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- 最好的放松：Lavender
- 最适合睡眠：Chamomile
- Best for meditation:Orange
- 最适合焦虑:Sandalwood
- 最适合压力：Clary sage
- 最佳情绪提升者：Lemon
- 最适合扩散:Bergamot
- 最适合局部使用:Rose
- 最适合抑郁：Jasmine
- 最好的休息：Ylang ylang
一个romatherapy can be a natural remedy for stress relief. The practice involves inhaling the scent of essential oils, which are extracted from plants, in order to promote health and well-being.
Your olfactory system directly affects the part of your brain that regulates emotion. That’s why smells can trigger memories and elicit feelings — both negative and positive. Aromatherapy can help in reducing stress and anxiety to engage a general state of calm.
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Essential oils are highly concentrated, which means you should exercise caution when trying them for the first time. They should also be used in moderation, especially if being applied topically, since they’re absorbed into the skin.
There are several ways to use essential oils for stress, from applying topically to inhaling the scent after diluting with water. A general rule of thumb is to follow the specific instructions for each essential oil you try. If you’re going to apply it topically, it’s best to test the oil on a small area of skin first to identify a potential reaction.
我们选择了这些精油来减轻压力和抗焦虑性。我们还研究了支持这些特性有效性的任何研究。
Essential oils are generally consideredsafe to usewhen used properly.
但是，与您对身体介绍的任何物质一样，最好采取一些预防措施。精油需要稀释以防止不良反应。通常，您应该将精油的集中度保持在5％以下。
Pay attention to dosage, purity, application method, and any possible drug interactions. Some oils are considered safe if inhaled, but they may be irritating if applied to the skin in concentrations as low as 3 to 5 percent.
When diffusing oils, use these safety precautions:
- 遵循适当的稀释指南。
- Make sure you diffuse in a well-ventilated area.
- Diffuse intermittently, typically 30 to 60 minutes on, then 30 to 60 minutes off.
最适合放松
Lavender
Lavender is one of the most popular essential oils for beginners and aromatherapy experts alike. As one of the several essential oils with
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Lavender emits a floral, aromatic scent and has many uses. You can add a few drops to a diffuser, apply it directly to your skin, or combine it with other products or oils.
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Best for sleep
Chamomile
一个popular ingredient in tea, the chamomile plant is known to have sedative effects. Chamomile essential oil is no different and has relaxation properties that can aid with sleep.
Chamomile essential oil has some solid research behind it. Over the years, it’s been used for a variety of ailments and conditions, such as digestive upset, anxiety, wounds, pain, and sleep problems.
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尝试扩散或施加几滴Roman chamomile睡觉前的精油以体验平静的效果。
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Best for meditation
Orange
一个nother essential oil with anxiolytic properties, orange essential oil is a citrus-based oil that can create a relaxing state.
一个2012年研究found that participants who inhaled sweet orange essential oil didn’t have an increase in anxiety or tension during an anxiety-inducing situation, unlike those who inhaled a control aroma (tea tree oil) or a placebo.
然而，明亮的气味也可以增强感官并增加机敏性，与镇静效果结合使用，可以产生平衡的情绪，非常适合冥想。
橙色精油可以通过其他产品进行扩散或蒸馏。
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最适合焦虑
Sandalwood
檀香油来自木头和根源Santalum album, or the East Indian sandalwood tree. This is one of the most valuable trees in the world.
Earthy and warm, sandalwood essential oil also features anxiolytic properties, which make it great for reducing anxiety.
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The gentle and woodsy essential oil can be diffused, applied topically, or directly inhaled.
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Best for stress
Clary sage
Clary sage (Salvia sclarea) is a flowering herb that’s native to the Mediterranean basin. It’s best suited to address stress, because it can have an effect on cortisol, the stress hormone.
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Consider diffusing this essential oil to create a calming effect throughout a room, or inhale it directly when applied to a cotton ball or tissue. It can also be applied directly onto your skin when diluted.
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Best mood lifter
Lemon
柠檬是从柠檬植物的叶子中得出的，在初步动物研究中发现具有镇静和减轻焦虑的特性。
Lemon essential oil is a natural mood lifter and stress-reducing oil with a bright aroma and many properties that can contribute to a positive mood.
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最适合扩散
Bergamot
佛手柑是另一种具有柑橘香气的抗焦虑精油。它来自称为柑橘类水果的果皮Citrus bergamia。
While research on the effects of bergamot essential oil is fairly limited, some studies show that the oil may help reduce stress and promote relaxation.
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当扩散或直接吸入时，佛手柑最好。但是，这种油具有光敏特性，使其对太阳有反应。当局部应用时，佛手柑可能会对太阳产生负面反应，并可能燃烧您的皮肤。
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最适合局部使用
Rose
Distilled from the flower, rose essential oil not only creates a gentle floral aroma, but it also carries stress-reducing properties.
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最适合抑郁症
Jasmine
Jasmine oil is an essential oil derived from the white flowers of the jasmine plant, also known asJasminun officinale。Jasmine essential oil is popular for its calming and uplifting properties.
一个2013 study当参与者吸入茉莉花油时，检查了对脑活动的影响。参与者报告说，负面情绪的大幅下降和整体情绪的增加。
一个2010 study从茉莉花精油（Jasmine Pensition Oil）发现，与安慰剂相比，茉莉花油会增加血氧饱和度，呼吸速度和血压。茉莉石油集团的参与者还报告说更加机敏。
研究人员得出的结论是，茉莉油的刺激和激活作用可用于缓解沮丧and improving mood.
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最好的休息
Ylang ylang
Ylang ylang is a yellow, star-shaped flower that grows on the Cananga tree (Cananga odorata). The tree grows in countries like India, Philippines, Malaysia, Indonesia and parts of Australia.
源自Ylang Ylang花，
甜美的花卉香气非常适合当您需要休息和放松时，但您并没有寻求镇静效果。
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有许多精油具有减轻压力的特性，无论您是在寻求焦虑的补救措施，一种自然的改善睡眠方式，还是在冥想期间平衡心情的东西。
If you’re experiencing severe stress or physical symptoms related to stress, it’s always best to consult a healthcare professional.
萨姆·劳伦（Sam Lauron）是位于德克萨斯州奥斯汀的自由生活方式作家。当她没有写关于健康，创造力或个人发展的文章时，她会花时间阅读，听真正的犯罪播客，并与伴侣和他们的狗一起浸透了阳光明媚的奥斯丁天气。与她联系Instagram或者Twitter, or by visiting her网站。
