Essential Oils For Anxiety And Panic Attacks
Essential oils for anxiety and panic attacks are effective go-to remedies if you suffer from stress, worry and panic attacks and help relieve anxiety.
I’m someone who’s struggled with anxiety the majority of my life from my teen years through my 40’s. At some points of my life my anxiety became so bad that it would keep me from enjoying life and going out and doing things.
Most of my anxiety was emotional and psychological.
I would experience a fast heart beat, sweats, shortness of breath, insomnia, itchy skin and a plethora over other symptoms. Not enjoyable at all!
Is my anxiety gone and completely cured? No, but I’ve learned how to control my anxiety, how to calm myself with some techniques and essential oils.
Everyone gets anxiety at some point and it’s perfectly normal. Learning to control how bad the anxiety gets is something that takes work, therapy and learning.
A few things that I do to help control my anxiety are:
- Deep breaths
- Distract myself with something. I keep myself busy, like doing chores around the house, laundry, read a book, listen to music. What ever I can think of that will get my racing overthinking mind to relax.
- Reason with myself – I think, What’s the worst that can happen? – Because meeting new people, taking a test or grocery shopping is not going to kill me. At the very least I could make a new friend.
- Using Essential Oils – My favorite thing to do is use essential oils to help calm me. I love the smell of lavender the best.
- Using Natural Supplements For Anxiety also helps as I tend to be deficient in some vitamins and minerals.
Below in my post I’ve put together some of the best essential oils for anxiety, how to use them, facts about the oils and a bit of research.
Essential Oils help calm my mind and body, promote calmness and reduce symptoms of stress efficiently. These oils are safe to use and have been found to have no side-effects.
Apart from the soothing effect they have on your mind and body, essential oils are very cost effective and have been found to give the same relief that costly anti-anxiety drugs bring.
Essential oils for anxiety and panic attacks are also known as “Adaptogens”, i.e. they can stimulate and relax your nervous system in accordance with the needs of your body. Thus, implying that the same oil will have a different and positive effect on two different individuals, depending on what is required of it.
For example: The same oil may help calm and relax an individual who is suffering from a panic attack and also help relieve another individual’s headache who is suffering from anxious thoughts.
According to a study conducted in the Ruhr University in Bochum, Germany “essential oils may affect a number of biological factors, including heart rate, stress levels, blood pressure, breathing, and immune function.” Thereby, helping calm symptoms of anxiety and depression.
Using Mindfulness Exercises For Anxiety helps me in addition to using essential oils.
Best Essential Oils for Anxiety and Panic Attacks
Lavender: I tend to use Lavender oil a lot to calm myself in crowded venues, when I’m traveling or even during stressful days at work.
Lavender is considered to be the most popular adoptogenic essential oil. Topically applying this essential oil according to research helps bring faster relief from anxiety symptoms.
The medicinal and calming properties of lavender oil enters the bloodstream within five minutes of its application on the skin.
Lavender oil aromatherapy greatly helps reduce the amount of cortisol- a stress hormone, in the body thereby helping avoid the occurrence of a panic attack.
Research by Silexan, Dr Willmar Schwabe GnbH & C. KG have found that taking 80-160 mg of lavender oil by mouth for a period of 6-10 weeks improved sleep, their anxiety and also helped prevent the recurrence of anxiety.
How To Use Lavender Oil For Anxiety And Panic Attacks
Inhalation: For anxiety use 8 drops of an oil blend containing 2% lavender and rose esential oil. Apply the oil to a cotton pad and inhale for 15 minutes two times a week for 4 weeks. When preparing the lavender and rose oil formulation, use a 75% lavender oil and 25% rose oil diluted in 5 mL of jojoba oil.
Topical: Add 2-3 drops of lavender oil to the palms of your hands and then take a deep breath. The scent will start to calm you as is enters your nose and also will begin to enter your bloodstream on your palms giving you a sense of calm and peace. It’s always best to dilute the lavender oil especially those with sensitive skin.
