How to use lavender for anxiety?

From the Guidelines

Lavender can be used for anxiety in several effective ways, including inhalation, topical application, tea, bath therapy, and supplements, with the most recent evidence suggesting its efficacy and safety in treating anxiety 1. To use lavender for anxiety, consider the following methods:

• Inhale lavender essential oil directly from the bottle or place 2-3 drops on a tissue and breathe deeply for 5-10 minutes
• Use a diffuser with 5-10 drops of lavender oil in your bedroom or workspace
• For topical application, dilute 3-5 drops of lavender essential oil in 1 teaspoon of carrier oil (like coconut or jojoba) and apply to pulse points such as wrists, temples, and behind ears
• Prepare lavender tea by steeping 1-2 teaspoons of dried lavender flowers in hot water for 5-10 minutes, drinking 1-2 cups daily
• For bath therapy, add 10-15 drops of lavender oil or a handful of dried flowers to warm bathwater and soak for 20 minutes
• Commercially, try standardized lavender oil supplements like Silexan (80-160mg daily), which have shown effectiveness in clinical studies 1 Lavender works by affecting the limbic system and neurotransmitters like GABA, producing calming effects without sedation, and most people find it safe, though some may experience skin irritation or allergic reactions, and it should be used cautiously with sedative medications. The evidence from the Mayo Clinic Proceedings suggests that lavender supplementation has shown to be efficacious and safe in the treatment of anxiety, including preoperatively, with no clinical evidence to suggest lavender may potentiate anesthetic effects 1.

From the Research

Using Lavender for Anxiety

To use lavender for anxiety, several methods can be employed, including:

• Inhalation of lavender essential oil, which has been shown to significantly reduce anxiety levels 2, 3
• Oral administration of lavender essential oil, such as Silexan 80 mg/die, which has been found to be effective in reducing anxiety 2, 4
• Massage with lavender oil, which has also been shown to be effective in reducing anxiety 2

Methods of Administration

The methods of administering lavender for anxiety include:

• Inhalation: using a diffuser or applying a few drops of lavender essential oil to a tissue or cloth and inhaling 5, 3
• Oral administration: taking lavender essential oil in capsule form, such as Silexan 80 mg/die 2, 4
• Topical application: applying lavender oil to the skin, such as through massage 2

Safety and Efficacy

The safety and efficacy of using lavender for anxiety have been studied, with results indicating that lavender-based interventions are generally safe and effective 2, 6, 3. However, further high-quality studies are needed to confirm these findings and elucidate the anxiety-reducing mechanisms of lavender 2, 3.