8 Best Essential Oils for Anger Management (Research Based)

Are you feeling overwhelmed by anger? You’re not alone.

For example, did you know that according to this research paper, 78% of adults report experiencing at least one symptom of anger in the past year? This statistic underscores the ubiquity of this issue, reminding us that anger is a shared human experience.

Like you, I’ve faced moments of anger and sought ways to manage it effectively. I just don’t want to use pills and medication to treat anger.. I simply refuse.

I am a nature person.. I prefer anything that is natural, over synthetic. That’s why I embarked on a research spree to find the best essential oils for anger management.

By the end of this piece, you’ll have a better understanding of which essential oils can help tame your temper and how to use them effectively.

Essential Oils for Anger Management: Top Picks

Selected essential oils can play a role in managing anger by promoting relaxation and helping to reduce stress. They can be used in various ways, such as through inhalation or topical application as part of a broader anger management strategy.

here is a table of some essential oils that are often recommended for anger relief:

Lavender Oil

Lavender oil is widely recognized for its calming properties.

Lavender oil has been studied for its potential in managing anxiety disorders, such as generalized anxiety disorder, and has shown promising results. [1]

It has also been investigated for its effects on anger management in individuals with intellectual disabilities, where cognitive-behavioral therapy (CBT) interventions have been adapted for this population. [2]

Additionally, lavender oil has been found to reduce stress responses in horses, suggesting its potential in managing equine stress. [3]

Furthermore, a study conducted on patients with severe dementia found that aromatherapy with lavender oil showed modest efficacy in the treatment of agitated behavior. [4]

Petigrain Oil

Petigrain essential oil comes from the leaves and twigs of the bitter orange tree (Citrus aurantium). It is believed to have a calming effect on the mind and body, which can help to reduce feelings of anger and promote a sense of relaxation and tranquility.

Petigrain oil contains various chemical compounds, such as linalool and linalyl acetate, which are known for their sedative and anti-anxiety properties. [5] [6]

The pleasant and uplifting aroma of Petigrain essential oil can help to create a positive and peaceful environment, which can contribute to a reduction in anger and stress levels.

Chamomile Oil

Chamomile oil derives from the flowers of the chamomile plant. Known for its soothing effects, chamomile oil supports relaxation and is often used to help reduce irritability and ease tension, which can be beneficial when dealing with anger.

In a study with 183 older adults, researchers found that inhaling lavender and chamomile essential oils for 30 nights significantly reduced depression, anxiety, and stress levels compared to a control group using distilled water. [7]

Vetiver Oil for anger relief

Vetiver oil comes from the roots of the vetiver plant, scientifically known as Vetiveria zizanioides. It is also known as the “Oil of Tranquility”.

Vetiver oil can help with anger management by addressing nervous complaints, dispel anger, and irritability.

In a 2015 study, researchers explored the effects of Vetiver essential oil (VEO) on anxiety in rats. Rats inhaling 2.5% VEO showed anxiety relief similar to diazepam. [8]

Bergamot Oil

Bergamot oil derives from the rind of the bergamot orange fruit.

It has a citrus scent and properties that can induce relaxation and improve mood. It’s often used in aromatherapy for stress relief, which may help in managing anger responses.

A study explored using Bergamot essential oil in aromatherapy to manage PTSD symptoms in first responders and military personnel. The two-week pilot study with 12 participants revealed positive effects, including calming, improved sleep, reduced anxiety, elevated mood, better concentration, and decreased avoidance behavior. [9]

In an experiment at a mental health center in Utah, inhaling bergamot essential oil for 15 minutes improved positive feelings by 17% compared to the control group. The study suggests that even brief exposure to essential oil aroma may increase willingness to participate in clinical trials. [10]

Patchouli Oil

Patchouli oil comes from the leaves of the patchouli plant (Pogostemon cablin). It is known for its strong, earthy, and musky aroma.

It is believed to have various therapeutic properties, including anti-inflammatory, antiseptic, and antidepressant effects.

Patchouli oil is commonly used in aromatherapy to promote relaxation, reduce stress, and improve mood.

Ylang-Ylang

This essential oil is known for balancing emotions due to its mood-uplifting qualities. Ylang-Ylang can also lower blood pressure and promote a sense of peace and calm.

Ylang-ylang essential oil (YEO) has been shown to have a relaxing effect and can relieve depression and stress in humans. [11]

It has also been found to have anxiolytic properties and can reduce anxiety symptoms after transdermal absorption in 40 healthy volunteers. [12]

In another study with clinical nurses, an anger management program introduced ylang-ylang essential oil as part of coping strategies. The participants, after engaging in sessions that included wearing necklaces infused with ylang-ylang, lavender, and chamomile oils, reported significant reductions in anger, state anger, and job stress. [13]

Valerian oil

Valerian oil comes from the roots of the Valeriana officinalis plant. It is commonly used in aromatherapy and herbal medicine for its calming and sedative properties. It is believed to help promote relaxation, reduce anxiety, and improve sleep quality.

Research has shown that Valerian oil contains compounds such as caryophyllene, which can interact with serotonin receptors and increase the release of serotonin, a neurotransmitter involved in mood regulation. [14]

A study found that valerian root extracts (VE) can help mice cope with physical and psychological stress. Mice given VE showed less stress-related immobility and lower corticosterone levels. The research suggests that VE may affect serotonin (5-HT) and norepinephrine (NE) levels in the brain areas related to stress, highlighting its potential in stress management. [15]

How to Use Essential Oils for Anger Management

Essential oils are used in various forms, including inhalation and topical application, to help soothe emotions.

