Rest Assured: How Lavender Soothes Anxiety
Lavandula spp.
📜Ancient Use
Lavender encompasses over 50 species of aromatic flowering plants native to Europe and the Mediterranean. It has been widely used by various cultures for millennia, revered for its calming and therapeutic properties. The name "lavender" originates from the Latin word lavare, meaning "to wash," reflecting its historical use in European bathhouses for bathing and air purification.🛁Throughout history, lavender has been highly valued for its ability to induce relaxation and tranquility.😌
💊Current Pharmaceutical Treatments
Modern pharmaceutical treatment for generalized anxiety typically involves benzodiazepines and/or selective serotonin reuptake inhibitors (SSRIs), which work by modulating the GABA and serotonin systems, respectively.
💊Benzodiazepines
As discussed in my article on Chamomile, benzodiazepines work on GABA receptors to decrease anxiety. While benzodiazepines can be relatively safe, their risks include dependence/addiction, cognitive impairment, sedation/motor impairment, and overdose risk.
For further information on GABA, check out my article on Chamomile:
💊SSRIs
One of the most commonly prescribed pharmaceutical treatments for anxiety and depression is selective serotonin reuptake inhibitors (SSRIs). These medications work by blocking the reabsorption of serotonin at presynaptic axon terminals. This increases the availability of serotonin in the synapse, prolonging its stimulation of postsynaptic receptors. While SSRIs are generally considered safe, some users report gastrointestinal and sexual side effects (1). Another limitation of SSRIs is that they often require up to six weeks before patients experience noticeable effects (2).
🌿Lavender for Anxiety: A Natural Alternative?
Many people with anxiety seek natural alternatives before turning to pharmaceuticals. Clinical studies (detailed below) have shown that lavender may offer similar effectiveness to benzodiazepines and SSRIs in managing generalized anxiety. While severe cases often require prescription medications, lavender can be a worthwhile option for mild anxiety or as a first-line approach.
🌸Key Phytochemical: Linalool
Lavender is immediately recognizable by its distinctive and pleasant aroma, which is largely attributed to linalool, a naturally occurring terpene alcohol found in high concentrations within the plant. In nature, terpenes serve various functions, including repelling pests 🐛and attracting pollinators🦋(including humans).
Research has explored linalool’s potential anxiolytic (anxiety-reducing) and antidepressant effects.🧘♂️A review published in Current Neuropharmacology provides an extensive overview of the biochemical pathways through which linalool may improve mood. The image below, sourced from the article, highlights five major pathways believed to contribute to its therapeutic effects (4).
🧪1. Monoamines
Monoaminergic systems—particularly those involving serotonin, GABA, and norepinephrine—play key roles in mood regulation. In rat studies, linalool demonstrated antidepressant effects that were reversed by a serotonin receptor antagonist, indicating that its mechanism of action likely involves serotonin signaling. There is also evidence implicating the noradrenergic system in linalool’s mood-stabilizing effects (5).
⚖️2. HPA Axis
Linalool also appears to modulate the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body’s response to stress. Similar to adaptogens like ashwagandha, linalool reduces cortisol levels. Inhalation of linalool-rich lavender essential oil has been shown to significantly lower salivary cortisol levels in healthy individuals after just five minutes (6). In another study, hypertensive patients who inhaled a linalool-rich essential oil blend experienced both cortisol reductions and improved blood pressure (7).
For further information on cortisol and how to lower it, check out my article on Ashwagandha:
🔥 3. Anti-Inflammatory and Neuroprotective Actions
Beyond its calming effects, linalool possesses strong anti-inflammatory properties. It downregulates pro-inflammatory markers such as TNF-alpha and prostaglandins in experimental models of inflammation (8). Additionally, linalool protects microglial cells—the brain’s resident immune cells—supporting long-term brain health . In animal models of ischemic stroke, daily intranasal administration of linalool over one month improved cognitive recovery and reduced neuroinflammation (9).
🛡️ 4. Antioxidant Defense and Cognitive Support
Linalool’s antioxidant properties further enhance its neuroprotective profile. It reduces oxidative stress, a major contributor to neurodegenerative conditions. Studies have shown that linalool shields guinea pig brain tissue from hydrogen peroxide-induced damage (10) and increases glutathione levels in rats exposed to neurotoxic agents (11). While the role of oxidative stress in depression is still under investigation, its contribution to disorders like Alzheimer’s and Parkinson’s is well established.
🌱 5. Promoting Neurogenesis and Synaptic Health
Emerging research suggests linalool may promote neurogenesis, directly increasing gene expression related to neural differentiation and maturation (12). Animal studies also show lavender essential oil boosts oxytocin and brain-derived neurotrophic factor (BDNF), a protein critical for synaptic plasticity, neuronal growth, and overall cognitive function🧠(13).