Diffuser: Buy a high quality diffuser and add 6-8 drops of lavender oil, then enjoy the scent daily for about 15-60 minutes.
Stress Relief Blended Essential Oils: Take 3 tablespoons of a carrier oil such as jojoba or coconut oil, Mix 4 drops of lavender oil, 2 drops of a clary sage oil and 2 drops of lemon essential oil. Mix thoroughly and use as a massage oil or body moisturizer.
Bath Time: Mix 1 Tbsp of coconut oil, 1 cup of Epsom salts, and 10-20 drops of lavender oil depending on how strong you would like you bath to be. Let it all disperse into the water and soak for about 15 minutes.
Cinnamon Leaf: Cinnamon leaf essential oil has great rejuvenating properties. It helps relieve symptoms of anxiety and prevents panic attacks by giving an instant energy boost thus refreshing one both mentally and physically. It combats oxidative stress by enhancing one’s immunity and increasing antioxidant activity.
This oil can be applied topically on the skin, also, smelling it for a few seconds can help bring a lot of mental relief.
This essential oil works wonders on aching muscles and joint pains and also alleviates physical stress caused due to anxiety symptoms.
Cinnamon leaf oil is a light yellow color and has a spicy, musky type scent. The yellow color will help distinguish it from cinnamon bark oil which is a red brown color which most people will associate with cinnamon spice.
How To Use Cinnamon Leaf Oil For Anxiety And Panic Attacks
Inhale: Put 1-2 drops on a handkerchief or cotton ball. Inhaling directly will definitely invigorate your senses. You can also put the essential oil on your hand and inhale.
Topical: Rub a few drops on your hands diluted with coconut oil
Body Massage: Dilute using a carrier oil such as coconut oil (4 tsp), mix with 6 tsp of orange essential oil, next add 4 tsp of cinnamon leaf oil
Diffuser: Use 2 drops of cinnamon oil, 5 drops of lemon oil and 2 drops of rosemary.
Cedarwood: Cedarwood essential oil is known for its ability to effectively relieve mental stress and tension.
The aroma of cedarwood promotes the release of the neurotransmitter serotonin which is responsible for regulating our mood. Also, anxiety and stress tend to disrupt an individual’s sleep greatly.
Lack of sleep further induces panic attacks. Cedarwood essential oil helps avoid sleep problems as it acts as a natural sedative.
It helps regulate sleep by affecting certain chemicals in the brain. Cedarwood essential oil therefore, is an excellent remedy for anxiety and sleep problems.
How To Use Cedar Wood For Anxiety And Panic Attacks
Topical: Rub 2 drops either above your eyebrows or the upper part of the back of your neck. This will relieve the tension built up.
Inhale: Put 1-2 drops on a cotton ball or handkerchief, slowly inhale. Alternatively you can either put it directly on your palms or smell the scent directly from the bottle.
Diffuser: Put 1-2 drops in your diffuser and let the smell go throughout your room. I like to do this about an hour before I go to bed and it helps me calm down and relax. Definitely gets me in the mood to sleep.
Lemon: Lemon essential oil works excellently to refresh and uplift a person’s mood. It is known to stimulate the mind and works wonders for anyone who is stressed and worried.
The lemon plant from which this oil is extracted contains a potent plant compound called limonene which according to studies, has many healing properties.
According to a study conducted in 2006, lemon oil was found to have anti-anxiety, antidepressant and anti-stress effects.
This oil can be used either via inhalation or skin application. I’ve found that using lemon oil works best through aromatherapy.
How To Use Lemon Oil For Anxiety And Panic Attacks
Inhale: Put 1-2 drops in a cotton ball or handkerchief and smell the lemon aroma for about 10 minutes.
Topical: Place 1-2 drops on your hands and cup to your face. Smelling is the best way to alleviate stress.
Diffuser: Just a few drops in a diffuser to allow the fresh fragrant scent of lemon into the air of your room will help calm and refresh your senses.
