Summer Heat = Hot Tempers. Top 10 Essential Oils for Anger
We are entering into the true "dog days of summer." Do you know the meaning behind this phrase? The concept dates back to Greek and Roman times and referred to the days between July 24th through August 24th. This was known as an evil time when the sea would boil, wine would turn sour, and dogs would go mad.
Turns out, bees can also go mad over the heat. Last summer, experts warned the public about 20,000 swarms of angry bees influenced by the hot weather in the United Kingdom.
Dogs and bees aren't the only ones who are hot tempered when mercury rises. There is some fascinating science regarding why hot weather may impact human emotion.
Hot-tempered refers to someone who is quick to anger or who doesn't control his/her emotions well. Recently, it seems there is a correlation with heat and anger. Hot and humid weather can lower general mood and are associated with increases in aggression and violence.
Researchers from Iowa State University combined global warming data with statistics on violent crime in the USA between 1950 and 2008 and noticed a sharp increase as temperatures rose. Other studies have shown that you are more likely to honk your horn at a slow driver on hot days. (1)
When we are uncomfortable, we are more likely to be impulsive, lack self control and easily anger.
Some argue that the physiological reactions to heat are responsible. We are more likely to become dehydrated in warmer weather. Mild dehydration as little as 2% can impact our moods, tension, and fatigue in both men and women. When it is warm out, we don't sleep as well which can play a role in our moods. In addition, the raised temperatures can increase heart rate, testosterone and other metabolic reactions that trigger the sympathetic nervous system which is responsible for our fight or flight response.
An interesting study done in Poland showed that the stress hormone, cortisol rises with rising temperatures and is lower in the winter. (2) Cortisol is considered a "wakeful hormone" and helps the body to regulate sugar, salt and fluids. It is also important for our response to stressors and plays a role in controlling our moods, motivations and behaviors.
Anger isn't always a bad thing.
The word anger gets a bad rap, but it isn't always a bad thing. Anger is a normal, healthy emotion. In fact, a lot of really good things stem from anger. Angry feelings can lead to positive change.
Some people confuse angry feelings with aggressive behavior. While feeling angry is healthy, aggressive behavior isn't. It is also not healthy to bottle up angry feelings.
Often when we are angry, there are other emotions hidden below the surface. An example of this is when we are experiencing grief. Anger is one of the 5 stages of grief and can resurface at any time.
"I sat with anger long enough, until she told me her real name was grief." -Unknown
What happens to the body when angry?
Anger evokes a physiological response in our body. Our amygdala perceives a threat and activates the fight or flight response. This stimulates the release of adrenaline. You then get an energy rush that rallies you to fight. Your heart rate increases, your face feels flushed, and blood flows to your hands which force the fists to clench. Your heart pumps faster. You breathe harder. Your pupils dilate. You begin to sweat.
In this hyperadrenalized state, aggression is provoked. You may raise your voice, point accusingly, grimace, flail arms, slam doors, verbally intimidate or barge into another's personal space.
Anger is one of the hardest impulses to control because from an evolutionary standpoint it has value for defending against danger.
What makes us more susceptible to anger?
Besides hot temperatures, there are several things that make us more susceptible.
Accumulation of stress
Suppressed emotions
Sleep deprivation
Interestingly enough, studies have found that when we are sleep deprived, there is a functional deficit between the amygdala and ventral anterior cingulate cortex which can result in decreased mood. It can cause the amygdala to have heightened responses to negative stimuli. (3)
How does anger impact our health?
There are several studies that show correlations of anger and health problems. Ohio State University did an interesting study on how a 30-minute argument with your partner can slow your body's ability to heal by at least one day. If you argue regularly, that healing time is doubled. Researchers tested couples with a suction device that created tiny blisters on their arms. When couples were asked to talk about an area of disagreement that provoked emotion, the wounds took about 40% longer to heal than those of the control group. The researchers say this response is caused by a surge in cytokines, the immune molecules that trigger inflammation. (4)
Anger has been shown to impact our health in several ways. Here is another study showing a correlation between hostility and poorer pulmonary function. (5)
How to use essential oils when experiencing anger
It is important to address anger by developing strategies to express it that are healthy.
Identify the emotion you are feeling. We don't stop enough throughout the day to really acknowledge how we are feeling. Take a moment and do a self-scan. Scan your body from head to know and notice where you are holding tension and intentionally release that tension.
Grab an essential oil and breathe it in. Essential oils can help us own the moment and not let the emotion own us. They help us respond and not react. We become more solution oriented by taking the time to reset. Aromas have been shown to evoke emotion and autonomic state via pathways to the amydgala. (6)
"Most studies, as well as clinically applied experience, have indicated that various essential oils, such as lavender, lemon and bergamot can help to relieve stress, anxiety, depression and other mood disorders. Most notably, inhalation of essential oils can communicate signals to the olfactory system and stimulate the brain to exert neurotransmitters (e.g., serotonin and dopamine) thereby further regulating mood." (7)
Best essential oils for anger
Lavender
Lavender is one of the most popular essential oils for calming the nervous system. It has been shown to be effective in alleviating anxiety and inducing a relaxation response. (8). Inhaling lavender and rosemary have also been shown to lower cortisol levels. (9) Lavender is known for improving sleep quality which can positively impact our ability to react to stressors.
Bergamot
Bergamot can be helpful to defuse an angry attitude through encouraging a spirit of compromise. It has been shown to reduce anxiety, increase parasympathetic nervous system activity and decrease salivary cortisol levels. (10)
Chamomile
Chamomile is known for its ability to soothe anxious feelings and support sleep. Specifically for anger related emotions, it can help soothe feelings of resentment for those who feel neglected.