📊Clinical Studies on Lavender and Anxiety
With strong biochemical evidence supporting linalool’s role in mood enhancement and anxiety reduction, clinical studies have confirmed its effectiveness. A meta-analysis of over 65 randomized controlled trials (RCTs) with 7,000+ participants and 25 non-randomized studies with 1,000+ patients found significant anxiety reduction in most trials (14).📉
🌬️Methods of Lavender Administration
Lavender has been studied in various forms, including:
Aromatherapy (diffusers, incense, or water-based dilution)
Massage therapy (diluted in carrier oils like almond or sesame oil)
Oral supplements (lavender oil capsules like Silexan or powder)
Lavender Tea
🔬Key Randomized Controlled Trials
📌Lavender vs. SSRI for Generalized Anxiety
A double-blind RCT of 539 adults compared Silexan (lavender oil capsule, 80 mg or 160 mg), placebo, and the SSRI Paroxetine. Both doses of Silexan significantly reduced anxiety (HAMA scores decreased by 13–14 points over 10 weeks), comparable to SSRIs and benzodiazepines. However, Silexan had fewer side effects than Paroxetine, making it a promising first-line treatment (15).
📌Lavender vs. Benzodiazepine for Generalized Anxiety
In a multicenter, double-blind, randomized trial, adults diagnosed with GAD received either 80 mg of Silexan or 0.5 mg of lorazepam (a benzodiazepine) daily for six weeks. Results indicated that both treatments led to a significant reduction in HAM-A scores, with decreases of 11.3 points (45%) in the Silexan group and 11.6 points (46%) in the lorazepam group, suggesting comparable efficacy in alleviating anxiety symptoms (16).
📌Lavender in Dental Anxiety
In a study of 597 adults, those in a dental waiting room with a lavender-scented candle warmer had significantly lower anxiety scores than those in a control group with an unscented warmer (17).
📌Lavender for IV-Placement Related Anxiety
A study of 100+ patients receiving IV placements found that aromatherapy with lavender significantly reduced pain and anxiety compared to placebo during intravenous line placement (18).
🤰Lavender Use During Pregnancy & Labor
Anxiety during pregnancy and labor is common, yet SSRI and benzodiazepine use is often restricted due to potential fetal risks. Lavender, however, has demonstrated both safety and effectiveness:
📌A study of 141 pregnant women (25–28 weeks gestation) found that lavender cream (with or without a foot bath) significantly reduced depression, stress, and anxiety after two months compared to placebo (19).
📌In a study of 60 women in labor, those receiving lavender aromatherapy back massages reported lower anxiety and pain scores and even had a statistically significant decrease in labor duration (20).
☕Personal Experience with Lavender
Lavender is a versatile natural remedy that can be taken orally, inhaled, or applied topically to help reduce anxiety and promote well-being.
During medical school, residency, and my first years as a hospitalist, I had a hard time getting consistent, restful sleep. In 2020, after learning about phytochemicals, I began drinking herbal teas with lavender before bed. I also discovered a medieval European tradition where mothers rubbed lavender oil on children’s palms and soles to help them sleep. Inspired by this, I started applying lavender oil to my palms, soles, and neck about 20 minutes before bedtime. I noticed a significant improvement in falling asleep and sleep quality. This has since become a nightly ritual, and I always carry a lavender roll-on stick when traveling to help get restful sleep.😴 🌙
🔮Future Research on Lavender
Anxiety and depression are becoming increasingly common in modern society. While SSRIs and benzodiazepines remain the standard treatments, they come with potential side effects. Lavender and its active compound, linalool, have shown promising biochemical and clinical evidence for reducing anxiety without major side effects. Given its historical significance and growing body of modern research, larger studies could help further validate lavender’s efficacy and raise awareness of its potential as a safe, natural option for relieving anxiety and insomnia. 🌿✨
References:
Hu XH, Bull SA, Hunkeler EM, Ming E, Lee JY, Fireman B, Markson LE. Incidence and duration of side effects and those rated as bothersome with selective serotonin reuptake inhibitor treatment for depression: patient report versus physician estimate. J Clin Psychiatry. 2004 Jul;65(7):959-65
Chu A, Wadhwa R. Selective Serotonin Reuptake Inhibitors. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK554406/
Bounds CG, Patel P. Benzodiazepines. [Updated 2024 Jan 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470159/
Chen, X., van Gerven, J., Cohen, A. et al. Human pharmacology of positive GABA-A subtype-selective receptor modulators for the treatment of anxiety. Acta Pharmacol Sin 40, 571–582 (2019). https://doi.org/10.1038/s41401-018-0185-5
Guzmán-Gutiérrez S.L., Bonilla-Jaime H., Gómez-Cansino R., Reyes-Chilpa R. Linalool and β-pinene exert their antidepressant-like activity through the monoaminergic pathway. Life Sci. 2015;128:24–29. doi: 10.1016/j.lfs.2015.02.021.
Atsumi T, Tonosaki K. Smelling lavender and rosemary increases free radical scavenging activity and decreases cortisol level in saliva. Psychiatry Res. 2007 Feb 28;150(1):89-96. doi: 10.1016/j.psychres.2005.12.012. Epub 2007 Feb 7. PMID: 17291597.