Another option to try is Natural Supplements For Anxiety
Orange Essential Oil: Orange essential oil has many healing and stress-relieving benefits. According to a study cited in Yale scientific which was conducted at Mei University in Japan, patients who regularly received orange oil aromatherapy were significantly able to reduce their intake of antidepressants.
Aromatherapy with orange essential oil helped increased feelings of “Comfort and relaxation”. Orange essential oil, therefore is an excellent source that can help calm stressful feelings and ward off panic and anxiety attacks.
How To Use Orange Oil For Anxiety And Panic Attacks
Inhale: Put a few drops on the palms of your hand or a cotton ball to help awaken your senses.
Diffuser: Using orange essential oil is definitely the best scent to help refresh and uplift your mood. This oil will help boost your energy levels and increase your concentration.
Massage blend: Use 4 tsp of a carrier oil such as coconut oil or jojoba for the base. Then place 6 drops of orange essential oil and 2 drops of lavender oil. Massage and enjoy the peaceful relaxation this brings.
Grapefruit: Grapefruit essential oil works the same way as lemon and orange essential oil. In fact, the three fruits belong to the same citrus family, and like lime, grapefruit also contains the healing compound -limonene.
One whiff of this oil rejuvenates your mind and body, is a great stress buster and is excellent for alleviating mental fatigue, depression, and stress-induced headaches. It is a popular essential oil and smells really good when blended with bergamot.
How To Use Grapefruit Essential Oil for Anxiety And Panic Attacks
Inhale: Add 1-2 drops to a cotton ball or handkerchief and breath the scent in for 15 minutes. As an added bonus take it in to the shower with you and add a few drops to the water and close the drain.
Inhale for a few minutes and you’ll feel calmer as you take in all of the medicinal benefits of grapefrut essential oil.
Topical: Use a carrier oil and add a few drops of grapefruit oil to dilute it and then rub on your hands. The pleasant scent of citrus will surely awaken you senses.
Diffuser: Add 1-3 drops to a diffuser and allow the aroma to encompass you. Aromatherapy is the best way to use this essential oil for anxiety and panic attacks.
Eucalyptus: Eucalyptus oil is great for alleviating stress, refreshing your mind and boosting energy.
This oil also helps relieve cold, congestion and flu symptoms. According to a study conducted in 2014, “1,8-Cineole, a major constituent of eucalyptus, was effective in decreasing anxiety”.
This study also indicated that “a polyphenolic component of eucalyptus oil, has been reported to produce an antidepressant-like effect, as well as anxiolytic activity with inhibition of the depressant action”.
Thereby, indicating the usefulness and effectiveness of eucalyptus oil in the reduction of depression and anxiety symptoms.
Eucalyptus Oil has a very strong minty smell.
How To Use Eucalyptus Oil For Anxiety And Panic Attacks
Inhale: Take a few drops and add it to a cotton ball or rub on your hands. Additionally you can can add a few drops to your shower.
You’ll enjoy the medicinal effects as you inhale the aroma. This will also work well to clear your sinuses if you are sick, further uplifting your mood.
Topical: Rub a few drops on your hands, temples and even your chest as this will start to relax your muscles.
Diffuser: Add 2-3 drops to a diffuser and let the aroma fill your room.
Peppermint: Peppermint essential oil is popularly used as a pain reliever, antiseptic balm, and digestive aid. However, recent findings indicate that this essential oil possesses important anxiolytic (anxiety reducing) properties.
Also, researchers from the University of Maryland Medical Center found that peppermint oil has a calming and soothing effect that helps relieve symptoms of anxiety and depression.
This oil can be either diluted in a warm bath or used in an essential oil diffuser or used in aromatherapy to help provide relief.
Peppermint Oil is one of my favorite essential oils for my anxiety and panic attacks and it also helps to keep me alert and relieves my restlessness.
