day or when you feel overwhelmed by your emotions. It helps clear stagnant energy and allow for a sense of calm and relaxation. By acting like a child shaking themselves to release their frustration, you reconnect with an instinctive movement of release and well-being.
Stress no longer has a place in your daily life with these essential oil synergies and simple yet powerful techniques. Whether you choose to immerse yourself in a soothing diffusion, shake off your tensions like an angry child, or practice 3/6 breathing to calm your mind, you now have all the keys to saying "bye bye" to stress.
Petitgrain Bigarade soothes your emotions, True Lavender envelops you like a protective mother, Lemongrass boosts your energy, and Sweet Orange brings a joyful smile to your face. Combine them with a body shake session and turn every tense moment into an opportunity to relax, smile, and find serenity.
Don't wait any longer! Incorporate these tips into your routine and make wellness your new mantra. Because, let's be honest, who wants to stress when you can feel light, calm, and relaxed? Go ahead, shake, breathe, relax, and let essential oils guide you to a more zen everyday life.
Sources of information (bibliography):
Daiana Petry, Psychoaromatherapy, Éditions Librinova, July 31, 2024, 708 p., ISBN: 979-1040558729
Françoise Couic-Marinier, Aromatherapy: Better living with your emotions with essential oils, self-hypnosis and meditation, Édition Terre vivante, March 16, 2021, 320 p., ISBN: 978-2360984848
Charly Cungi, The little book of cardiac coherence. Editions – Firstforum, November 4, 2020, 106 p., ISBN: 978-2412055175
Study reference:
Hedigan F, Sheridan H, Sasse A. Benefit of inhalation aromatherapy as a complementary treatment for stress and anxiety in a clinical setting - A systematic review. Complement Ther Clin Pract. 2023 Aug; 52:101750. doi: 10.1016/j.ctcp.2023.101750. Epub 2023 Apr 5. PMID: 37031643. https://www.sciencedirect.com/science/article/pii/S1744388123000312?via%3Dihub
Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment or to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.
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