Political Anxiety by Talley Sjoberg-Varney, NAHA International Director for Central Asia

Feeling Overwhelmed by the World?

How Essential Oils Can Support Political Anxiety

Have you ever noticed a physical reaction while watching the news, a tightening in your chest or a dull ache in your stomach that arrives before you have even fully processed the story? Many people find themselves avoiding certain family members, bracing for uncomfortable conversations, or feeling a sudden surge of tension when politics enters the room. These reactions are increasingly common, and they are not imagined.

As a mental health practitioner and clinical aromatherapist with nearly two decades of experience, I had rarely encountered the phrase political anxiety until recent years. Now, it appears regularly in my clinical work, in conversations within my community, and in my own lived experience. While political anxiety is not a formal diagnosis, it reflects a very real nervous system response to prolonged exposure to political events that feel threatening, unjust, or deeply personal.

Political anxiety is not limited to bodily sensations alone. It shapes how we see ourselves, how we relate to our loved ones and colleagues, and how safe or grounded we feel in our broader social and cultural context. It often carries a weight that feels different from more familiar forms of anxiety.

Why Political Anxiety Feels Distinct

Generalized anxiety frequently turns inward, prompting self-examination and a search for internal causes that may be difficult to name. Political anxiety, by contrast, is often layered with complex emotional states that exist simultaneously. Grief for what feels lost, anger at perceived injustice, disbelief, shame, and a sense of powerlessness frequently coexist, creating an emotional load that is difficult to metabolize.

Because these feelings are uncomfortable and not easily resolved, many people unconsciously push them aside. Over time, this unresolved activation tends to surface in other ways, including disrupted sleep, changes in appetite, irritability, emotional withdrawal, or a heightened reactivity in everyday interactions. These experiences are not always recognized as being connected to media exposure or political stress, yet the nervous system remains in a sustained state of vigilance.

For this reason, genuine rest becomes essential rather than optional. True rest involves periods of disengagement from constant information intake and from the psychological posture of readiness for conflict. When the nervous system remains on high alert for extended periods, emotional regulation, cognitive clarity, and relational ease all become more difficult to sustain.

The Relationship Between Scent and the Nervous System

The sense of smell is uniquely positioned in the brain, with direct pathways to the limbic system, which governs emotional processing, memory, and stress responses. This is why scent can evoke immediate and often profound shifts in emotional state, sometimes before conscious thought has time to intervene.

Most people have experienced this effect instinctively, whether through a scent associated with a loved one, a place of safety from childhood, or a familiar ritual that signals comfort and nourishment. Aromatherapy works not by persuading the mind, but by supporting the body first. As the nervous system settles, the mind often follows with greater ease.

Essential oils exert their influence through inhalation and gentle skin absorption. They are not a treatment for anxiety disorders, nor are they a substitute for psychotherapy, medication, or broader lifestyle changes. Rather, they function best as complementary support, offering moments of regulation and sensory grounding within an overstimulating environment.

Essential Oils Commonly Used for Political Anxiety

Because political anxiety presents differently depending on the individual, the oils I use most often are chosen based on the emotional tone and nervous system state present in the moment. Below are some of those I find most effective.

Lavender, Lavandula angustifolia
Lavender is among the most extensively studied essential oils for stress reduction and nervous system regulation. It is particularly helpful for easing mental tension and is often used in the evening or after prolonged exposure to distressing news.

Rose, Rosa damascena
Rose is frequently associated with grief and emotional vulnerability. In times of political upheaval, many people experience quiet mourning for lost ideals, relationships, or a sense of safety. Rose supports emotional softening and heart centered processing. It is the true oil of the heart chakra.

Juniper, Juniperus communis
Juniper offers a grounding, stabilizing quality that is especially supportive for individuals who find regulation through connection with the natural world. Its aroma can evoke a sense of perspective and spaciousness beyond immediate concerns. I find this oil especially effective for men.

Cinnamon, Cinnamomum verum
Cinnamon is often paired with grounding oils for its warming and clarifying effects. It can support mental focus while also carrying an emotional association with comfort and familiarity. We often associate cinnamon with warm childhood memories and simpler times.

Clove, Syzygium aromaticum
Clove is commonly used to address mental fatigue. Persistent worry and repetitive “What if?” thinking can exhaust cognitive resources, and clove offers a stabilizing presence when the mind feels overworked. I find it helps me to feel sharper and more in the moment.

Sweet Orange, Citrus sinensis
Sweet Orange provides gentle uplift without overstimulation. Its aroma often supports emotional lightness and can help counter feelings of heaviness or stagnation. Imagine walking through an orchard, light and free.

Practical Ways to Incorporate Essential Oils

Essential oils tend to be most effective when used proactively, before anxiety escalates. Pairing scent with established calming practices allows the nervous system to associate the aroma with safety and restoration.

Diffusing oils prior to watching the news or before anticipated challenging social interactions can help moderate physiological responses. Simple inhalation using a tissue or cotton pad allows for discreet and immediate support when a trigger is anticipated. Longer term benefit is often found when oils are integrated into intentional rituals such as bathing, crafting, or spending time outdoors, where scent becomes part of a broader sensory experience of calm.

Essential oils should always be used with care. They should not be ingested, and undiluted oils should not be applied directly to the skin unless under the care of a clinical aromatherapist, and use should be discontinued if irritation occurs. Individuals with asthma, allergies, or heightened scent sensitivity should proceed slowly or seek professional guidance.

Essential Oil Recipes

Calming Diffuser Blend

Purpose
A gentle, emotionally supportive blend designed to promote relaxation and ease tension before social interaction or anticipated stress.

