Anxiety can be caused by many things. Over time, these stressors can have a negative physical effect on the body. Herbs and essential oils have demonstrated sedative and anxiolytic activities in many human studies.
Recipes to Help with Anxiety
Blog Articles
Here’s a fun article about the how stimulating the vagus nerve with techniques like breathing and aromatherapy can help reduce stress and anxiety: Turning Chaos into Calm
RESEARCH
The listings of research below represent a compilation of scientific articles found on the topic, with a very brief overview description of each article/study. This compilation of research articles does not necessarily imply that there are adequate results to demonstrate safe and/or effective human use of any herb listed.
GENERAL
- Ernst, E. (2006). Herbal remedies for anxiety–a systematic review of controlled clinical trials. Phytomedicine, 13(3), 205-208.
- In a review of research, listed were studies of essential oils affecting the gabaergic system to reduce neurological diseases with an antinociceptive, anticonvulsant, anti-inflammatory, anxiolytic, and sedative effect. From: Wang, Z. J., & Heinbockel, T. (2018). Essential oils and their constituents targeting the gabaergic system and sodium channels as treatment of neurological diseases. Molecules, 23(5), 1061.
- Essential oil compounds that have a sedative effect were discussed. From: Buchbauer, G., Jirovetz, L., Jáger, W., Plank, C., & Dietrich, H. (1993). Fragrance compounds and essential oils with sedative effects upon inhalation. Journal of Pharmaceutical Sciences, 82(6), 660-664.
AJOWAN
- Ajowan seeds demonstrated an anxiolytic effect in mice. From: Soni, K., & Parle, M. (2017). Anxiolytic Effects of Trachyspermum ammi Seeds in Mice. Journal of Pharmaceutical Sciences and Pharmacology, 3(1), 71-74.
ANGELICA
- Angelica root essential oil reduced anxiety related anti-social behavior in mice. From: Min, L., Chen, S. W., Li, W. J., Wang, R., Li, Y. L., Wang, W. J., & Mi, X. J. (2005). The effects of angelica essential oil in social interaction and hole-board tests. Pharmacology Biochemistry and behavior, 81(4), 838-842.
- Angelica root has been used historically to ward off the bubonic plague. Read more: uhRohMuh – Angelica Root is a Heavenly Scented Essential Oil.
ASHWAGANDHA
- In a review of research, ten herbs offered human trails and demonstrated potential in reducing anxiety by affecting the Gamma-aminobutyric acid (GABA) inhibitory neurotransmitter. These included: kava, valerian, pennywort, hops, chamomile, ginkgo biloba, passionflower, ashwagandha, skullcap, and lemon balm. From: Savage, K., Firth, J., Stough, C., & Sarris, J. (2018). GABA‐modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytotherapy research, 32(1), 3-18.
- In this clinical trial of 98 chronically stressed people, an extract of ashwagandha root and leaf extract resulted in reduced cortosol levels, pulse rate, and blood pressure over 30 and 60 days. Bio-actives in the plant include withanolide glycosides and aglycodes. From: Abedon, B., & Ghosal, S. (2008). A standardized Withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans: a double-blind, randomized, placebo-controlled study.
- This double blind study of 52 overweight chronically stressed people demonstrated ashwagandha root over 8 weeks had no adverse side effects and reduced stress and food cravings as well as cortisol levels and body weight. From: Choudhary, D., Bhattacharyya, S., & Joshi, K. (2017). Body weight management in adults under chronic stress through treatment with Ashwagandha root extract: a double-blind, randomized, placebo-controlled trial. Journal of evidence-based complementary & alternative medicine, 22(1), 96-106.
- Participants given a 300 mg of extract from the root of the Ashwagandha had significantly reduced stress compared to placebo. From: Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255.
- In a twelve week clinical trial, ashwagandha significantly reduced anxiety compared to placebo. From: Cooley, K., Szczurko, O., Perri, D., Mills, E. J., Bernhardt, B., Zhou, Q., & Seely, D. (2009). Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974. PLoS One, 4(8), e6628.
- In a randomized placebo controlled double blind study of 86 particpants, ashwagandha reduced anxiety symptoms over placebo. From: SudKhyati, S., & Anup, B. T. (2013). A randomized double blind placebo controlled study of ashwagandha on generalized anxiety disorder. IntAyurvedic Med J, 1, 1-7.
BASIL
- Patients with anxiety disorders took O. sanctum leaf at 500 mg twice a day and noticed significant reduction in stress. From: Bhattacharyya, D., Sur, T. K., Jana, U., & Debnath, P. K. (2008). Controlled programmed trial of Ocimum sanctum leaf on generalized anxiety disorders.
- In a randomized, double-blind, placebo-controlled study, an extract of Ocimum tenuiflorum reduced stress over the placebo. From: Saxena, R. C., Singh, R., Kumar, P., Negi, M. P. S., Saxena, V. S., Geetharani, P., … & Venkateshwarlu, K. (2011). Efficacy of an extract of ocimum tenuiflorum (OciBest) in the management of general stress: A double-blind, placebo-controlled study. Evidence-based Complementary and Alternative Medicine, 2012.
BERGAMOT
- A study of 60 patients who were going to receive a laparoscopic cholecystectomy demonstrated that the group who received bergamot aromatherapy ahead of time had significantly lower salivary cortisol levels than the control group. From: Pasyar, N., Rambod, M., & Araghi, F. (2020). The effect of bergamot orange essence on anxiety, salivary cortisol, and alpha amylase in patients prior to laparoscopic cholecystectomy: A controlled trial study. Complementary Therapies in Clinical Practice, 39, 101153.
- Adolescents who received bergamot aromatherapy showed reduced stress. From: Seo, J. Y. (2009). The effects of aromatherapy on stress and stress responses in adolescents. Journal of Korean Academy of Nursing, 39(3), 357-365.
- In a small study with 13 pregnant women in their 28th week of pregnancy, anxiety and anger were reduced, and parasympathetic measurements increased after 5 minutes of aromatherapy inhalation (compared to the control group). Participants chose from three essential oils high in linalool and linalyl acetate: lavender, petitgrain, or bergamot. From: Igarashi, T. (2013). Physical and psychologic effects of aromatherapy inhalation on pregnant women: a randomized controlled trial. The Journal of Alternative and Complementary Medicine, 19(10), 805-810.
- Aromatherapy with a diluted lavender and bergamot spray reduced pain, stress, depression and anxiety in a 4 week study of 84 older people with chronic pain. From: Tang, S. K., & Tse, M. Y. (2014). Aromatherapy: does it help to relieve pain, depression, anxiety, and stress in community-dwelling older persons?. BioMed research international, 2014.
- In a study of 50 women who inhaled bergamot aroma for 50 minutes, they indicated an improved feeling of well being. From: Han, X., Gibson, J., Eggett, D. L., & Parker, T. L. (2017). Bergamot (Citrus bergamia) essential oil inhalation improves positive feelings in the waiting room of a mental health treatment center: A pilot study. Phytotherapy research, 31(5), 812-816.
- A blend of lavender and bergamot essential oil applied topically to the abdomen of 40 participants resulted in decreased pulse rate, systolic and diastolic blood pressure, and participants indicated a calming effect. From: Hongratanaworakit, T. (2011). Aroma-therapeutic effects of massage blended essential oils on humans. Natural product communications, 6(8), 1934578X1100600838.
- Citrus aurantium (bergamot) reduced anxiety and was a sedative in mice. From: Carvalho-Freitas, M. I. R., & Costa, M. (2002). Anxiolytic and sedative effects of extracts and essential oil from Citrus aurantium L. Biological and Pharmaceutical Bulletin, 25(12), 1629-1633.
- Teachers had reduced anxiety symptoms and were calmer after bergamot inhalation. From: Chang, K. M., & Shen, C. W. (2011). Aromatherapy benefits autonomic nervous system regulation for elementary school faculty in Taiwan. Evidence-Based Complementary and Alternative Medicine, 2011.
- Essential oils / herbs and their effect on human behavior was reviewed. St. John’s wort has shown to have an anxiolytic effect. Lavender has shown to decrease anxiety while improving sleep quality. Cannabis has a sedative effect and reduces anxiety. Bergamot has shown to improve relaxation. Olive oil has shown an anxiolytic effect. Black cummin has been both anxiolytic and anti-depressive. Valerian has shown to be a sedative that helps induce sleep. From: Castillo, M. A., Carrero, Y., Urdaneta, K. E., Renouf, M., Lubin, C., Nola, M., & Semprún-Hernández, N. (2018). ESSENTIAL OILS AS MODIFIERS OF HUMAN BEHAVIOR. Tropical and Subtropical Agroecosystems, 21(1).
BLACK PEPPER
- Piperine possesses potent antidepressant-like properties. From: Lee, S. A., Hong, S. S., Han, X. H., Hwang, J. S., Oh, G. J., Lee, K. S., … & Ro, J. S. (2005). Piperine from the fruits of Piper longum with inhibitory effect on monoamine oxidase and antidepressant-like activity. Chemical and pharmaceutical bulletin, 53(7), 832-835.
BORNYL ACETATE
- In low doses, bornyl acetate had a calming effect when inhaled by people. From: Matsubara, E., Fukagawa, M., Okamoto, T., Ohnuki, K., Shimizu, K., & Kondo, R. (2011). (-)-Bornyl acetate induces autonomic relaxation and reduces arousal level after visual display terminal work without any influences of task performance in low-dose condition. Biomedical Research, 32(2), 151-157.
BUTTERBUR
- In this randomized, placebo-controlled, double blind study, 72 healthy men reported reduced anxiety who took 4 days of an extract with a combination of valerian, passion flower, lemon balm, and butterbur. From: Meier, S., Haschke, M., Zahner, C., Kruttschnitt, E., Drewe, J., Liakoni, E., … & Gaab, J. (2018). Effects of a fixed herbal drug combination (Ze 185) to an experimental acute stress setting in healthy men–An explorative randomized placebo-controlled double-blind study. Phytomedicine, 39, 85-92.
CALENDULA
- Calendula extract was found effective compaired to diazepam in treating anxiety in rodents in elevated plus maze. From: Anita, R., & Chander, M. Pharmacological and Phytochemical Evaluation of Calendula officinalis Linn. For Anti-Anxiety Activity.
CALIFORNIA POPPY
- California poppy had a nontoxic and sedative effect in mice. From: Rolland, A., Fleurentin, J., Lanhers, M. C., Younos, C., Misslin, R., Mortier, F., & Pelt, J. M. (1991). Behavioural effects of the American traditional plant Eschscholzia californica: sedative and anxiolytic properties. Planta medica, 57(03), 212-216.
