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, the stress has driven me nuts. Times in 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 heartbeat, sweats, shortness of breath, insomnia, itchy skin, and a plethora of other symptoms. Not enjoyable at all!
Is my anxiety gone and wholly 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 your stress gets is something that takes work, therapy, and learning.
A few things that I do to help control my anxiety are:
- Deep breaths
- Distract me with something. I keep myself busy, like doing chores around the house, laundry, read a book, listen to music. Whatever 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 I’ve put some of the best essential oils for anxiety, how to use them, facts on the oils, and 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. Oils are found to give the same relief that costly anti-anxiety drugs bring.
Essential oils for anxiety and panic attacks are “Adaptogens,” i.e., they can stimulate and relax your nervous system per 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.
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 several biological factors, including heart rate, stress levels, blood pressure, breathing, and immune function.” Thereby helping moderate symptoms of anxiety and depression.
Related: Mindulness Exercises For Anxiety
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 adaptogenic 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 enter the bloodstream within five minutes of its application on the skin.
Lavender oil aromatherapy dramatically 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 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 essential 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 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 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 your bath to be. Let it all disperse into the water and soak for about 15 minutes.
Cinnamon Leaf: Cinnamon leaf essential oil has excellent 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 that 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 will 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 relieve mental stress and tension effectively.
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 incredibly.
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. It 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.
Related: 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 emotions 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 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 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 a lemon and orange essential oil. 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 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 a bonus, take it into 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 grapefruit essential oil.
Topical: Use a carrier oil and add a few drops of grapefruit oil to dilute it and then rub it on your hands. The pleasant scent of citrus will surely awaken your 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 excellent 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 an overpowering 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 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 popularly used as a pain reliever, antiseptic balm, and digestive aid, also helps anxiety. 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 your hand, neck, and shoulders to help alleviate the 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 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 specific properties that help relieve symptoms of anxiety and depression. It can be either applied to 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 a fantastic woody aroma, and a whiff of it helps clear and refresh the mind considerably.
It also has a powerful therapeutic effect on the brain’s 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 oil directly from the bottle.
Topical: Rub a few drops on your wrists or create a massage oil.
- Use 4 tsp of 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 extracted from the flower of a tropical tree in Southeast Asia. The aroma of this essential oil has been found to relieve anger-related stress effectively.
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 its aphrodisiac properties.
Clary Sage: Clary Sage essential oil 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 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.
Related: 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 an 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 useful 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 its way.
Inhale: Add to your shower and be whisked away by this relaxing essential oil.
Related: 21 Awesome Jobs For People With Anxiety
Warnings And Safety of Essential Oils:
- Learn how to dilute your essential oils before applying to your skin correctly. 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 an adverse 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 always to consult your doctor.