Bergamot Essential Oil for Stress and Burnout: A Natural Ally for Emotional Balance

Imagine this: It’s 4 p.m. and you’re running on fumes. Emails pile up. Your to-do list stares back, untouched. A tension headache knocks at the door—and the coffee isn’t helping anymore. You crave peace, clarity, and calm.

Enter bergamot essential oil.

This citrusy, floral-sweet oil has long been used to uplift and soothe the spirit. While its bright aroma may remind you of Earl Grey tea, its benefits go far beyond the teacup. In my years as a certified aromatherapist, I’ve seen how bergamot can be a gentle, yet powerful, support for people navigating the emotional overload that often accompanies burnout and chronic stress and it’s an aroma that many people absolutely love.

The Aroma of Balance

Bergamot (Citrus bergamia) essential oil is cold-pressed from the peel of the fruit, which grows primarily in southern Italy. Its unique scent—fresh, slightly spicy, and soft—has been prized for centuries not only in perfumery, but also in wellness practices.

While aromatherapy cannot diagnose, treat, or cure disease, essential oils like bergamot have been studied for their ability to support emotional wellness by promoting a sense of calm, ease, and mental clarity.

A 2015 study by Watanabe et al. found that bergamot essential oil inhalation was associated with improved mood states, enhanced parasympathetic nervous system activity (rest-and-digest mode), and decreased levels of salivary cortisol—a stress hormone—among healthy women.¹

Other studies, such as those by Chang and Shen (2011) and Liu et al. (2013), have noted the potential for essential oils, including bergamot, to help regulate nervous system responses in people experiencing work-related stress.² ³

And in a study involving patients awaiting ambulatory surgery, bergamot was one of the oils used in an inhaled blend that appeared to ease anxiety and promote a calmer state.⁴

Why Bergamot Stands Out

Unlike some oils that energize or sedate, bergamot seems to offer emotional adaptability. It uplifts when you're feeling low and calms when you're overstimulated—it offers balance.

Preclinical research even supports this dual nature: one 2017 animal study showed that bergamot essential oil significantly reduced anxiety-like behavior in rats.⁵ While we can’t directly translate those results to humans, they’re part of an encouraging body of evidence that supports bergamot’s traditional uses for emotional wellness.

How to Use Bergamot for Daily Stress Relief

Here are a few of my favorite ways to incorporate bergamot essential oil into your daily routine:

1. Morning Clarity Diffuser Blend

Start your day grounded and focused.

Blend:

• 4 drops bergamot

• 2 drops lavender

• 1 drop rosemary

• 1 drop frankincense

Add to your ultrasonic diffuser with the recommended amount of water. Inhale deeply and set an intention for the day.

Safety: avoid using rosemary on or near the face of infants or children under 5 years old. Use with caution in children 5-10.

2. Mindful Moments Inhaler

Keep this in your desk drawer or bag for a to help ground and uplift you during the day.

Recipe:

• 1 blank inhaler

• 8 drops bergamot oil

• 2 drops cedarwood oil

• 4 drops lavender oil

• 1 drop vetiver oil

• 
  

Drop oils onto the wick of the blank inhaler. Place wick inside the inhaler. Snap on the end cap. To use: unscrew cover and inhale. Use as needed to ground, relax, and uplift your mood and promote mindfulness.

3. Peaceful Rest Blend

Unwind and let go of the day’s tension.

Blend:

• 3 drops bergamot

• 2 drops sweet orange

• 1 drop cedarwood

• 1 drop vetiver

• 
  

Try this blend in a diffuser about 30 minutes before bed.

Safety Note

While none of the suggested blends are intended for topical use, bergamot essential oil contains compounds called furanocoumarins that can make skin more sensitive to sunlight. If applying topically, always dilute well (e.g., 1–2% in a carrier oil) and avoid sun exposure on treated skin for 12–18 hours unless using a bergapten-free (FCF) version.

More Wellness Support from Aromatic Formulations

If you’re interested in exploring more about how essential oils can support a balanced, mindful lifestyle, check out these blog posts:

• 🌿 Oils that like to relax

• 🌿 Get outside

• 🌿 Fragrant journey: Exploring Bergamot Essential Oil

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Final Thoughts

Stress is a fact of life, but if we can find ways to care for ourselves on a regular basis it can help avoid burnout.

Small soothing practices, like using essential oils and practicing mindfulness, can create pockets of peace in even the busiest days.

Aromatherapy isn’t a cure, but it can be a caring companion on your path toward balance, clarity, and emotional well-being.

If you’d like to explore custom aromatherapy solutions or join an upcoming DIY class, feel free to connect with me on Instagram @aromaticformulations or visit www.aromaticformulations.com.

Aromatic blessings,

Tricia

References

1. Watanabe et al. (2015). Forschende Komplementärmedizin, 22(1): 22–49.

2. Chang & Shen (2011). Evidence-Based Complementary and Alternative Medicine. doi:10.1155/2011/946537

3. Liu, Lin, & Chang (2013). Evidence-Based Complementary and Alternative Medicine. doi:10.1155/2013/853809

4. Ni CH et al. (2013). Evidence-Based Complementary and Alternative Medicine. doi:10.1155/2013/927419

5. Rombola et al. (2017). Molecules, 22(4): 614

6. Bagetta et al. (2010). Fitoterapia, 81: 453–461