CANNABIS
- Essential oils / herbs and their effect on human behavior was reviewed. St. John’s wort has shown to have an anxiolytic effect. Lavender has shown to decrease anxiety while improving sleep quality. Cannabis has a sedative effect and reduces anxiety. Bergamot has shown to improve relaxation. Olive oil has shown an anxiolytic effect. Black cummin has been both anxiolytic and anti-depressive. Valerian has shown to be a sedative that helps induce sleep. From: Castillo, M. A., Carrero, Y., Urdaneta, K. E., Renouf, M., Lubin, C., Nola, M., & Semprún-Hernández, N. (2018). ESSENTIAL OILS AS MODIFIERS OF HUMAN BEHAVIOR. Tropical and Subtropical Agroecosystems, 21(1).
CATNIP
- Catnip may have a sedative effect on humans. From: Osterhoudt, K. C., Lee, S. K., Callahan, J. M., & Henretig, F. M. (1997). Catnip and the alteration of human consciousness. Veterinary and human toxicology, 39(6), 373-375.
- Catnip had a CNS depressing effect when fed to mice. From: Massoco, C. O., Silva, M. R., Gorniak, S. L., Spinosa, M. S., & Bernardi, M. M. (1995). Behavioral effects of acute and long-term administration of catnip (Nepeta cataria) in mice. Veterinary and human toxicology, 37(6), 530-533.
CEDARWOOD
- Cedrol inhalation, as found in cedarwood, had a relaxant effect in humans, increasing parasympathetic activity and reducing sympathetic activity. From: Dayawansa, S., Umeno, K., Takakura, H., Hori, E., Tabuchi, E., Nagashima, Y., … & Nishijo, H. (2003). Autonomic responses during inhalation of natural fragrance of “Cedrol” in humans. Autonomic Neuroscience, 108(1), 79-86.
- The cedrol constituent found in J. virginiana had an anxiolytic effect in rodents. From: Zhang, K., & Yao, L. (2018). The anxiolytic effect of Juniperus virginiana L. essential oil and determination of its active constituents. Physiology & behavior.
CEDROL
- Cedrol inhalation, as found in cedarwood, had a relaxant effect in humans, increasing parasympathetic activity and reducing sympathetic activity. From: Dayawansa, S., Umeno, K., Takakura, H., Hori, E., Tabuchi, E., Nagashima, Y., … & Nishijo, H. (2003). Autonomic responses during inhalation of natural fragrance of “Cedrol” in humans. Autonomic Neuroscience, 108(1), 79-86.
- Cedrol inhalation had a sedative effects in multiple animal species. From: Kagawa, D., Jokura, H., Ochiai, R., Tokimitsu, I., & Tsubone, H. (2003). The sedative effects and mechanism of action of cedrol inhalation with behavioral pharmacological evaluation. Planta medica, 69(07), 637-641.
- The cedrol constituent found in J. virginiana had an anxiolytic effect in rodents. From: Zhang, K., & Yao, L. (2018). The anxiolytic effect of Juniperus virginiana L. essential oil and determination of its active constituents. Physiology & behavior.
CHAMOMILE, GERMAN
- In a review of research, ten herbs offered human trails and demonstrated potential in reducing anxiety by affecting the Gamma-aminobutyric acid (GABA) inhibitory neurotransmitter. These included: kava, valerian, pennywort, hops, chamomile, ginkgo biloba, passionflower, ashwagandha, skullcap, and lemon balm. From: Savage, K., Firth, J., Stough, C., & Sarris, J. (2018). GABA‐modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytotherapy research, 32(1), 3-18.
- Saliva cortisol levels, a biomarker for anxiety, significantly reduced in a small study of those taking an oral chamomile supplement. From: Keefe, J. R., Guo, W., Li, Q. S., Amsterdam, J. D., & Mao, J. J. (2018). An exploratory study of salivary cortisol changes during chamomile extract therapy of moderate to severe generalized anxiety disorder. Journal of psychiatric research, 96, 189-195.
- In a review of research, the author concluded German chamomile appears to be effective and safe for sleep and anxiety concerns, but more clinical trials are needed. From: Hieu, T. H., Dibas, M., Surya Dila, K. A., Sherif, N. A., Hashmi, M. U., Mahmoud, M., … & Huy, N. T. (2019). Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta‐analysis of randomized trials and quasi‐randomized trials. Phytotherapy Research.
- Apigenin, a flavonoid isolated from German chamomile flowers, demonstrated anxiolytic activities in vitro and in vivo. From: Avallone, R., Zanoli, P., Puia, G., Kleinschnitz, M., Schreier, P., & Baraldi, M. (2000). Pharmacological profile of apigenin, a flavonoid isolated from Matricaria chamomilla. Biochemical pharmacology, 59(11), 1387-1394.
- Multiple studies on the uses of herbs for mood disorders were reviewed. Promising herbs included: Hypericum perforatum (St. John’s wort), Piper methysticum (kava), Echium amoenum, Crocus sativus, Rhodiola rosea (golden root), Matricaria recutita (German chamomile), Ginkgo biloba (ginkgo), Passiflora incanata (passionflower), and Scutellaria lateriflora (blue skullcap). From: Sarris, Jerome, et al. “Herbal medicine for depression, anxiety and insomnia: a review of psychopharmacology and clinical evidence.” European neuropsychopharmacology 21.12 (2011): 841-860.
- In a study of 50 patients with acute leukemia, administration of aromatherapy of choice: lavender, peppermint, or chamomile, significantly improved perceived tiredness, lack of appetite, depression, and anxiety, compared to the placebo. From: Lisa Blackburn, M. S., Sara Achor, B. S. N., AD, B. A., Nicole Bauchmire, M. S., Danielle Dunnington, A. D., Klisovic, R. B., … & Tomlinson-Pinkham, K. (2017, July). The effect of aromatherapy on insomnia and other common symptoms among patients with acute leukemia. In Oncology nursing forum (Vol. 44, No. 4, p. E185). Oncology Nursing Society.
CHAMOMILE, ROMAN
- Aromatherapy with a blend of lavender, roman chamomile, and neroli, reduced anxiety and improved sleep in a study with 56 ICU patients. From: Cho, M. Y., Min, E. S., Hur, M. H., & Lee, M. S. (2013). Effects of aromatherapy on the anxiety, vital signs, and sleep quality of percutaneous coronary intervention patients in intensive care units. Evidence-Based Complementary and Alternative Medicine, 2013.
- Roman chamomile essential oil showed a sedative, anti-inflammatory effect in rats. From: Rossi, T., Melegari, M., Bianchi, A., Albasini, A., & Vampa, G. (1988). Sedative, anti-inflammatory and anti-diuretic effects induced in rats by essential oils of varieties of Anthemis nobilis: a comparative study. Pharmacological research communications, 20, 71-74.
CLARY SAGE
- In this double blind, randomized trial of 34 females with incontinence, the inhalation of clary sage significantly reduced systolic blood pressure, diastolic blood pressure, and respiratory rate and lowered stress during a urodynamic examination. From: Seol, G. H., Lee, Y. H., Kang, P., You, J. H., Park, M., & Min, S. S. (2013). Randomized controlled trial for Salvia sclarea or Lavandula angustifolia: differential effects on blood pressure in female patients with urinary incontinence undergoing urodynamic examination. The Journal of Alternative and Complementary Medicine, 19(7), 664-670.
- Aromatherapy of lavender, peppermint, rosemary, and clary sage reduced stress in nursing students. From: Park, M. K., & Lee, E. S. (2004). [The effect of aroma inhalation method on stress responses of nursing students]. Taehan Kanho Hakhoe Chi, 34(2), 344-351.
- Among Korean menopausal women, clary sage inhalation resulted in decreased cortisol levels and had an anti-depressant like effect. From:, Lee, K. B., Cho, E., & Kang, Y. S. (2014). Changes in 5‐hydroxytryptamine and Cortisol Plasma Levels in Menopausal Women After Inhalation of Clary Sage Oil. Phytotherapy research, 28(11), 1599-1605.
- In a randomized controlled study of 60 women with premenstrual syndrome, inhalation of clary sage essential oil aroma increased parasympathetic activity. From: Geethanjali, S., Venugopal, V., Poonguzhali, S., & Maheshkumar, K. (2020). Effect of clary sage oil as an aromatherapy on cardiac autonomic function among patients with premenstrual syndrome–A Randomized controlled study. Obesity Medicine, 100193.
CORIANDER
- In mice, Coriandrum sativum seed had an anxiolytic effect and may have sedative and muscle relaxant possibility. From: Emamghoreishi, M., Khasaki, M., & Aazam, M. F. (2005). Coriandrum sativum: evaluation of its anxiolytic effect in the elevated plus-maze. Journal of Ethnopharmacology, 96(3), 365-370.
ELECAMPANE
- Stress effects on internal organs, blood, carbohydrate metabolism, and lipid peroxidation process were reduced in mice with Inula helenium extracts. From: Nesterova, I., Zelenskaia, K. L., Vetoshkina, T. V., Aksinenko, S. G., Gorbacheva, A. V., & Gorbatykh, N. A. (2002). Mechanisms of antistressor activity of Inula helenium preparations. Eksperimental’naia i klinicheskaia farmakologiia, 66(4), 63-65.
FENNEL
- Intranasal application of a product containing lavender and fennel improved sleep quality in 30 volunteers increased melatonin and decreased cortisol levels, and relaxed brain waves, indicating reduced stress. From: Jardim, M., Amaral, F., de Souza Antunes, V. M., Rodrigues, F., de Souza, M. S. A., Siqueto, F. R. F. R., … & Oliveira, C. R. (2018). PinetoninaTM, an Intranasally Administered Essential Oil Preparation, Is Effective in Decrease of Cortisol Levels and on the Glutamate Release Modulation. Neuroscience and Medicine, 9(03), 135.
FOREST BATHING
- In a study with 498 people, spending time in the forest improved emotions and reduced stress. From: Morita, E., Fukuda, S., Nagano, J., Hamajima, N., Yamamoto, H., Iwai, Y., … & Shirakawa, T. (2007). Psychological effects of forest environments on healthy adults: Shinrin-yoku (forest-air bathing, walking) as a possible method of stress reduction. Public health, 1.
- This paper reviewed research on 24 studies with 12 subjects each across Japan, totaling 280 people. Each subject walked in a forest one day, and walked in the city another day. Results showed that the forest walking resulted in lower concentrations of cortisol, pulse rate, blood pressure, and improved parasympathetic nerve activity, with lowered sympathetic nerve activity compared to the city environments. From: Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental health and preventive medicine, 15(1), 18.
- Research on the stress reducing benefits of a forest bath, immersing oneself in the trees, is discussed. From: Tsunetsugu, Y., Park, B. J., & Miyazaki, Y. (2010). Trends in research related to “Shinrin-yoku”(taking in the forest atmosphere or forest bathing) in Japan. Environmental health and preventive medicine, 15(1), 27.