Kim IH, Kim C, Seong K, Hur MH, Lim HM, Lee MS. Essential oil inhalation on blood pressure and salivary cortisol levels in prehypertensive and hypertensive subjects. Evid Based Complement Alternat Med. 2012;2012:984203. doi: 10.1155/2012/984203. Epub 2012 Nov 19. PMID: 23259002; PMCID: PMC3521421.
Li Y., Lv O., Zhou F., Li Q., Wu Z., Zheng Y. Linalool inhibits LPS-induced inflammation in BV2 microglia cells by activating Nrf2. Neurochem. Res. 2015;40(7):1520–1525. doi: 10.1007/s11064-015-1629-7.
Barrera-Sandoval AM, Osorio E, Cardona-Gómez GP. Microglial-targeting induced by intranasal linalool during neurological protection postischemia. Eur J Pharmacol. 2019 Aug 15;857:172420. doi: 10.1016/j.ejphar.2019.172420. Epub 2019 May 25. PMID: 31136761.
Celik S., Ozkaya A. Effects of intraperitoneally administered lipoic acid, vitamin E, and linalool on the level of total lipid and fatty acids in guinea pig brain with oxidative stress induced by H2O2. J. Biochem. Mol. Biol. 2002;35(6):547–552.
Mehri S., Meshki M.A., Hosseinzadeh H. Linalool as a neuroprotective agent against acrylamide-induced neurotoxicity in Wistar rats. Drug Chem. Toxicol. 2015;38(2):162–166.
Nakamura A., Fujiwara S., Ishijima T., Okada S., Nakai Y., Matsumoto I., Misaka T., Abe K. Neuron differentiation-related genes are up-regulated in the hypothalamus of odorant-inhaling rats subjected to acute restraint stress. J. Agric. Food Chem. 2010;58(13):7922–7929.
Sánchez-Vidaña DI, Po KK, Fung TK, Chow JK, Lau WK, So PK, Lau BW, Tsang HW. Lavender essential oil ameliorates depression-like behavior and increases neurogenesis and dendritic complexity in rats. Neurosci Lett. 2019 May 14;701:180-192. doi: 10.1016/j.neulet.2019.02.042. Epub 2019 Feb 28. PMID: 30825591.
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Kasper S, Gastpar M, Müller WE, Volz HP, Möller HJ, Schläfke S, Dienel A. Lavender oil preparation Silexan is effective in generalized anxiety disorder--a randomized, double-blind comparison to placebo and paroxetine. Int J Neuropsychopharmacol. 2014 Jun;17(6):859-69. doi: 10.1017/S1461145714000017. Epub 2014 Jan 23. PMID: 24456909.
Woelk H, Schläfke S. A multi-center, double-blind, randomised study of the Lavender oil preparation Silexan in comparison to Lorazepam for generalized anxiety disorder. Phytomedicine. 2010 Feb;17(2):94-9. doi: 10.1016/j.phymed.2009.10.006. Epub 2009 Dec 3. PMID: 19962288.
Zabirunnisa M, Gadagi JS, Gadde P, Myla N, Koneru J, Thatimatla C. Dental patient anxiety: Possible deal with Lavender fragrance. J Res Pharm Pract. 2014 Jul;3(3):100-3. doi: 10.4103/2279-042X.141116. PMID: 25328900; PMCID: PMC4199191.
Karaman T, Karaman S, Dogru S, Tapar H, Sahin A, Suren M, Arici S, Kaya Z. Evaluating the efficacy of lavender aromatherapy on peripheral venous cannulation pain and anxiety: A prospective, randomized study. Complement Ther Clin Pract. 2016 May;23:64-8. doi: 10.1016/j.ctcp.2016.03.008. Epub 2016 Mar 25. PMID: 27157961.
Effati-Daryani F, Mohammad-Alizadeh-Charandabi S, Mirghafourvand M, Taghizadeh M, Mohammadi A. Effect of Lavender Cream with or without Foot-bath on Anxiety, Stress and Depression in Pregnancy: a Randomized Placebo-Controlled Trial. J Caring Sci. 2015 Mar 1;4(1):63-73. doi: 10.5681/jcs.2015.007. PMID: 25821760; PMCID: PMC4363653.
Lamadah, Sahar Mansour Taha and Ibtesam Nomani. “The Effect of Aromatherapy Massage Using Lavender Oil on the Level of Pain and Anxiety During Labour Among Primigravida Women.” American Journal of Nursing Science 5 (2016): 37.
Images:https://commons.wikimedia.org/wiki/File:Lavender_%28262815773%29.jpeg;https://www.picturethisai.com/wiki/Lavandula_latifolia.html;https://freerangestock.com/photos/151349/a-field-of-lavender.html;https://picryl.com/media/lavender-lavender-flowers-purple-8410ae