Recommended diffuser size
One hundred milliliter diffuser

Essential oils

• 3 drops Sweet Orange (Citrus sinensis)
• 2 drops Rose (Rosa damascena or Rosa centifolia)

Instructions
Add essential oils to the diffuser reservoir according to manufacturer instructions. Diffuse for thirty to sixty minutes prior to guests arriving or before exposure to potentially stressful conversations or media.

Cautions: Be mindful of diffusing around pets and young children.

Lavender and Rose Bath Blend

Purpose
A soothing bath preparation intended to support nervous system relaxation and emotional decompression.

Ingredients

• 1/2 cup Sea Salt
• 1 cup Epsom Salt
• One drop lavender (Lavandula angustifolia) essential oil
• One drop rose (Rosa damascena) essential oil
• Organic dried lavender and dried rose petals
• 12-oz. (340g) recycled glass jar with lid

Instructions

1. In a bowl, gently mix sea salt and Epsom salt.
2. In your clean, dry jar, add a layer of the mixed bath salts.
3. Add one drop of lavender essential oil and one drop of rose essential oil to the salt layer.
4. Sprinkle a small amount of dried lavender and rose petals over the salts.
5. On the second layer, add one drop of lavender essential oil and one drop of rose essential oil. These are all the essential oils you will add.
6. Sprinkle a small amount of dried lavender and rose petals over the salts.
7. Repeat layering until the jar is full.
8. Leave space at the top of the jar to allow gentle shaking and mixing.
9. Seal the jar and store it in a cool, dry place.

To Use: Add one small scoop to a warm bath and allow salts to dissolve fully before soaking.

Cautions: Not recommended for use during pregnancy or while breastfeeding and avoid applying to broken or irritated skin. For children ages 5 and up, supervise bath time and ensure they do not drink the bathwater.

Juniper Fire Starters

Purpose
A sensory ritual designed to pair grounding scent with outdoor or fireplace use, supporting relaxation through warmth, scent, and connection with nature.

Materials

• Old candles for melting
• Cupcake tin and paper liners
• Dried orange slices
• Whole cloves (Syzygium aromaticum)
• Cinnamon sticks (Cinnamomum verum)
• Dried lavender (Lavandula angustifolia)
• Juniper essential oil (Juniperus communis)
• Optional natural additions such as pine needles or dried herbs.

Instructions

1. Melt candles using a double boiler method. Remove and discard old wicks if not reused.
2. Place paper liners into a cupcake tin.
3. Add dried botanicals and fresh wicks to each liner, excluding the melted wax.
4. Once wax is fully melted, stir in juniper essential oil at a dose of two drops per fire starter.
5. Carefully pour wax into each liner until approximately three quarters full.
6. Allow fire starters to cool completely before use or storage.

Use and Safety Note: Use in a fireplace or outdoor fire pit only. When gifting, clearly label these items as fire starters and not candles.

Balance, Boundaries, and Intentional Engagement

While essential oils are a strong support, addressing political anxiety also involves recognizing personal limits. This may include moderating media consumption, prioritizing supportive relationships, engaging in action aligned with personal values, and seeking professional support when it feels needed.

Before entering politically charged conversations, it can be useful to reflect on intention. Are you seeking understanding, expression, or persuasion? Clarity around this question often determines whether an interaction feels constructive or depleting. When the nervous system is more regulated, these choices become easier to make with discernment rather than reactivity. Many conversations around politics begin with good intentions, and end with hurt feelings. Care needs to be taken with ourselves, and with each other.

In conclusion, when used thoughtfully, essential oils can support the nervous system in ways that make space for clearer thinking, healthier boundaries, and more intentional engagement during emotionally complex times.

Talley Sjoberg-Varney is the founder of Clearly Sage Advice & Organics. She is also the NAHA director for central Asia. To learn more, or to receive support, reach out to Talley at contact@clearlysage.com

Bibliography

1. American Psychological Association. Stress in America: The Impact of Political Climate on Mental Health. APA, 2020.
2. McEwen, B. S. “Protective and Damaging Effects of Stress Mediators.” New England Journal of Medicine, vol. 338, no. 3, 1998.
3. Herz, R. S. “The Role of Odor-Evoked Memory in Psychological and Physiological Health.” Brain Sciences, vol. 6, no. 3, 2016.
4. Koulivand, P. H., et al. “Lavender and the Nervous System.” Evidence-Based Complementary and Alternative Medicine, 2013.
5. Thayer, J. F., & Lane, R. D. “A Model of Neurovisceral Integration in Emotion Regulation.” Journal of Affective Disorders, vol. 61, 2000.
6. Mojica, M. G., Sjoberg Varney, T. L., Rodriguez Fernandez, R., Renshaw, A., Ebringer, A., & Kalia, N. It is time for employers to recognize and address political anxiety in the workplace. Journal of Occupational and Environmental Medicine, 2024.

About the Author: 

Talley Sjoberg-Varney is the founder of Clearly Sage Advice & Organics, LLC, offering holistic health services for expatriate families worldwide. A NAHA Level 3 Clinical Aromatherapist, licensed social worker, and certified life coach, she crafts personalized aromatherapy blends for mind, body, and spirit, and regularly leads aromatherapy and meditation sessions in the diplomatic, educational, and corporate sectors. Talley has lived and worked across North America, Europe, and Asia, giving her a deep understanding of the emotional complexities of raising a family abroad. She is pursuing a PhD in Philosophy and Psychotherapy, researching community-based holistic care for nomadic expat populations.