GALPHIMIA
- In a thorough review of scientific research, the author concluded high quality evidence to support kava, passionflower, and galphimia for anxiety and St. John’s wort and saffron for depression. The author found promising evidence for turmeric for depression, ashwagandha for anxiety and depression, and for ginkgo as an adjunct treatment to schizophrenia. From: Sarris, J. (2018). Herbal medicines in the treatment of psychiatric disorders: 10‐year updated review. Phytotherapy research, 32(7), 1147-1162.
GERANIUM
- In a small study of 24 mothers, the intervention was four weeks of an aromatherapy massage (40 minutes twice per week) with lavender and geranium essential oils diluted to 4% in a carrier oil. Results based on EEG patterns, salivary cortisol and plasma BDNF levels, showed reduced stress compared to the control group. From: Wu, J. J., Cui, Y., Yang, Y. S., Kang, M. S., Jung, S. C., Park, H. K., … & Eun, S. Y. (2014). Modulatory effects of aromatherapy massage intervention on electroencephalogram, psychological assessments, salivary cortisol and plasma brain-derived neurotrophic factor. Complementary Therapies in Medicine, 22(3), 456-462.
- In a double blind, randomized trial, anxiety was reduced among women awaiting a medical procedure after smelling a blend of vetiver, bergamot, and geranium aromas for ten minutes. From: Wiebe, E. (2000). A randomized trial of aromatherapy to reduce anxiety before abortion. Effective Clinical Practice: ECP, 3(4), 166-169.
- In a study of 100 women going thru labor, inhaling geranium aroma reduced anxiety and diastolic blood pressure. From: Fakari, F. R., Tabatabaeichehr, M., Kamali, H., Fakari, F. R., & Naseri, M. (2015). Effect of inhalation of aroma of geranium essence on anxiety and physiological parameters during first stage of labor in nulliparous women: a randomized clinical trial. Journal of caring sciences, 4(2), 135.
- Undergraduate students who inhaled geranium aroma compared to rosemary or placebo reported reduced anxiety. From: Morris, N., Birtwistle, S., & Toms, M. (1995). Anxiety reduction by aromatherapy: anxiolytic effects of inhalation of geranium and rosemary. International Journal of Aromatherapy, 7(2), 33-39.
- In a study of 80 cardiac patients who inhaled geranium essential oil thru their oxygen mask, anxiety was reduced compared to the placebo. From: Shirzadegan, R., Gholami, M., Hasanvand, S., Birjandi, M., & Beiranvand, A. (2017). Effects of geranium aroma on anxiety among patients with acute myocardial infarction: A triple-blind randomized clinical trial. Complementary therapies in clinical practice, 29, 201-206.
GINGER
- In a small study involving 20 male students, inhaling a ginger and citrus aroma while sleeping reduced cortisol secretion levels in saliva that are associated with stress. From: Jiang, F., Kobayashi, T., Ichihashi, T., Ito, K., & Nomura, S. (2018). The effect of citrus ginger aroma on heart rate and salivary cortisol level during sleep at home. IEEJ Transactions on Electrical and Electronic Engineering.
GINKGO
- In a review of research, ten herbs offered human trails and demonstrated potential in reducing anxiety by affecting the Gamma-aminobutyric acid (GABA) inhibitory neurotransmitter. These included: kava, valerian, pennywort, hops, chamomile, ginkgo biloba, passionflower, ashwagandha, skullcap, and lemon balm. From: Savage, K., Firth, J., Stough, C., & Sarris, J. (2018). GABA‐modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytotherapy research, 32(1), 3-18.
- In a study of 170 patients with anxiety, taking a ginkgo supplement was well tolerated and better than the placebo in reducing symptoms. From: Woelk, H., Arnoldt, K. H., Kieser, M., & Hoerr, R. (2007). Ginkgo biloba special extract EGb 761® in generalized anxiety disorder and adjustment disorder with anxious mood: a randomized, double-blind, placebo-controlled trial. Journal of psychiatric research, 41(6), 472-480.
- Multiple studies on the uses of herbs for mood disorders were reviewed. Promising herbs included: Hypericum perforatum (St. John’s wort), Piper methysticum (kava), Echium amoenum, Crocus sativus, Rhodiola rosea (golden root), Matricaria recutita (German chamomile), Ginkgo biloba (ginkgo), Passiflora incanata (passionflower), and Scutellaria lateriflora (blue skullcap). From: Sarris, Jerome, et al. “Herbal medicine for depression, anxiety and insomnia: a review of psychopharmacology and clinical evidence.” European neuropsychopharmacology 21.12 (2011): 841-860.
GOTU KOLA
- Anxiety, stress, and depression were significantly reduced in 33 participants who took a gotu kola supplement twice daily for 60 days. From: Jana, U., Sur, T. K., Maity, L. N., Debnath, P. K., & Bhattacharyya, D. (2010). A clinical study on the management of generalized anxiety disorder with Centella asiatica. Nepal Med Coll J, 12(1), 8-11.
- In a placebo controlled study, gotu kola has anxiolytic activity in humans related to measurements of acoustic startle response. From: Bradwejn, J., Zhou, Y., Koszycki, D., & Shlik, J. (2000). A double-blind, placebo-controlled study on the effects of Gotu Kola (Centella asiatica) on acoustic startle response in healthy subjects. Journal of clinical psychopharmacology, 20(6), 680-684.
HOPS
- In a review of research, ten herbs offered human trails and demonstrated potential in reducing anxiety by affecting the Gamma-aminobutyric acid (GABA) inhibitory neurotransmitter. These included: kava, valerian, pennywort, hops, chamomile, ginkgo biloba, passionflower, ashwagandha, skullcap, and lemon balm. From: Savage, K., Firth, J., Stough, C., & Sarris, J. (2018). GABA‐modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytotherapy research, 32(1), 3-18.
- A daily supplement of hops over 4 weeks was given to young adults who reported at least mild symptoms of depression, anxiety, and stress. Results showed significantly improved mood compared to the placebo. From: Kyrou, I., Christou, A., Panagiotakos, D., Stefanaki, C., Skenderi, K., Katsana, K., & Tsigos, C. (2017). Effects of a hops (Humulus lupulus L.) dry extract supplement on self-reported depression, anxiety and stress levels in apparently healthy young adults: a randomized, placebo-controlled, double-blind, crossover pilot study. Hormones, 16(2), 171-180.
- In this double blind study with 50 participants, ingesting beta eudesmol from hops reduced stress in test taking participants compared to placebo. From: Ohara, K., Misaizu, A., Kaneko, Y., Fukuda, T., Miyake, M., Miura, Y., … & Tsuda, A. (2019). β-Eudesmol, an Oxygenized Sesquiterpene, Reduces the Increase in Saliva 3-Methoxy-4-Hydroxyphenylglycol After the “Trier Social Stress Test” in Healthy Humans: A Randomized, Double-Blind, Placebo-Controlled Cross-Over Study. Nutrients, 11(1), 9.
- Oral intake of a lozenge containing lavender oil, hop extracts, lemon balm and oat had a calming effect. From: Dimpfel, W., Pischel, I., & Lehnfeld, R. (2004). Effects of lozenge containing lavender oil, extracts from hops, lemon balm and oat on electrical brain activity of volunteers. European journal of medical research, 9(9), 423-431.
HYSSOP
- Inhalation of lavender and hyssop oil decreased mobility in mice that were treated with caffeine. Inhalation of ginger, thyme, peppermint, and cypress oil increased mobility. From: Lim, W. C., Seo, J. M., Lee, C. I., Pyo, H. B., & Lee, B. C. (2005). Stimulative and sedative effects of essential oils upon inhalation in mice. Archives of pharmacal research, 28(7), 770-774.
JUNIPER
- In a study of 14 stroke patients, a footbath and massage with juniper, lavender, rosemary, patchouli, and orange reduced stress, improved mood, increased body temperature, and improved sleeping satisfaction compared to the placebo. From: Lee, J. H., Seo, E. K., Shim, J. S., & Chung, S. P. (2017). The effects of aroma massage and foot bath on psychophysiological response in stroke patients. Journal of physical therapy science, 29(8), 1292-1296.
KAVA
- In a thorough review of scientific research, the author concluded high quality evidence to support kava, passionflower, and galphimia for anxiety and St. John’s wort and saffron for depression. The author found promising evidence for turmeric for depression, ashwagandha for anxiety and depression, and for ginkgo as an adjunct treatment to schizophrenia. From: Sarris, J. (2018). Herbal medicines in the treatment of psychiatric disorders: 10‐year updated review. Phytotherapy research, 32(7), 1147-1162.
- In a review of research, kava kava and lavender demonstrated results as a treatment for anxiety. From: Barić, H., Đorđević, V., Cerovečki, I., & Trkulja, V. (2018). Complementary and alternative medicine treatments for generalized anxiety disorder: systematic review and meta-analysis of randomized controlled trials. Advances in therapy, 35(3), 261-288.
- In a review of research, ten herbs offered human trails and demonstrated potential in reducing anxiety by affecting the Gamma-aminobutyric acid (GABA) inhibitory neurotransmitter. These included: kava, valerian, pennywort, hops, chamomile, ginkgo biloba, passionflower, ashwagandha, skullcap, and lemon balm. From: Savage, K., Firth, J., Stough, C., & Sarris, J. (2018). GABA‐modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytotherapy research, 32(1), 3-18.
- In a stress test with 54 volunteers, kava and valerian reduced physiological reactivity. From: Cropley, M., Cave, Z., Ellis, J., & Middleton, R. W. (2002). Effect of kava and valerian on human physiological and psychological responses to mental stress assessed under laboratory conditions. Phytotherapy Research, 16(1), 23-27.
- Multiple studies on the uses of herbs for mood disorders were reviewed. Promising herbs included: Hypericum perforatum (St. John’s wort), Piper methysticum (kava), Echium amoenum, Crocus sativus, Rhodiola rosea (golden root), Matricaria recutita (German chamomile), Ginkgo biloba (ginkgo), Passiflora incanata (passionflower), and Scutellaria lateriflora (blue skullcap). From: Sarris, Jerome, et al. “Herbal medicine for depression, anxiety and insomnia: a review of psychopharmacology and clinical evidence.” European neuropsychopharmacology 21.12 (2011): 841-860.
LAVENDER
- In a review of 16 studies that included 1092 postmenopausal women, lavender aroma helped reduce symptoms like anxiety and hot flashes, but more research is suggested. From: Salehi-Pourmehr, H., Ostadrahimi, A., Ebrahimpour-Mirzarezaei, M., & Farshbaf-Khalili, A. (2020). Does aromatherapy with lavender affect physical and psychological symptoms of menopausal women? A systematic review and meta-analysis. Complementary Therapies in Clinical Practice, 39, 101150.This provided a review of studies demonstrating an anxiolytic effect of lavender. Generoso, M. B., Soares, A., Taiar, I. T., Cordeiro, Q., & Shiozawa, P. (2017). Lavender oil preparation (Silexan) for treating anxiety: an updated meta-analysis. Journal of clinical psychopharmacology, 37(1), 115-117.