Inhalation

Inhaling essential oils is one of the most direct methods to experience their benefits. Oils such as lavender, chamomile, and ylang-ylang are known for their ability to reduce feelings of frustration and improve mood.

This can be done through:

• Diffusers: Add a few drops of oil to water in a diffuser, which releases a mist into the air.
• Direct Inhalation: Breathe in the aroma by adding a drop or two to a cloth or your hands.

Massage

Massage combines the therapeutic touch with the benefits of essential oils. For anger management, using oils that promote relaxation can be particularly effective. To prepare a massage blend:

• Dilution: Mix a few drops of essential oils like rose, sandalwood, or bergamot with a carrier oil (e.g., coconut, jojoba).
• Application: Gently work the oil into the skin, focusing on pressure points that release tension.

Aromatherapy Jewelry

Aromatherapy jewelry is a portable option for managing emotions on the go. This involves:

• Saturated Pads or Stones: Apply a few drops of essential oil onto the absorbent material of the jewelry.
• Consistent Exposure: Wear the jewelry to receive continuous benefits from the oil’s aroma throughout the day.

Topical Application

Essential oils can also be applied directly to the skin for localized effect. It is important to always dilute essential oils with a carrier oil to avoid irritation. Apply them to areas like the wrists, temples, or behind the ears to help maintain a calm state. Here is how to safely use essential oils topically:

• Dilute: Combine the essential oil with a carrier oil.
• Spot Test: Before full application, test on a small area of skin to check for adverse reactions.

Anger and Its Impact on Physical and Emotional Well-Being

Anger is a natural, though complex, emotion that can lead to both psychological and physiological reactions. When a person experiences anger, their body releases stress hormones, such as adrenaline and cortisol, which prepare the body for a fight-or-flight response.

Chronic anger can have a significant impact on health, including contributing to high blood pressure, heart disease, and digestive problems. It can also weaken the immune system, making the body more susceptible to illnesses.

On an emotional level, persistent anger can strain relationships and lead to persistent feelings of frustration and unhappiness.

It can interfere with a person’s ability to think clearly, make decisions, and enjoy life. Those who experience frequent anger might find it hard to maintain personal and professional relationships, leading to a sense of isolation.

Managing anger and its effects on well-being is crucial. Seeking strategies to deal with anger effectively can improve both physical health and the quality of social interactions.

Complementary Practices for Anger Management

Incorporating complementary practices with essential oils can lead to more effective anger management.

• Mindful Meditation: One recognized approach is mindful meditation, where individuals focus on breathing and become aware of their thoughts and feelings without reaction. This practice can be augmented with oils like lavender or chamomile to promote calmness.
• Physical activity is another avenue for managing anger. Regular exercise, like walking or yoga, can reduce stress and improve mood. Citrus-scented oils such as orange or bergamot may be used to uplift and energize during workouts.
• Creativity: Engaging in creative outlets such as drawing, writing, or playing music can also serve as a healthy escape from anger. These activities offer a way to express feelings constructively. Peppermint oil, known for its invigorating properties, can stimulate the senses and enhance focus during creative work.
• Relaxation Techniques: Lastly, structured relaxation techniques like progressive muscle relaxation can help release physical tension associated with anger. Essential oils such as ylang-ylang or sandalwood can be diffused to aid in creating a tranquil environment conducive to such practices.

Here’s a table with essential oils that you can combine with each method mentioned above:

Safety Precautions and Considerations

When using essential oils to manage anger, it’s important to heed several safety precautions. Essential oils are potent substances, and they should be used with care.

• Skin Sensitivity: Before applying an essential oil topically, perform a patch test to ensure there’s no allergic reaction. Dilute the oil with a carrier oil, such as coconut or jojoba oil, to reduce the risk of skin irritation.
• Concentration Levels: Using essential oils in high concentrations can lead to adverse reactions. Always dilute in accordance with safe practices, typically a few drops per ounce of carrier oil.
• Ingestion Risks: Ingesting essential oils can be harmful and should generally be avoided unless under the guidance of a professional. Some oils can be toxic when swallowed.
• Quality of Oils: Purchase essential oils from reputable sources to ensure they are pure, free from contaminants, and correctly labeled.
• Children and Pets: Use extreme caution around children and pets, as their smaller bodies may react differently to essential oils. Some oils can be particularly dangerous for cats and dogs.
• Medical Conditions and Medications: Individuals with pre-existing health conditions or those on medication should consult with a healthcare provider before using essential oils.
• Room Ventilation: Ensure the area is well-ventilated when diffusing essential oils, as concentrated inhalation can cause discomfort or respiratory issues for some individuals.

Remembering these considerations can help ensure the safe and effective use of essential oils for anger management.

Bottom Line

Anger is a normal emotion, but it can be hard to manage sometimes. If you don’t want to start popping pills that will make you addicted in the long run, the above mentioned essential oils can help you “suppress” this emotion.

Again, some of the best essential oils for anger management are lavender, chamomile, bergamot, ylang ylang. You can use them in a diffuser, a spray bottle, a bath, or a massage oil.

Remember to always dilute essential oils with a carrier oil before applying them to your skin.

Check more articles on Essential Oils

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