How To Use Peppermint Oil For Anxiety And Panic Attacks
Inhale: Add a drop to a cotton ball or handkerchief and inhale for a great pick me up. The scent will relax and calm your nerves.
Topical: Rub a few drops on you hand, neck and shoulders to help alleviate fatigue of a long stressful day.
Diffuser: Put 2-3 drops of peppermint essential oil in a diffuser and enjoy this minty scent as it not only relaxes you but it will also help increase your mental concentration.
Rose: Rose essential oil has been used as a cosmetic since ages either in the form of skin beautification or perfume. This sweet smelling essential oil greatly helps calm and relax the mind.
It has many hidden medicinal properties and is used in a lot of traditional healing practices. Rose essential oil contains certain properties that greatly helps relieve symptoms of anxiety and depression. It can be either applied on the skin or used in aromatherapy.
How To Use Rose Oil For Anxiety And Panic Attacks
Inhale: Place 2 drops in a cotton ball and inhale the scent for a great pick me up. Alternatively you can smell the rose scent straight from the bottle.
Topical: Rub 1-2 drops of rose oil on your palms, wrists and neck.
Diffuser: Put 2-3 drops of rose oil in a diffuser and let the smell fill your room. The scent will boost your mood and help alleviate the stress of your day.
Sandalwood: Sandalwood oil has an amazing woody aroma, and a whiff of it helps clear and refresh the mind greatly.
It also has a powerful therapeutic effect on the brains limbic system and helps regulate one’s emotions.
According to a study conducted in 2006, sandalwood essential oil promoted what researchers referred to as a harmonious feeling, more of a present, clear but calm awareness.
Another study, published in the Journal of Complementary Therapies in Clinical Practice found that patients who received sandalwood aromatherapy felt less anxious in comparison to patients who did not receive the aromatherapy.
Thereby, indicating the effectiveness of sandalwood essential oil in treating symptoms of anxiety and depression.
How To Use Sandalwood For Anxiety And Panic Attacks
Inhale: Put 1-2 drops of sandalwood oil on a cotton ball, handkerchief or your wrists and inhale the pleasant scent for a relaxing mood. You could also smell the scent directly from the bottle.
Topical: Rub a few drops on your wrists or create a massage oil.
- Use 4 tsps of a carrier oil such as coconut oil, or to enjoy the full smell of sandalwood, use sweet almond oil or cold-pressed extra virgin olive oil as these are odorless.
- 6 drop of sandalwood essential oil
- 2 drops of a rose essential oil
Diffuser: Add 2-3 drops to a diffuser allowing the scent to fill your room. Enjoy with a good book.
Ylang-Ylang: Ylang-Ylang essential oil is extracted from the flower of a tropical tree in Southeast Asia. The aroma of this essential oil has been found to effectively relieve anger related stress.
Many other studies have also found that the aroma of this oil helps decrease blood pressure and relax and calm an individual. Therefore, indicating its usefulness in effectively managing symptoms of anxiety and depression.
How To Use Ylang Ylang Essential Oil For Anxiety And Panic Attacks
Inhale: Add 1-2 drops to a cotton ball or handkerchief
Topical: Rub a few drops to your feet, back, wrists and neck which are trigger points. These areas will help calm anger and agitation
Diffuser: Add a few drops to a high quality diffuser to help calm your body. Ylang Ylang Essential Oil has also been known for it’s aphrodisiac properties.
Clary Sage: Clary Sage essential oil is extracted from the herb-clary sage. According to studies, this essential oil helps increase dopamine levels in the brain.
An increased dopamine level is associated with feelings of happiness and positivity. Thereby, categorizing this essential oil as an effective antidepressant.
This oil can either be inhaled directly or used in a diffuser or mixed in one’s bath. It is also considered to be one of the best anti-anxiety treatment and essential oils for anxiety and panic attacks because of its ability to uplift the mood and promote feelings of wellness.