- In a review of research, kava kava and lavender demonstrated results as a treatment for anxiety. From: Barić, H., Đorđević, V., Cerovečki, I., & Trkulja, V. (2018). Complementary and alternative medicine treatments for generalized anxiety disorder: systematic review and meta-analysis of randomized controlled trials. Advances in therapy, 35(3), 261-288.
- In a small study with 13 pregnant women in their 28th week of pregnancy, anxiety and anger were reduced, and parasympathetic measurements increased after 5 minutes of aromatherapy inhalation (compared to the control group). Participants chose from three essential oils high in linalool and linalyl acetate: lavender, petitgrain, or bergamot. From: Igarashi, T. (2013). Physical and psychologic effects of aromatherapy inhalation on pregnant women: a randomized controlled trial. The Journal of Alternative and Complementary Medicine, 19(10), 805-810.
- In a randomized clinical trial of 150 children ages 8-12, groups who received aromatherapy of lavender or sweet orange via a nebulizing diffuser or inhaler demonstrated less pain and anxiety associated with dental procedures. From: Nirmala, K., & Kamatham, R. (2021). Effect of Aromatherapy on Dental Anxiety and Pain in Children Undergoing Local Anesthetic Administrations: A Randomized Clinical Trial. Journal of Caring Sciences, 10(3), 111.
- Aromatherapy with a diluted lavender and bergamot spray reduced pain, stress, depression and anxiety in a 4 week study of 84 older people with chronic pain. From: Tang, S. K., & Tse, M. Y. (2014). Aromatherapy: does it help to relieve pain, depression, anxiety, and stress in community-dwelling older persons?. BioMed research international, 2014.
- In a small study of 24 mothers, the intervention was four weeks of an aromatherapy massage (40 minutes twice per week) with lavender and geranium essential oils diluted to 4% in a carrier oil. Results based on EEG patterns, salivary cortisol and plasma BDNF levels, showed reduced stress compared to the control group. From: Wu, J. J., Cui, Y., Yang, Y. S., Kang, M. S., Jung, S. C., Park, H. K., … & Eun, S. Y. (2014). Modulatory effects of aromatherapy massage intervention on electroencephalogram, psychological assessments, salivary cortisol and plasma brain-derived neurotrophic factor. Complementary Therapies in Medicine, 22(3), 456-462.
- Aromatherapy with a blend of lavender, roman chamomile, and neroli, reduced anxiety and improved sleep in a study with 56 ICU patients. From: Cho, M. Y., Min, E. S., Hur, M. H., & Lee, M. S. (2013). Effects of aromatherapy on the anxiety, vital signs, and sleep quality of percutaneous coronary intervention patients in intensive care units. Evidence-Based Complementary and Alternative Medicine, 2013.
- Inhalation of lavender and hyssop oil decreased mobility in mice that were treated with caffeine. Inhalation of ginger, thyme, peppermint, and cypress oil increased mobility. From: Lim, W. C., Seo, J. M., Lee, C. I., Pyo, H. B., & Lee, B. C. (2005). Stimulative and sedative effects of essential oils upon inhalation in mice. Archives of pharmacal research, 28(7), 770-774.
- Inhaling a blend of lavender and ylang ylang reduced test question stress compared to placebo in a study including 95 participants. Measurements of sympathetic nerve activity, serum cortisol levels, and blood pressure were significantly different in the tested groups. From: Bae, I., Song, J. A., Lee, M., & Hur, M. (2018). Effects of aromatherapy essential oil inhalation on the stress response after exposure to noise and arithmetic subtraction stressor: randomized controlled trial. INTERNATIONAL JOURNAL OF CLINICAL AND EXPERIMENTAL MEDICINE, 11(1), 275-284.
- In a randomized study with 280 cancer patients, the group who received four weekly lavender aromatherapy massages self reported reduced anxiety / depression up to 2 weeks after the end of the intervention. From: Wilkinson, S. M., Love, S. B., Westcombe, A. M., Gambles, M. A., Burgess, C. C., Cargill, A., … & Ramirez, A. J. (2007). Effectiveness of aromatherapy massage in the management of anxiety and depression in patients with cancer: a multicenter randomized controlled trial. Journal of Clinical Oncology, 25(5), 532-539.
- An aroma 4:2:1 blend of lavender, ylang ylang, and neroli reduced blood pressure and stress measurements in patients who were going to receive an angiography procedure. From: Song, E. J., & Lee, M. Y. (2018). Effects of Aromatherapy on Stress Responses, Autonomic Nervous System Activity and Blood Pressure in the Patients Undergoing Coronary Angiography: A Non-Randomized Controlled Trial. Journal of Korean Academy of Nursing, 48(1), 1-11.
- Intranasal application of a product containing lavender and fennel improved sleep quality in 30 volunteers increased melatonin and decreased cortisol levels, and relaxed brain waves, indicating reduced stress. From: Jardim, M., Amaral, F., de Souza Antunes, V. M., Rodrigues, F., de Souza, M. S. A., Siqueto, F. R. F. R., … & Oliveira, C. R. (2018). PinetoninaTM, an Intranasally Administered Essential Oil Preparation, Is Effective in Decrease of Cortisol Levels and on the Glutamate Release Modulation. Neuroscience and Medicine, 9(03), 135.
- A blend of lavender and bergamot essential oil applied topically to the abdomen of 40 participants resulted in decreased pulse rate, systolic and diastolic blood pressure, and participants indicated a calming effect. From: Hongratanaworakit, T. (2011). Aroma-therapeutic effects of massage blended essential oils on humans. Natural product communications, 6(8), 1934578X1100600838.
- In a study of 14 stroke patients, a footbath and massage with juniper, lavender, rosemary, patchouli, and orange reduced stress, improved mood, increased body temperature, and improved sleeping satisfaction compared to the placebo. From: Lee, J. H., Seo, E. K., Shim, J. S., & Chung, S. P. (2017). The effects of aroma massage and foot bath on psychophysiological response in stroke patients. Journal of physical therapy science, 29(8), 1292-1296.
- In a study of 49 nursing home residents, lemon balm and lavender had differing positive effects on agitation and dementia. From: Watson, K., Hatcher, D., & Good, A. (2018). A randomised controlled trial of Lavender (Lavandula Angustifolia) and Lemon Balm (Melissa Officinalis) essential oils for the treatment of agitated behaviour in older people with and without dementia. Complementary Therapies in Medicine.
- In a study of menopausal women, ingestion of bitter orange and lavender flower powders significantly reduced anxiety compared to the placebo. From: Farshbaf-Khalili, A., Kamalifard, M., & Namadian, M. (2018). Comparison of the effect of lavender and bitter orange on anxiety in postmenopausal women: A triple-blind, randomized, controlled clinical trial. Complementary therapies in clinical practice, 31, 132-138.
- In a study of 80 female students, both the aroma of lavender and the aroma of orange reduced test taking anxiety compared to the placebo. From: Bakhsha, F., Yousefi, Z., Aryaee, M., & Jafari, S. Y. (2016). Comparison effect of Lavender and Citrus aurantium aroma on anxiety in female students at Golestan University of Medical Sciences. Journal of Basic Research in Medical Sciences, 3(4), 4-11.
- There was a sedative effect in mice from lavender and linalool. From: Buchbauer, G., Jirovetz, L., & Jäger, W. (1991). Aromatherapy: evidence for sedative effects of the essential oil of lavender after inhalation. Zeitschrift für Naturforschung C, 46(11-12), 1067-1072.
- Inhalation of an essential oil blended with lavender, ylang-ylang, marjoram, and neroli had a relaxing effect and reduced blood pressure in humans. From: Kim, I. H., Kim, C., Seong, K., Hur, M. H., Lim, H. M., & Lee, M. S. (2012). Essential oil inhalation on blood pressure and salivary cortisol levels in prehypertensive and hypertensive subjects. Evidence-Based Complementary and Alternative Medicine, 2012.
- Aromatherapy of lavender, peppermint, rosemary, and clary sage reduced stress in nursing students. From: Park, M. K., & Lee, E. S. (2004). [The effect of aroma inhalation method on stress responses of nursing students]. Taehan Kanho Hakhoe Chi, 34(2), 344-351.
- Lavender odor may have an anxiolytic reaction in gerbils similar to diazepam. From: Bradley, B. F., Starkey, N. J., Brown, S. L., & Lea, R. W. (2007). Anxiolytic effects of Lavandula angustifolia odour on the Mongolian gerbil elevated plus maze. Journal of ethnopharmacology, 111(3), 517-525.
- Oral intake of a lozenge containing lavender oil, hop extracts, lemon balm and oat had a calming effect. From: Dimpfel, W., Pischel, I., & Lehnfeld, R. (2004). Effects of lozenge containing lavender oil, extracts from hops, lemon balm and oat on electrical brain activity of volunteers. European journal of medical research, 9(9), 423-431.
- Both adults and infants showed a reduced depressed affect in their EEG with inhalation of rosemary and lavender. From: Sanders, C., Diego, M., Fernandez, M., Field, T., Hernandez-Reif, M., & Roca, A. (2002). EEG asymmetry responses to lavender and rosemary aromas in adults and infants. International Journal of Neuroscience, 112(11), 1305-1320.
- In a study of 105 women in their 35 – 37th week of pregnancy, the test group dropped 7 drops of lavender and 1 drop of rose water into a washcloth and took 10 deep breaths in before putting it next to their pillow for the night. The control group did the same with sesame oil. The study was conducted until 6 weeks post delivery. The aromatherapy group had significantly lower postpartum depression. From: Kianpour, M., Moshirenia, F., Kheirabadi, G., Asghari, G., Dehghani, A., & Dehghani-Tafti, A. (2018). The effects of inhalation aromatherapy with rose and lavender at week 38 and postpartum period on postpartum depression in high-risk women referred to selected health centers of Yazd, Iran in 2015. Iranian journal of nursing and midwifery research, 23(5), 395.
- Essential oils / herbs and their effect on human behavior was reviewed. St. John’s wort has shown to have an anxiolytic effect. Lavender has shown to decrease anxiety while improving sleep quality. Cannabis has a sedative effect and reduces anxiety. Bergamot has shown to improve relaxation. Olive oil has shown an anxiolytic effect. Black cummin has been both anxiolytic and anti-depressive. Valerian has shown to be a sedative that helps induce sleep. From: Castillo, M. A., Carrero, Y., Urdaneta, K. E., Renouf, M., Lubin, C., Nola, M., & Semprún-Hernández, N. (2018). ESSENTIAL OILS AS MODIFIERS OF HUMAN BEHAVIOR. Tropical and Subtropical Agroecosystems, 21(1).