Orange
Known for its uplifting aroma, sweet orange may help promote cheerfulness. The odor of sweet orange decreases symptoms of anxiety and improves mood (11) Its aroma is well liked by most children. For adults, it can make us “feel like a kid again.” It can reduce nervous tension and stress-related conditions. It is also beneficial for those suffering from lack of energy or depression. (12) Orange is a great oil to use when feeling tense or frustrated.
Helichrysum
Helichrysum helps dissolve bitterness for those who carry a grudge. It is helpful in soothing tension both physically and emotionally. Inhaling helichrysum can be helpful during periods of mental unrest, irritability, grief, anger, anxiety and burnout.
Grapefruit
Grapefruit can be helpful for repressed or bottled-up feelings of anger as well as feelings of resentment.
Ylang Ylang
Ylang Ylang is known for promoting feelings of positivity, cheerfulness and confidence. Ylang Ylang can also calm the nervous system and has been shown to lower blood pressure and heart rate which counteract the stress response while feeling angry. (13)
Rose
Rose essential oil can be helpful for those who are angry due to being hurt and feeling rejected or betrayed. Rose essential oil has been shown to reduce subjective pain intensity and anxiety. (14)
Frankincense
Frankincense essential oil is helpful for reducing stress and promoting feelings of peace and relaxation. It is a favorite oil of many to help soothe anxious feelings which may precipitate into anger.
Rosemary
Rosemary is also helpful in soothing stress and tension both physically and emotionally. One study evaluated the effects of smelling lavender and rosemary for 5 minutes and found that it decreased salivary cortisol levels. (15)
In "Aromatherapy For Healing The Spirit" Gabriel Mojay states:
"The aim of "treatment" through aromatherapy can either be to pacify anger that is inappropriate, or to relieve the tension of those who irritation is understandable" (16).
Other ways to help cope with anger when in the moment:
When you're upset, pause, and slowly count to 10. (This is often when I grab my essential oils). To offset the adrenaline surge of anger, train yourself not to lash out at others. Take a few deep breaths and slowly count to ten (or 50 if needed). Use this time to regroup.
Take a cooling off period. To quiet those neurotransmitters, take a time out. Reduce external stimulation. Listen to some soothing music. Walk in nature. Meditate. Do an aerobic exercise or yoga or stretching to help release the anger stored up in body.
Don't address anger when you are rushed. Make sure you have adequate time to assess what made you angry in the first place. Remember this quote from Ashleigh Warner, a psychologist who stated "Behind every behavior is a feeling and behind every feeling is a need."
Don't address anger when you are tired or before sleep. Since anger triggers release of adrenaline it can interfere with restful sleep. Examine your anger earlier in the day so your adrenaline can slow down. Being well rested makes us less prone to reacting with irritation and being triggered to stressors around us.
Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
References:
Kenrick DT, MacFarlane SW. Ambient Temperature and Horn Honking: A Field Study of the Heat/Aggression Relationship. Environment and Behavior. 1986;18(2):179-191.
American Physiological Society. (2018, April 25). Stress hormones spike as the temperature rises: Study surprisingly finds higher cortisol levels in summer than in winter. ScienceDaily. Retrieved July 14, 2022 from www.sciencedaily.com/releases/2018/04/180425131906.htm
Saghir Z, Syeda JN, Muhammad AS, Balla Abdalla TH. The Amygdala, Sleep Debt, Sleep Deprivation, and the Emotion of Anger: A Possible Connection? Cureus. 2018 Jul 2;10(7):e2912.
Gouin JP, Kiecolt-Glaser JK, Malarkey WB, Glaser R. The influence of anger expression on wound healing. Brain Behav Immun. 2008 Jul;22(5):699-708. doi: 10.1016/j.bbi.2007.10.013. Epub 2007 Dec 19.
Kubzansky LD, Sparrow D, Jackson B, Cohen S, Weiss ST, Wright RJ. Angry breathing: A prospective study of hostility and lung function in the Normative Aging Study. Thorax. 2006 Oct;61(10):863-8.
Kadohisa M. Effects of odor on emotion, with implications. Front Syst Neurosci. 2013 Oct 10;7:66.
Lv XN, Liu ZJ, Zhang HJ, Tzeng CM. Aromatherapy and the central nerve system (CNS): therapeutic mechanism and its associated genes. Curr Drug Targets. 2013 Jul;14(8):872-9.
Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304. doi: 10.1155/2013/681304. Epub 2013 Mar 14.
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.
Watanabe E, Kuchta K, Kimura M, Rauwald HW, Kamei T, Imanishi J. Effects of bergamot ( Citrus bergamia (Risso) Wright & Arn.) essential oil aromatherapy on mood states, parasympathetic nervous system activity, and salivary cortisol levels in 41 healthy females. Forsch Komplementmed. 2015;22(1):43-9.
Goes, T.C.; Antunes, F.D.; Alves, P.B.; Teixeira-Silva, F. Effect of sweet orange aroma on experimental anxiety in humans. J. Altern. Complement. Med. 2012, 18, 798–804.
Lawless, Julia. (1998). Aromatherapy and the Mind. Hammersmith, London: Thorsons.
Jung DJ, Cha JY, Kim SE, Ko IG, Jee YS. Effects of Ylang-Ylang aroma on blood pressure and heart rate in healthy men. J Exerc Rehabil. 2013 Apr;9(2):250-5. doi: 10.12965/jer.130007. Epub 2013 Apr 25.
Sadeghi N, Azizi A, Asgari S, Mohammadi Y. The effect of inhalation aromatherapy with damask rose essence on pain intensity and anxiety in burned patients: A single-blind randomized clinical trial. Burns. 2020 Dec;46(8):1933-1941.
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.
Mojay, Gabriel. Aromatherapy for Healing the Spirit. Rochester, Vermont: Healing Arts Press.