How To Use Clary Sage Essential Oil For Anxiety And Panic Attacks
Inhale: Add 1-2 drops to a cotton ball, handkerchief or your wrists. Inhale for a calming and uplifting mood experience.
Topical: Add a few drops of Clary Sage to your wrists and relax
Diffuser: Put 2 drops of Orange Oil along with 5 drops of Clary Sage into a high quality diffuser. This will uplift your mood when you are feeling down and not yourself.
Bath or Shower: Add a few drops of clary sage to your shower or bath. Inhale and enjoy the calming scent. This will help get rid of your sad or down feelings and put you into a better mood
Jasmine: Jasmine essential oil is extracted from the jasmine flower. The jasmine flower is considered sacred and is used to decorate deities and holy images in many cultures and traditions.
Also, women in the Indian culture decorate their hair with jasmine flowers to stimulate their minds and uplift their moods. Jasmine oil is being used for centuries by our ancestors to treat problems of insomnia, anxiety, depression and low libido.
Also, recent researches and studies state that the aroma of jasmine oil is as effective as valium in calming the nerves and relieving stress and anxiety. Thereby, indicating the usefulness of this oil in helping treat symptoms of anxiety and depression.
How To Use Jasmine Essential Oil For Anxiety And Panic Attacks
Inhale: Add 1-2 drops to a handkerchief, cotton ball, your wrists or smell directly from the bottle to help alleviate your symptoms of anxiety.
Topical: Put a few drops of Jasmine Oil on your wrists to help calm your anxious mind
- 1 drop of Jasmine Oil
- 1 drop of Ylang Ylang Oil
- 3 drops of either Orange Oil, Lemon Oil or Grapefruit Oil
Massage: Use a carrier oil such as coconut oil and add together with the above Jasmine, Ylang Ylang and your choice of either citrus oil.
To further uplift your mood you can try Natural Supplements For Depression
Frankincense: Frankincense is most often associated with the nativity of Jesus and one of the important gifts given by the three wise men.
It is popularly used as incense in honoring gods and goddesses in many cultures. This essential oil is derived from the bark of a Somalian tree and is known for uplifting the mood and calming the senses.
It is also believed to increase spirituality and improve intuition.
This essential oil is known to contain certain chemical compounds that can travel through the blood-brain barrier and relieve symptoms of anxiety and depression.
According to a 2009 study published in the Journal of Pharmacy and Pharmacology frankincense contains both anti-depressive as well as anxiolytic properties thereby further affirming that this oil can be very effective in treating symptoms of anxiety and depression. It can either be applied on the skin or used in aromatherapy to help bring the necessary effect.
How To Use Frankincense Essential Oil For Anxiety And Panic Attacks
Diffuser: Add a few drops to your diffuser letting the scent fill your room. Complete relaxation is on it’s way.
Inhale: Add to your shower and be whisked away by this relaxing essential oil.
Warnings And Safety of Essential Oils:
- Learn how to properly dilute your essential oils before applying to your skin. Some people may develop an allergic reaction after using essential oils. Always conduct a small skin patch test on your leg or arm to make sure you don’t experience a bad reaction such as phototoxicity.
- Keep away from pets and children
- Consult your doctor first especially if you are pregnant
What Should I Look For When Buying Essential Oil?
- Make sure you only buy 100 percent pure essential oils and make sure the label on the bottle displays the proper name of the plant the oil was derived from.
- Buy only from reputable sellers that only sell organic products. You want to be sure your essential oils undiluted and unfiltered and also free of chemicals.
- Only buy non-GMO oils and stay away from genetically modified ingredients.
I’ve done much research and you should as well and I’ve found the above mentioned essential oils for anxiety and panic attacks are very effective and safe to use. They uplift my mood naturally, boost my energy and promote feelings of positivity.
Unlike antidepressant and anti-anxiety drugs, they do not need any prescription and are readily available in a pharmacy or store.
So, take advantage of their many benefits and manage your symptoms of anxiety and avoid panic attacks the aromatic way. Remember to always consult your doctor.
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