- In a study of 50 patients with acute leukemia, administration of aromatherapy of choice: lavender, peppermint, or chamomile, significantly improved perceived tiredness, lack of appetite, depression, and anxiety, compared to the placebo. From: Lisa Blackburn, M. S., Sara Achor, B. S. N., AD, B. A., Nicole Bauchmire, M. S., Danielle Dunnington, A. D., Klisovic, R. B., … & Tomlinson-Pinkham, K. (2017, July). The effect of aromatherapy on insomnia and other common symptoms among patients with acute leukemia. In Oncology nursing forum (Vol. 44, No. 4, p. E185). Oncology Nursing Society.
LEMON
- In a small study involving 20 male students, inhaling a ginger and citrus aroma while sleeping reduced cortisol secretion levels in saliva that are associated with stress. From: Jiang, F., Kobayashi, T., Ichihashi, T., Ito, K., & Nomura, S. (2018). The effect of citrus ginger aroma on heart rate and salivary cortisol level during sleep at home. IEEJ Transactions on Electrical and Electronic Engineering.
- Lemon and valerian inhalation reduced depression in humans. From: Komori, T., Matsumoto, T., Motomura, E., & Shiroyama, T. (2009). P. 2. g. 008 Effects of lemon and valerian inhalation on autonomic nerve activity in depressed and healthy subjects. European Neuropsychopharmacology, 19, S475-S476.
- Lemon vapor possesses anxiolytic, antidepressant-like effects in mice. From: Komiya, M., Takeuchi, T., & Harada, E. (2006). Lemon oil vapor causes an anti-stress effect via modulating the 5-HT and DA activities in mice. Behavioural Brain Research, 172(2), 240-249.
- Mice experienced sedative, anxiolytic, and anti-depressive effects from Citrus limon leaf essential oil. From: Lopes Campêlo, L. M., Gonçalves e Sá, C., de Almeida, A. A. C., Pereira da Costa, J., Costa Marques, T. H., Mendes Feitosa, C., … & Mendes de Freitas, R. (2011). Sedative, anxiolytic and antidepressant activities of Citrus limon (Burn) essential oil in mice. Die Pharmazie-An International Journal of Pharmaceutical Sciences, 66(8), 623-627.
LEMONGRASS
- In a study with 60 healthy women, the inhalation of a blend of lemongrass, patchouli, and ylang ylang was more effective than inhaling lavender in reducing anxiety. Both the lavender group and the blend group showed reduced anxiety compared to the placebo. From: Siahaan, R., Rahardjo, T. B., & Ranti, A. (2015). Effectiveness of Indonesian Essential Oil Mixture of Lemongrass, Cananga, and Patchouli in Relaxation through Inhalation: A Clinical Test on Healthy Woman with High Potential for Stress. Makara Journal of Health Research, 143-151.
LICORICE
- Licorice extract had an antidepressant effect in mice due to an increase of brain norepinephrine and dopamine. From: Dhingra, D., & Sharma, A. (2006). Antidepressant-like activity of Glycyrrhiza glabra L. in mouse models of immobility tests. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 30(3), 449-454.
LINALOOL
- Linalool had a sedative effects on the Central Nervous System, including hypnotic, anticonvulsant and hypothermic properties, due to an inhibitory effect on glutamate binding in the (rat) cortex. From: Elisabetsky, E., Marschner, J., & Souza, D. O. (1995). Effects of linalool on glutamatergic system in the rat cerebral cortex. Neurochemical research, 20(4), 461-465.
LINALYL ACETATE
- Linalyl acetate works synergistically with linalool as an inhaled anti-anxiety treatment. From: Takahashi, M., Satou, T., Ohashi, M., Hayashi, S., Sadamoto, K., & Koike, K. (2011). Interspecies comparison of chemical composition and anxiolytic-like effects of lavender oils upon inhalation. Natural product communications, 6(11), 1769-1774.
LITSEA
- Litsea glaucescens showed antidepressant activity, and β-pinene and linalool were its active constituents. From: Guzmán-Gutiérrez, S. L., Gómez-Cansino, R., García-Zebadúa, J. C., Jiménez-Pérez, N. C., & Reyes-Chilpa, R. (2012). Antidepressant activity of Litsea glaucescens essential oil: identification of β-pinene and linalool as active principles. Journal of ethnopharmacology, 143(2), 673-679.
MARGORAM, SWEET
- A study with 104 teeth grinding patients and 500 saliva sample demonstrated Origanum majorana aroma reduced stress level. From: Merino, J. J., Parmigiani-Izquierdo, J. M., López-Oliva, M. E., & Cabaña-Muñoz, M. E. (2019). Origanum majorana Essential Oil Inhalation during Neurofeedback Training Reduces Saliva Myeloperoxidase Activity at Session-1 in Bruxistic Patients. Journal of clinical medicine, 8(2), 158.
- In a study, 70 elderly women wore an aromatherapy necklace for 4 weeks with orange and marjoram. It improved sleep and reduced anxiety compared to the placebo. From: Chun, N., & Kim, M. (2017). Effects of a Sleep Improvement Program Combined with Aroma-Necklace on Sleep, Depression, Anxiety and Blood Pressure in Elderly Women. Journal of Korean Academy of Nursing, 47(5), 651-662.
- Inhalation of an essential oil blended with lavender, ylang-ylang, marjoram, and neroli had a relaxing effect and reduced blood pressure in humans. From: Kim, I. H., Kim, C., Seong, K., Hur, M. H., Lim, H. M., & Lee, M. S. (2012). Essential oil inhalation on blood pressure and salivary cortisol levels in prehypertensive and hypertensive subjects. Evidence-Based Complementary and Alternative Medicine, 2012.
MELISSA / LEMON BALM
- In a double blind placebo controlled study of 72 patients with dementia, they either received a massage with the placebo lotion or lotion with Melissa twice a day for 4 weeks. The group who received the lotion containing Melissa had significantly reduced agitation. From: Ballard, C. G., O’Brien, J. T., Reichelt, K., & Perry, E. K. (2002). Aromatherapy as a safe and effective treatment for the management of agitation in severe dementia: The results of a double-blind. placebo-controlled trial with Melissa. The Journal of clinical psychiatry.
- In this double blind randomized placebo-controlled clinical trial with 55 volunteers who had benign heart palpitations, a 14 day treatment of 1,000 mg a day of extracts of Melissa officinalis leaf reduced anxiousness and heart palpitations. From: Alijaniha, F., Naseri, M., Afsharypuor, S., Fallahi, F., Noorbala, A., Mosaddegh, M., … & Sadrai, S. (2015). Heart palpitation relief with Melissa officinalis leaf extract: double blind, randomized, placebo controlled trial of efficacy and safety. Journal of ethnopharmacology, 164, 378-384.
- In this randomized, placebo-controlled, double blind study, 72 healthy men reported reduced anxiety who took 4 days of an extract with a combination of valerian, passion flower, lemon balm, and butterbur. From: Meier, S., Haschke, M., Zahner, C., Kruttschnitt, E., Drewe, J., Liakoni, E., … & Gaab, J. (2018). Effects of a fixed herbal drug combination (Ze 185) to an experimental acute stress setting in healthy men–An explorative randomized placebo-controlled double-blind study. Phytomedicine, 39, 85-92.
- In a review of research, ten herbs offered human trails and demonstrated potential in reducing anxiety by affecting the Gamma-aminobutyric acid (GABA) inhibitory neurotransmitter. These included: kava, valerian, pennywort, hops, chamomile, ginkgo biloba, passionflower, ashwagandha, skullcap, and lemon balm. From: Savage, K., Firth, J., Stough, C., & Sarris, J. (2018). GABA‐modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytotherapy research, 32(1), 3-18.
- In a randomized, placebo-controlled, double-blind, balanced crossover study of 20 healthy participants, M. officinalis helped improve cognitive performance and mood. From: Kennedy, D. O., Wake, G., Savelev, S., Tildesley, N. T. J., Perry, E. K., Wesnes, K. A., & Scholey, A. B. (2003). Modulation of mood and cognitive performance following acute administration of single doses of Melissa officinalis (Lemon balm) with human CNS nicotinic and muscarinic receptor-binding properties. Neuropsychopharmacology, 28(10), 1871.
- A four month, parallel group, placebo controlled trial of 42 elderly people with moderate Alzheimer’s disease showed that taking an extract of M. officinalis over 4 months reduced agitation and improved cognitive function compared to the placebo. From: Akhondzadeh, S., Noroozian, M., Mohammadi, M., Ohadinia, S., Jamshidi, A. H., & Khani, M. (2003). Melissa officinalis extract in the treatment of patients with mild to moderate Alzheimer’s disease: a double blind, randomised, placebo controlled trial. Journal of Neurology, Neurosurgery & Psychiatry, 74(7), 863-866.
- In this double-blind randomized placebo controlled clinical trial, 80 patients who had coronary artery bypass surgery, 500 mg of Melissa leaf powder taken for 7 days reduced anxiety and improved sleep. From: Soltanpour, A., Alijaniha, F., Naseri, M., Kazemnejad, A., & Heidari, M. R. (2019). Effects of Melissa officinalis on anxiety and sleep quality in patients undergoing coronary artery bypass surgery: A double-blind randomized placebo controlled trial. European Journal of Integrative Medicine, 28, 27-32.
- In this double-blind, placebo-controlled, randomized, balanced crossover experiment of 18 healthy adults, M. officinalis at a 600 mg dose improved mood and cognitive testing, and reduced alertness. From: Kennedy, D. O., Little, W., & Scholey, A. B. (2004). Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosomatic medicine, 66(4), 607-613.
- Memory and calmness was increased while alertness was reduced in this randomized, placebo-controlled, double-blind, balanced-crossover study investigated the effect of extract of M. officinalis on 20 participants. From: Kennedy, D. O., Scholey, A. B., Tildesley, N. T. J., Perry, E. K., & Wesnes, K. A. (2002). Modulation of mood and cognitive performance following acute administration of Melissa officinalis (lemon balm). Pharmacology Biochemistry and Behavior, 72(4), 953-964.
- In a study of 49 nursing home residents, lemon balm and lavender had differing positive effects on agitation and dementia. From: Watson, K., Hatcher, D., & Good, A. (2018). A randomised controlled trial of Lavender (Lavandula Angustifolia) and Lemon Balm (Melissa Officinalis) essential oils for the treatment of agitated behaviour in older people with and without dementia. Complementary Therapies in Medicine.
- Oral intake of a lozenge containing lavender oil, hop extracts, lemon balm and oat had a calming effect. From: Dimpfel, W., Pischel, I., & Lehnfeld, R. (2004). Effects of lozenge containing lavender oil, extracts from hops, lemon balm and oat on electrical brain activity of volunteers. European journal of medical research, 9(9), 423-431.
