Lavender has long been prized for its floral aroma and lovely purple colour.
The plant and its many variations have been used in perfumes, soaps, and recipes all over the world since at least the mediaeval period .
Lavender has a long history of use in medicine, in addition to looking and smelling lovely. More recently, the plant has been used to treat anxiety symptoms.
The scientific method
Lavender is well-known for its ability to induce relaxation.
Indeed, one of the primary benefits of lavender is that it can soothe without sedating .
Lavender can reduce anxiety by influencing the body's fight-or-flight response, which is more than just a state of mind.
Lavender essential oil has been shown to be effective in reducing the following symptoms:
- anxiety
- restlessness
- agitation
- disturbed sleep
- nervousness
- depressive symptoms
According to an older 2005 study, the aroma of lavender and orange reduced anxiety in dental patients.
Another study found that aromatherapy used during labour can help women feel less anxious. The study also discovered that inhaling three drops of lavender every eight hours for four weeks prevented postpartum stress, anxiety, and depression.
Lavender used in aromatherapy massage has been shown to improve the physical and mental health of young mothers, allowing for better mother-infant interaction.
While research indicates that essential oils have health benefits, the Food and Drug Administration (FDA) does not monitor or regulate the purity or quality of essential oils.
It is critical to consult with your healthcare provider before using essential oils. Make sure to look into the quality of a brand's products.
Essential oils may cause allergic reactions in some people. Before experimenting with a new essential oil, always perform a patch test and adhere to dosage and dilution guidelines.
Benefits Lavender may have a number of anti-anxiety effects, including:
- improved mood
- lower heart rate
- lower adrenaline levels
- regulated breathing
- improved sleep quality
The nervous system
Lavender has been shown to have parasympathetic nervous system effects. The parasympathetic nervous system regulates anxiety-related bodily processes such as heart rate, breathing rhythm, and hormone secretion.
By restoring a neutral state, lavender can aid in the regulation of these bodily processes. This entails lowering the heart rate, adrenaline levels, and breathing rate.
Mental Health
According to mental health research, lavender may be beneficial as a complementary treatment for mild to moderate depression.
An earlier 2006 study discovered that lavender aromatherapy helped female college students with insomnia and depression.
A subsequent study discovered that inhaling lavender aroma improved sleep quality, depression, and stress levels in older adults.
Another study found that lavender has anti-anxiety and anti-depressive properties. In 50 patients with post-traumatic stress disorder, taking oral lavender for 6 weeks was shown to improve general mental health and quality of life.
Sleep
Lavender has long been used as a natural sleep aid to improve sleep quality and treat insomnia.
According to a 2010 study, orally administered lavender can help with symptoms of restlessness and disturbed sleep. This can alleviate anxiety while also improving general well-being and quality of life.
A subsequent study on middle-aged women with insomnia discovered that 20 minutes of lavender inhalation via aromatherapy can significantly improve sleep quality.
How to Use Lavender Most Effectively for Anxiety
The majority of research on lavender for anxiety symptoms includes oral administration and aromatherapy, indicating that these are the most effective methods of symptom reduction.
Clinical trials indicate that taking oral supplements containing lavender essential oil is the most effective way to treat anxiety symptoms.
Although 100 and 200 millilitres (mL) of lavender oil in capsules has demonstrated to be effective, clinical studies show the most effective dose of lavender oil is suggested to be 80 milligrams (mg) per day. The study emphasises the importance of using high-quality lavender oil that has not been diluted with additives or synthetic substances.
However, dosages ranging from 20 to 80 mg are still effective, and there have been no reports of adverse side effects at this level.
According to research, aromatherapy requires a minimum of 3 minutes of inhalation through olfaction (sense of smell) to be effective.
According to 2001 research, ten minutes of inhalation has an effect on bodily functions associated with anxiety, such as blood pressure and heart rate.
If you're using a diffuser, leave it on for at least 10 minutes to reap the benefits.
SUMMARY
The most effective ways to use lavender for anxiety are through oral supplements and aromatherapy.
Other ways to use lavender to alleviate anxiety
Lavender essential oil is the most commonly used form of lavender. Lavender essential oil is a versatile essential oil that can be used in a variety of applications.
When looking for an oil, make sure the label says "lavender essential oil" rather than "lavender oil." The term "essential oil" on the label guarantees that it is not just infused with lavender, but a pure, concentrated oil extracted from the plant.
Check all of the ingredients on the label to ensure that it is not diluted with synthetic ingredients or fillers. Consult your doctor about the quality of the brand you intend to use.
Bath
Essential oils can be a wonderful addition to a bath, helping to calm, soothe, and relax you while you relax in a luxurious setting.
To reap the benefits of essential lavender, add a few drops to a bath and soak away. You can use a single oil, such as lavender, or a combination of oils, such as lemon or orange.
Furthermore, hot water can help relax tired or sore muscles.
Diffuser
Essential oils are dispersed into the air by aromatherapy diffusers. Diffusers can be filled with any essential oil, including lavender or a blend of lavender and other oils like orange or chamomile.
By dispersing the oils into the air, they are inhaled through simple breathing, according to research.
Inhaling lavender can significantly reduce anxiety levels.
Aromas in the air not only help to deodorise the room, but they can also promote better sleep and alleviate symptoms of anxiety, particularly helping to relax and calm.
If you get anxious while watching scary or horror movies, try diffusing lavender oil while watching. According to a 2009 study , lavender can reduce responses to anxiety-inducing film clips.
Body
Lavender oil is quickly absorbed by the skin when applied topically via massage, resulting in a sedative and relaxing effect.
You can apply oil directly from the bottle or with a rollerball. Throughout the day, or as desired, apply to wrists, behind the ears, and the nape of the neck.
Oral
According to a reliable source, taking lavender essential oil orally is an effective treatment for anxiety symptoms. In this study, 80 grams of Silexan (capsulated lavender oil) were taken for a minimum of 6 weeks.
In this case, oral administration usually consists of one-a-day capsules of lavender oil, such as Seremind.
Capsules
Capsules are a popular way to consume lavender, and studies have shown that they are effective in reducing anxiety symptoms.
Before using, make sure to read the dosage and warnings on the bottle.
Tinctures
Tinctures are concentrated extracts of plants or herbs.
Lavender tincture is a concentrated liquid extract made from distilling lavender flowers and buds in alcohol.
Consume by placing a few drops under the tongue with the dropper and swallowing.
Safety
The FDA considers lavender essential oil to be generally safe, but it must be used for the intended purpose and in accordance with product dose guidelines.
Excessive lavender oil consumption has been linked to nausea and drowsiness, so it's critical to stick to the dosage recommendations on the bottle and not exceed one capsule per day.
According to research from 2010 , lavender oil is safe to use for anxiety relief. However, one report admits that long-term studies demonstrating safety are lacking, while another claims that evidence on lavender essential oil for specific types of anxiety, such as panic and phobic disorders, is lacking.
When considering treatments for mental health conditions, it is critical to seek the advice of a doctor or healthcare professional. If you have any concerns, consult your doctor.
In Conclusion
Lavender has therapeutic and medicinal properties in addition to its sweet, floral aroma. These include reducing anxiety symptoms.
Lavender has been shown in studies to help reduce anxiety levels and can be used in a variety of ways, including massage, aromatherapy, baths, décor, and recipes.
Before using lavender to treat anxiety symptoms, consult with your doctor or a healthcare professional.