- Melissa officinalis reduced depression and anxiety in rats.From: Taiwo, A. E., Leite, F. B., Lucena, G. M., Barros, M., Silveira, D., Silva, M. V., & Ferreira, V. M. (2012). Anxiolytic and antidepressant-like effects of Melissa officinalis (lemon balm) extract in rats: Influence of administration and gender. Indian journal of pharmacology, 44(2), 189.
MOTHERWORT
- Fifty patients with hypertension were treated for 28 days with motherwort oil extract to show improved psycho-emotional status and arterial blood pressure. From: Shikov, A. N., Pozharitskaya, O. N., Makarov, V. G., Demchenko, D. V., & Shikh, E. V. (2011). Effect of Leonurus cardiaca oil extract in patients with arterial hypertension accompanied by anxiety and sleep disorders. Phytotherapy Research, 25(4), 540-543.
NEROLI
- In a randomized, controlled study with 88 women during childbirth, the group who received neroli aromatherapy helped relieve anxiety and perceived pain. From: Scandurra, C., et all. (2022). The Effectiveness of Neroli Essential Oil in Relieving Anxiety and Perceived Pain in Women during Labor: A Randomized Controlled Trial. In Healthcare (Vol. 10, No. 2, p. 366). MDPI.Can neroli help reduce anxiety naturally? Read more about the research and check out an easy to make neroli toner recipe at: uhRohMuh
- In a review of nine clinical studies, it was concluded that the aroma of both neroli and sweet orange has an anxiolytic effect. From: Mannucci, C., Calapai, F., Cardia, L., Inferrera, G., D’Arena, G., Di Pietro, M., … & Calapai, G. (2018). Clinical Pharmacology of Citrus aurantium and Citrus sinensis for the Treatment of Anxiety. Evidence-Based Complementary and Alternative Medicine, 2018.
- In a double blind, placebo controlled, randomized study with 140 patients the aroma of neroli administered 3 times a day reduced anxiety. From: Moslemi, F., Alijaniha, F., Naseri, M., Kazemnejad, A., Charkhkar, M., & Heidari, M. R. (2019). Citrus aurantium Aroma for Anxiety in Patients with Acute Coronary Syndrome: A Double-Blind Placebo-Controlled Trial. The Journal of Alternative and Complementary Medicine.
- In a study of 63 women in labor, anxiety was reduced with aromatherapy of C. aurantium blossom oil (neroli). From: Namazi, M., Akbari, S. A. A., Mojab, F., Talebi, A., Majd, H. A., & Jannesari, S. (2014). Aromatherapy with citrus aurantium oil and anxiety during the first stage of labor. Iranian Red Crescent Medical Journal, 16(6).
- In a small study of 27 subjects, neroli aroma reduced colonoscopy procedural anxiety over the placebo. From: Hu, P. H., Peng, Y. C., Lin, Y. T., Chang, C. S., & Ou, M. C. (2010). Aromatherapy for reducing colonoscopy related procedural anxiety and physiological parameters: a randomized controlled study. Hepato-gastroenterology, 57(102), 1082.
- Aromatherapy with a blend of lavender, roman chamomile, and neroli, reduced anxiety and improved sleep in a study with 56 ICU patients. From: Cho, M. Y., Min, E. S., Hur, M. H., & Lee, M. S. (2013). Effects of aromatherapy on the anxiety, vital signs, and sleep quality of percutaneous coronary intervention patients in intensive care units. Evidence-Based Complementary and Alternative Medicine, 2013.
- An aroma 4:2:1 blend of lavender, ylang ylang, and neroli reduced blood pressure and stress measurements in patients who were going to receive an angiography procedure. From: Song, E. J., & Lee, M. Y. (2018). Effects of Aromatherapy on Stress Responses, Autonomic Nervous System Activity and Blood Pressure in the Patients Undergoing Coronary Angiography: A Non-Randomized Controlled Trial. Journal of Korean Academy of Nursing, 48(1), 1-11.
- Women with high risk pregnancy who inhaled small amounts of neroli essential oil for 2 minutes, three times a day, for five days, had reduced anxiety. From: Go, G. Y., & Park, H. (2017). Effects of Aroma Inhalation Therapy on Stress, Anxiety, Depression, and the Autonomic Nervous System in High-risk Pregnant Women. Korean Journal of Women Health Nursing, 23(1), 33-41.
- Neroli oil, citronellal and phenylethyl acetate showed a sedative effect in mice. From: Jäger, W., Buchbauer, G., Jirovetz, L., Dietrich, H., & Plank, C. (1992). Evidence of the sedative effect of neroli oil, citronellal and phenylethyl acetate on mice. Journal of Essential Oil Research, 4(4), 387-394.
- Inhalation of an essential oil blended with lavender, ylang-ylang, marjoram, and neroli had a relaxing effect and reduced blood pressure in humans. From: Kim, I. H., Kim, C., Seong, K., Hur, M. H., Lim, H. M., & Lee, M. S. (2012). Essential oil inhalation on blood pressure and salivary cortisol levels in prehypertensive and hypertensive subjects. Evidence-Based Complementary and Alternative Medicine, 2012.
OLIVE
- Essential oils / herbs and their effect on human behavior was reviewed. St. John’s wort has shown to have an anxiolytic effect. Lavender has shown to decrease anxiety while improving sleep quality. Cannabis has a sedative effect and reduces anxiety. Bergamot has shown to improve relaxation. Olive oil has shown an anxiolytic effect. Black cummin has been both anxiolytic and anti-depressive. Valerian has shown to be a sedative that helps induce sleep. From: Castillo, M. A., Carrero, Y., Urdaneta, K. E., Renouf, M., Lubin, C., Nola, M., & Semprún-Hernández, N. (2018). ESSENTIAL OILS AS MODIFIERS OF HUMAN BEHAVIOR. Tropical and Subtropical Agroecosystems, 21(1).
ORANGE
- In a review of nine clinical studies, it was concluded that the aroma of both neroli and sweet orange has an anxiolytic effect. From: Mannucci, C., Calapai, F., Cardia, L., Inferrera, G., D’Arena, G., Di Pietro, M., … & Calapai, G. (2018). Clinical Pharmacology of Citrus aurantium and Citrus sinensis for the Treatment of Anxiety. Evidence-Based Complementary and Alternative Medicine, 2018.
- In a study of 56 patients with anxiety related to their dental surgery, blood pressure, pulse rate, and respiratory rate were significantly lower in the group who inhaled orange aroma compared to the placebo. From: Hasheminia, D., Motamedi, M. R. K., Ahmadabadi, F. K., Hashemzehi, H., & Haghighat, A. (2014). Can ambient orange fragrance reduce patient anxiety during surgical removal of impacted mandibular third molars?. Journal of Oral and Maxillofacial Surgery, 72(9), 1671-1676.
- In a randomized clinical trial of 150 children ages 8-12, groups who received aromatherapy of lavender or sweet orange via a nebulizing diffuser or inhaler demonstrated less pain and anxiety associated with dental procedures. From: Nirmala, K., & Kamatham, R. (2021). Effect of Aromatherapy on Dental Anxiety and Pain in Children Undergoing Local Anesthetic Administrations: A Randomized Clinical Trial. Journal of Caring Sciences, 10(3), 111.
- In a study, 70 elderly women wore an aromatherapy necklace for 4 weeks with orange and marjoram. It improved sleep and reduced anxiety compared to the placebo. From: Chun, N., & Kim, M. (2017). Effects of a Sleep Improvement Program Combined with Aroma-Necklace on Sleep, Depression, Anxiety and Blood Pressure in Elderly Women. Journal of Korean Academy of Nursing, 47(5), 651-662.
- In a small study involving 20 male students, inhaling a ginger and citrus aroma while sleeping reduced cortisol secretion levels in saliva that are associated with stress. From: Jiang, F., Kobayashi, T., Ichihashi, T., Ito, K., & Nomura, S. (2018). The effect of citrus ginger aroma on heart rate and salivary cortisol level during sleep at home. IEEJ Transactions on Electrical and Electronic Engineering.
- In a study of 14 stroke patients, a footbath and massage with juniper, lavender, rosemary, patchouli, and orange reduced stress, improved mood, increased body temperature, and improved sleeping satisfaction compared to the placebo. From: Lee, J. H., Seo, E. K., Shim, J. S., & Chung, S. P. (2017). The effects of aroma massage and foot bath on psychophysiological response in stroke patients. Journal of physical therapy science, 29(8), 1292-1296.
- In a study of menopausal women, ingestion of bitter orange and lavender flower powders significantly reduced anxiety compared to the placebo. From: Farshbaf-Khalili, A., Kamalifard, M., & Namadian, M. (2018). Comparison of the effect of lavender and bitter orange on anxiety in postmenopausal women: A triple-blind, randomized, controlled clinical trial. Complementary therapies in clinical practice, 31, 132-138.
- In a study of 80 female students, both the aroma of lavender and the aroma of orange reduced test taking anxiety compared to the placebo. From: Bakhsha, F., Yousefi, Z., Aryaee, M., & Jafari, S. Y. (2016). Comparison effect of Lavender and Citrus aurantium aroma on anxiety in female students at Golestan University of Medical Sciences. Journal of Basic Research in Medical Sciences, 3(4), 4-11.
- Results showed an acute anxiolytic activity of sweet orange aroma in humans. From: Goes, T. C., Antunes, F. D., Alves, P. B., & Teixeira-Silva, F. (2012). Effect of sweet orange aroma on experimental anxiety in humans. The Journal of Alternative and Complementary Medicine, 18(8), 798-804.
PASSION FLOWER
- In a thorough review of scientific research, the author concluded high quality evidence to support kava, passionflower, and galphimia for anxiety and St. John’s wort and saffron for depression. The author found promising evidence for turmeric for depression, ashwagandha for anxiety and depression, and for ginkgo as an adjunct treatment to schizophrenia. From: Sarris, J. (2018). Herbal medicines in the treatment of psychiatric disorders: 10‐year updated review. Phytotherapy research, 32(7), 1147-1162.
- In this randomized, placebo-controlled, double blind study, 72 healthy men reported reduced anxiety who took 4 days of an extract with a combination of valerian, passion flower, lemon balm, and butterbur. From: Meier, S., Haschke, M., Zahner, C., Kruttschnitt, E., Drewe, J., Liakoni, E., … & Gaab, J. (2018). Effects of a fixed herbal drug combination (Ze 185) to an experimental acute stress setting in healthy men–An explorative randomized placebo-controlled double-blind study. Phytomedicine, 39, 85-92.
- In a review of research, ten herbs offered human trails and demonstrated potential in reducing anxiety by affecting the Gamma-aminobutyric acid (GABA) inhibitory neurotransmitter. These included: kava, valerian, pennywort, hops, chamomile, ginkgo biloba, passionflower, ashwagandha, skullcap, and lemon balm. From: Savage, K., Firth, J., Stough, C., & Sarris, J. (2018). GABA‐modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytotherapy research, 32(1), 3-18.
- In a small study of 36 patients with anxiety, passionflower extract reduced symptoms without the impairement of job performance associated with oxazepam. From: Akhondzadeh, S., Naghavi, H. R., Vazirian, M., Shayeganpour, A., Rashidi, H., & Khani, M. (2001). Passionflower in the treatment of generalized anxiety: A pilot double‐blind randomized controlled trial with oxazepam. Journal of clinical pharmacy and therapeutics, 26(5), 363-367.
- A total of 60 patients receiving spinal anesthesia participated in a randomized, double-blind placebo-controlled study given passionflower orally, and had reduced anxiety. From: Aslanargun, P., Cuvas, O., Dikmen, B., Aslan, E., & Yuksel, M. U. (2012). Passiflora incarnata Linneaus as an anxiolytic before spinal anesthesia. Journal of anesthesia, 26(1), 39-44.
- In a double blind randomized placebo control study with 60 patients, Passiflora incarnata reduced pre-surgery anxiety. From: Movafegh, A., Alizadeh, R., Hajimohamadi, F., Esfehani, F., & Nejatfar, M. (2008). Preoperative oral Passiflora incarnata reduces anxiety in ambulatory surgery patients: a double-blind, placebo-controlled study. Anesthesia & Analgesia, 106(6), 1728-1732.
- Multiple studies on the uses of herbs for mood disorders were reviewed. Promising herbs included: Hypericum perforatum (St. John’s wort), Piper methysticum (kava), Echium amoenum, Crocus sativus, Rhodiola rosea (golden root), Matricaria recutita (German chamomile), Ginkgo biloba (ginkgo), Passiflora incanata (passionflower), and Scutellaria lateriflora (blue skullcap). From: Sarris, Jerome, et al. “Herbal medicine for depression, anxiety and insomnia: a review of psychopharmacology and clinical evidence.” European neuropsychopharmacology 21.12 (2011): 841-860.
PATCHOULI
- Fragrance inhalation affected the sympathetic nervous system. Pepper, estragon oil, fennel, and grapefruit increased sympathetic activity, and rose and patchouli oils decreased sympathetic activity. Inhaling pepper oil increased plasma adrenaline levels while rose oil decreased adrenaline. From: Haze, S., Sakai, K., & Gozu, Y. (2002). Effects of fragrance inhalation on sympathetic activity in normal adults. The Japanese journal of pharmacology, 90(3), 247-253.
- In a study of 14 stroke patients, a footbath and massage with juniper, lavender, rosemary, patchouli, and orange reduced stress, improved mood, increased body temperature, and improved sleeping satisfaction compared to the placebo. From: Lee, J. H., Seo, E. K., Shim, J. S., & Chung, S. P. (2017). The effects of aroma massage and foot bath on psychophysiological response in stroke patients. Journal of physical therapy science, 29(8), 1292-1296.
- In a study with 60 healthy women, the inhalation of a blend of lemongrass, patchouli, and ylang ylang was more effective than inhaling lavender in reducing anxiety. Both the lavender group and the blend group showed reduced anxiety compared to the placebo. From: Siahaan, R., Rahardjo, T. B., & Ranti, A. (2015). Effectiveness of Indonesian Essential Oil Mixture of Lemongrass, Cananga, and Patchouli in Relaxation through Inhalation: A Clinical Test on Healthy Woman with High Potential for Stress. Makara Journal of Health Research, 143-151.
PENNYWORT
- In a review of research, ten herbs offered human trails and demonstrated potential in reducing anxiety by affecting the Gamma-aminobutyric acid (GABA) inhibitory neurotransmitter. These included: kava, valerian, pennywort, hops, chamomile, ginkgo biloba, passionflower, ashwagandha, skullcap, and lemon balm. From: Savage, K., Firth, J., Stough, C., & Sarris, J. (2018). GABA‐modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytotherapy research, 32(1), 3-18.
PEPPERMINT
- Aromatherapy of lavender, peppermint, rosemary, and clary sage reduced stress in nursing students. From: Park, M. K., & Lee, E. S. (2004). [The effect of aroma inhalation method on stress responses of nursing students]. Taehan Kanho Hakhoe Chi, 34(2), 344-351.
- In a study of 50 patients with acute leukemia, administration of aromatherapy of choice: lavender, peppermint, or chamomile, significantly improved perceived tiredness, lack of appetite, depression, and anxiety, compared to the placebo. From: Lisa Blackburn, M. S., Sara Achor, B. S. N., AD, B. A., Nicole Bauchmire, M. S., Danielle Dunnington, A. D., Klisovic, R. B., … & Tomlinson-Pinkham, K. (2017, July). The effect of aromatherapy on insomnia and other common symptoms among patients with acute leukemia. In Oncology nursing forum (Vol. 44, No. 4, p. E185). Oncology Nursing Society.
PETITGRAIN
- In a small study with 13 pregnant women in their 28th week of pregnancy, anxiety and anger were reduced, and parasympathetic measurements increased after 5 minutes of aromatherapy inhalation (compared to the control group). Participants chose from three essential oils high in linalool and linalyl acetate: lavender, petitgrain, or bergamot. From: Igarashi, T. (2013). Physical and psychologic effects of aromatherapy inhalation on pregnant women: a randomized controlled trial. The Journal of Alternative and Complementary Medicine, 19(10), 805-810.
PIPERINE
- Piperine possesses potent antidepressant-like properties. From: Lee, S. A., Hong, S. S., Han, X. H., Hwang, J. S., Oh, G. J., Lee, K. S., … & Ro, J. S. (2005). Piperine from the fruits of Piper longum with inhibitory effect on monoamine oxidase and antidepressant-like activity. Chemical and pharmaceutical bulletin, 53(7), 832-835.
ROSE
- In a randomized clinical trial with 99 preoperative patients, rose oil in a diffuser before surgery significantly affected their State-Trait Anxiety Inventory State Questionnaire of Spielberger (STAI-S) levels compared to the control groups. From: Dagli, R., Avcu, M., Metin, M., Kiymaz, S., & Ciftci, H. (2019). The effects of aromatherapy using rose oil (Rosa damascena Mill.) on preoperative anxiety: A prospective randomized clinical trial. European Journal of Integrative Medicine, 26, 37-42.
- In a study with 110 women in their first stage of labor, the group receiving rose aromatherapy had reduced anxiety and pain. From: Hamdamian, S., Nazarpour, S., Simbar, M., Hajian, S., Mojab, F., & Talebi, A. (2018). Effects of aromatherapy with Rosa damascena on nulliparous women’s pain and anxiety of labor during first stage of labor. Journal of integrative medicine, 16(2), 120-125.
- In an aromatherapy study with 99 patients, the group that received 15 minutes of rose aroma in a diffuser before going into surgery had less preoperative anxiety. From: Dagli, R., Avcu, M., Metin, M., Kiymaz, S., & Ciftci, H. (2019). The effects of aromatherapy using rose oil (Rosa damascena Mill.) on preoperative anxiety: A prospective randomized clinical trial. European Journal of Integrative Medicine, 26, 37-42.
- Fragrance inhalation affected the sympathetic nervous system. Pepper, estragon oil, fennel, and grapefruit increased sympathetic activity, and rose and patchouli oils decreased sympathetic activity. Inhaling pepper oil increased plasma adrenaline levels while rose oil decreased adrenaline. From: Haze, S., Sakai, K., & Gozu, Y. (2002). Effects of fragrance inhalation on sympathetic activity in normal adults. The Japanese journal of pharmacology, 90(3), 247-253.
- Inhalation of rose oil had a relaxing effect. From: Hongratanaworakit, T. (2009). Relaxing effect of rose oil on humans. Nat Prod Commun, 4(2), 291-6.
- In a study of 105 women in their 35 – 37th week of pregnancy, the test group dropped 7 drops of lavender and 1 drop of rose water into a washcloth and took 10 deep breaths in before putting it next to their pillow for the night. The control group did the same with sesame oil. The study was conducted until 6 weeks post delivery. The aromatherapy group had significantly lower postpartum depression. From: Kianpour, M., Moshirenia, F., Kheirabadi, G., Asghari, G., Dehghani, A., & Dehghani-Tafti, A. (2018). The effects of inhalation aromatherapy with rose and lavender at week 38 and postpartum period on postpartum depression in high-risk women referred to selected health centers of Yazd, Iran in 2015. Iranian journal of nursing and midwifery research, 23(5), 395.
- This was a 3 month randomized double-blind, placebo-controlled clinical trial with 40 older patients having dementia. The R. damascena capsule group showed improved cognition and less depression. From: Ebrahim Esfandiary, Z. A., Omranifard, V., Ghanadian, M., Bagherian-Sararoud, R., Karimipour, M., Mahaki, B., & Dabiri, S. (2018). Novel effects of Rosa damascena extract on patients with neurocognitive disorder and depression: A clinical trial study. International journal of preventive medicine, 9.
- Rose oil vapor was protective against oxidative stress causing depression in rats. From: Nazıroğlu, M., Kozlu, S., Yorgancıgil, E., Uğuz, A. C., & Karakuş, K. (2013). Rose oil (from Rosa× damascena Mill.) vapor attenuates depression-induced oxidative toxicity in rat brain. Journal of natural medicines, 67(1), 152-158
ROSEMARY
- In this study, 68 students were either given 500 mg of rosemary twice a day or a placebo for a month. The rosemary group had improved memory performance, reduced anxiety, depression, and better sleep. From: Nematolahi, P., Mehrabani, M., Karami-Mohajeri, S., & Dabaghzadeh, F. (2018). Effects of Rosmarinus officinalis L. on memory performance, anxiety, depression, and sleep quality in university students: A randomized clinical trial. Complementary therapies in clinical practice, 30, 24-28.
- In a study of 35 healthy volunteers, transdermal delivery of rosemary oil caused a significant increase in systolic blood pressure, diastolic blood pressure and breathing rate, and subjects felt more attentive, and cheerful, validating a stimulating and anti-depressive, and anxiolytic effect in humans. From: Hongratanaworakit, T. (2009). Simultaneous aromatherapy massage with rosemary oil on humans. Scientia Pharmaceutica, 77(2), 375-388.
- In a study of 14 stroke patients, a footbath and massage with juniper, lavender, rosemary, patchouli, and orange reduced stress, improved mood, increased body temperature, and improved sleeping satisfaction compared to the placebo. From: Lee, J. H., Seo, E. K., Shim, J. S., & Chung, S. P. (2017). The effects of aroma massage and foot bath on psychophysiological response in stroke patients. Journal of physical therapy science, 29(8), 1292-1296.
- Aromatherapy of lavender, peppermint, rosemary, and clary sage reduced stress in nursing students. From: Park, M. K., & Lee, E. S. (2004). [The effect of aroma inhalation method on stress responses of nursing students]. Taehan Kanho Hakhoe Chi, 34(2), 344-351.
- Both adults and infants showed a reduced depressed affect in their EEG with inhalation of rosemary and lavender. From: Sanders, C., Diego, M., Fernandez, M., Field, T., Hernandez-Reif, M., & Roca, A. (2002). EEG asymmetry responses to lavender and rosemary aromas in adults and infants. International Journal of Neuroscience, 112(11), 1305-1320.
- Rosemary extract had an antidepressive action in mice. From: Machado, D. G., Bettio, L. E., Cunha, M. P., Capra, J. C., Dalmarco, J. B., Pizzolatti, M. G., & Rodrigues, A. L. S. (2009). Antidepressant-like effect of the extract of Rosmarinus officinalis in mice: involvement of the monoaminergic system. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 33(4), 642-650.
SAFFRON
- In a thorough review of scientific research, the author concluded high quality evidence to support kava, passionflower, and galphimia for anxiety and St. John’s wort and saffron for depression. The author found promising evidence for turmeric for depression, ashwagandha for anxiety and depression, and for ginkgo as an adjunct treatment to schizophrenia. From: Sarris, J. (2018). Herbal medicines in the treatment of psychiatric disorders: 10‐year updated review. Phytotherapy research, 32(7), 1147-1162.
SKULLCAP
- In a review of research, ten herbs offered human trails and demonstrated potential in reducing anxiety by affecting the Gamma-aminobutyric acid (GABA) inhibitory neurotransmitter. These included: kava, valerian, pennywort, hops, chamomile, ginkgo biloba, passionflower, ashwagandha, skullcap, and lemon balm. From: Savage, K., Firth, J., Stough, C., & Sarris, J. (2018). GABA‐modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytotherapy research, 32(1), 3-18.
- Multiple studies on the uses of herbs for mood disorders were reviewed. Promising herbs included: Hypericum perforatum (St. John’s wort), Piper methysticum (kava), Echium amoenum, Crocus sativus, Rhodiola rosea (golden root), Matricaria recutita (German chamomile), Ginkgo biloba (ginkgo), Passiflora incanata (passionflower), and Scutellaria lateriflora (blue skullcap). From: Sarris, Jerome, et al. “Herbal medicine for depression, anxiety and insomnia: a review of psychopharmacology and clinical evidence.” European neuropsychopharmacology 21.12 (2011): 841-860.
ST. JOHN’S WORT
- In a thorough review of scientific research, the author concluded high quality evidence to support kava, passionflower, and galphimia for anxiety and St. John’s wort and saffron for depression. The author found promising evidence for turmeric for depression, ashwagandha for anxiety and depression, and for ginkgo as an adjunct treatment to schizophrenia. From: Sarris, J. (2018). Herbal medicines in the treatment of psychiatric disorders: 10‐year updated review. Phytotherapy research, 32(7), 1147-1162.
- In a Cochrane Review of 29 trials totaling 5489 patients, St. John’s wort was superior to placebo in treating patients with major depression, and had a similar level of effectiveness as standard antidepressants with fewer side effects. From: Linde, K., Berner, M. M., & Kriston, L. (2008). St John’s wort for major depression. The Cochrane Library.
- A meta review of 23 randomised trials including a total of 1757 outpatients showed extracts of Hypericum perforatum were more effective than placebo fin treating mild to moderately severe depression. From: Linde, K., Ramirez, G., Mulrow, C. D., Pauls, A., Weidenhammer, W., & Melchart, D. (1996). St John’s wort for depression—an overview and meta-analysis of randomised clinical trials. Bmj, 313(7052), 253-258.
- Multiple studies on the uses of herbs for mood disorders were reviewed. Promising herbs included: Hypericum perforatum (St. John’s wort), Piper methysticum (kava), Echium amoenum, Crocus sativus, Rhodiola rosea (golden root), Matricaria recutita (German chamomile), Ginkgo biloba (ginkgo), Passiflora incanata (passionflower), and Scutellaria lateriflora (blue skullcap). From: Sarris, Jerome, et al. “Herbal medicine for depression, anxiety and insomnia: a review of psychopharmacology and clinical evidence.” European neuropsychopharmacology 21.12 (2011): 841-860.
- Essential oils / herbs and their effect on human behavior was reviewed. St. John’s wort has shown to have an anxiolytic effect. Lavender has shown to decrease anxiety while improving sleep quality. Cannabis has a sedative effect and reduces anxiety. Bergamot has shown to improve relaxation. Olive oil has shown an anxiolytic effect. Black cummin has been both anxiolytic and anti-depressive. Valerian has shown to be a sedative that helps induce sleep. From: Castillo, M. A., Carrero, Y., Urdaneta, K. E., Renouf, M., Lubin, C., Nola, M., & Semprún-Hernández, N. (2018). ESSENTIAL OILS AS MODIFIERS OF HUMAN BEHAVIOR. Tropical and Subtropical Agroecosystems, 21(1).
VALERIAN
- In this randomized, placebo-controlled, double blind study, 72 healthy men reported reduced anxiety who took 4 days of an extract with a combination of valerian, passion flower, lemon balm, and butterbur. From: Meier, S., Haschke, M., Zahner, C., Kruttschnitt, E., Drewe, J., Liakoni, E., … & Gaab, J. (2018). Effects of a fixed herbal drug combination (Ze 185) to an experimental acute stress setting in healthy men–An explorative randomized placebo-controlled double-blind study. Phytomedicine, 39, 85-92.
- In a review of research, ten herbs offered human trails and demonstrated potential in reducing anxiety by affecting the Gamma-aminobutyric acid (GABA) inhibitory neurotransmitter. These included: kava, valerian, pennywort, hops, chamomile, ginkgo biloba, passionflower, ashwagandha, skullcap, and lemon balm. From: Savage, K., Firth, J., Stough, C., & Sarris, J. (2018). GABA‐modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytotherapy research, 32(1), 3-18.
- In a stress test with 54 volunteers, kava and valerian reduced physiological reactivity. From: Cropley, M., Cave, Z., Ellis, J., & Middleton, R. W. (2002). Effect of kava and valerian on human physiological and psychological responses to mental stress assessed under laboratory conditions. Phytotherapy Research, 16(1), 23-27.
- Inhalation of essential oil of valerian root and its constituents borneol, isoborneol, bornyl acetate, and isobornyl acetate caused a sedative effect in mice. From: Buchbauer, G., Jäger, W., Jirovetz, L., Meyer, F., & Dietrich, H. (1992). Effects of valerian root oil, borneol, isoborneol, bornyl acetate and isobornyl acetate on the motility of laboratory animals (mice) after inhalation. Die Pharmazie, 47(8), 620.
- Valerenic acid from valerian root had a sedative effect in mice. From: Hendriks, H., Bos, R., Woerdenbag, H. J., & Koster, A. S. (1985). Central nervous depressant activity of valerenic acid in the mouse. Planta medica, 51(01), 28-31.
- Lemon and valerian inhalation reduced depression in humans. From: Komori, T., Matsumoto, T., Motomura, E., & Shiroyama, T. (2009). P. 2. g. 008 Effects of lemon and valerian inhalation on autonomic nerve activity in depressed and healthy subjects. European Neuropsychopharmacology, 19, S475-S476.
- Essential oils / herbs and their effect on human behavior was reviewed. St. John’s wort has shown to have an anxiolytic effect. Lavender has shown to decrease anxiety while improving sleep quality. Cannabis has a sedative effect and reduces anxiety. Bergamot has shown to improve relaxation. Olive oil has shown an anxiolytic effect. Black cummin has been both anxiolytic and anti-depressive. Valerian has shown to be a sedative that helps induce sleep. From: Castillo, M. A., Carrero, Y., Urdaneta, K. E., Renouf, M., Lubin, C., Nola, M., & Semprún-Hernández, N. (2018). ESSENTIAL OILS AS MODIFIERS OF HUMAN BEHAVIOR. Tropical and Subtropical Agroecosystems, 21(1).
YLANG YLANG
- Inhaling a blend of lavender and ylang ylang reduced test question stress compared to placebo in a study including 95 participants. Measurements of sympathetic nerve activity, serum cortisol levels, and blood pressure were significantly different in the tested groups. From: Bae, I., Song, J. A., Lee, M., & Hur, M. (2018). Effects of aromatherapy essential oil inhalation on the stress response after exposure to noise and arithmetic subtraction stressor: randomized controlled trial. INTERNATIONAL JOURNAL OF CLINICAL AND EXPERIMENTAL MEDICINE, 11(1), 275-284.
- An aroma 4:2:1 blend of lavender, ylang ylang, and neroli reduced blood pressure and stress measurements in patients who were going to receive an angiography procedure. From: Song, E. J., & Lee, M. Y. (2018). Effects of Aromatherapy on Stress Responses, Autonomic Nervous System Activity and Blood Pressure in the Patients Undergoing Coronary Angiography: A Non-Randomized Controlled Trial. Journal of Korean Academy of Nursing, 48(1), 1-11.
- In a study with 60 healthy women, the inhalation of a blend of lemongrass, patchouli, and ylang ylang was more effective than inhaling lavender in reducing anxiety. Both the lavender group and the blend group showed reduced anxiety compared to the placebo. From: Siahaan, R., Rahardjo, T. B., & Ranti, A. (2015). Effectiveness of Indonesian Essential Oil Mixture of Lemongrass, Cananga, and Patchouli in Relaxation through Inhalation: A Clinical Test on Healthy Woman with High Potential for Stress. Makara Journal of Health Research, 143-151.
- Inhalation of an essential oil blended with lavender, ylang-ylang, marjoram, and neroli had a relaxing effect and reduced blood pressure in humans. From: Kim, I. H., Kim, C., Seong, K., Hur, M. H., Lim, H. M., & Lee, M. S. (2012). Essential oil inhalation on blood pressure and salivary cortisol levels in prehypertensive and hypertensive subjects. Evidence-Based Complementary and Alternative Medicine, 2012.
- Peppermint enhanced memory whereas ylang-ylang impaired it, and peppermint increased alertness while ylang-ylang decreased it, but significantly increased calmness. From: Moss, M., Hewitt, S., Moss, L., & Wesnes, K. (2008). Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang. International Journal of Neuroscience, 118(1), 59-77.
- Application of ylang ylang on the skin caused relaxation in humans. From: Hongratanaworakit, T., & Buchbauer, G. (2006). Relaxing effect of ylang ylang oil on humans after transdermal absorption. Phytotherapy Research, 20(9), 758-763. Angelica essential oil exhibited anxiolytic effects similar to diazepam. From: Chen, S. W., Min, L., Li, W. J., Kong, W. X., Li, J. F., & Zhang, Y. J. (2004). The effects of angelica essential oil in three murine tests of anxiety. Pharmacology Biochemistry and Behavior, 79(2), 377-382.
Compiled by: Kathy Sadowski
Last Updated: 12/21/2022
