When combined with other stress-relief approaches, essential oils are fantastic tools for calming down your nerves. Follow this article If you want to know about some of the best essential oil blends for anxiety and panic attacks and how to use essential oils for health benefits.
If you have stress, worry, or panic attacks, essential oils for anxiety and panic attacks are great solutions. They also aid in reducing anxiety. As we all know, chronic stress is a frequent condition in today’s world that can negatively impact our mental and physical health.
Stress can be brought on by leading an overly busy lifestyle, losing a job, dealing with a toxic workplace, experiencing emotional difficulties, or facing financial hardship. Our body’s physical, mental, and emotional reactions to stress are defense mechanisms. The persistent stress reaction harms the body and the mind and turns stress into something negative.
Using essential oils, such as calming essential oil blends, can help relieve anxiety and depression symptoms by providing a relaxing, reassuring, and pleasant environment and even preparing you for a good night’s sleep. Below are some great essential oil blends for anxiety and panic attacks; these essential oil recipes for anxiety and panic attacks are kept quite sweet and simple! Especially if you are new to essential oils.
Although further peer-reviewed research is still needed to determine the effectiveness of essential oils, anecdotal evidence suggests that they are beneficial for many people and have fewer negative effects than prescription anxiety medications. But do keep in mind that these essential oil blends for anxiety and panic attacks may help to ease symptoms, but they are not a substitute for proper medical care.
Table of Contents
What are essential oils?
Recently, essential oils have gained a lot of attention for their ability to treat a variety of ailments, including sore throats, insomnia, and headaches. As long as you use essential oils safely, they can positively affect your health and well-being. In essence, essential oils are extracts from plants.
They are created by steaming or pressing different plant components (flowers, bark, leaves, or fruit) in order to extract the compounds that give off a scent. For one bottle of essential oil, several pounds of a plant may be required. Essential oils have additional uses in plants besides just producing aroma.
Essential oils frequently smell considerably stronger and have more potent active components than the plants from which they are derived. This depends on how much plant material is necessary to produce essential oil. Manufacturers obtain essential oils in a variety of ways, including
Distillation of steam or water: This method involves passing water or hot steam through the plants, which draws out the essential compounds from the plant matter.
Cold press: This method involves mechanically pressing or squeezing plant matter to extract essential juices or oils. Smelling the fresh perfume of lemon after squeezing or zesting a lemon peel is a simple illustration of this.
Some manufacturers may add the active ingredients to a carrier oil after separating them from the plant material to produce more products with the same amount of essential oil. The product obtained as a result would now be blended essential oils rather than pure essential oils.
Use of essential oils
Manufacturers use ethereal oils (another name for essential oils) to make various products. Essential oils are used in the cosmetic and cosmetics industries to generate perfumes, add aroma to lotions and body washes, and even as natural antioxidant sources in some beauty care products.
Essential oils are used by many natural medicine practitioners, such as aromatherapists. Aromatherapy includes diffusing essential oils into the air. Aromatherapy is the therapeutic application of essential oils. Aromatherapy has been practiced for millennia. When essential oils are inhaled, the aroma molecules move directly from the olfactory nerves to the brain, significantly impacting the amygdala, the brain’s emotional center.
Essential oils can be absorbed via the skin as well. To help relax tense muscles during a massage, a massage therapist may add a drop or two of wintergreen oil to the oil. Skincare businesses may add lavender to their bath salts to make a pleasant soak.
Anybody using a mentholated vapor rub to clear their sinuses has engaged in an aromatherapeutic practice. As the authors of a 2013 study explain, this kind of menthol inhalation helps lessen symptoms of congestion and shortness of breath. In addition to being inhaled, essential oils can be applied topically by blending them with carrier oil. This helps the body absorb the active ingredients.
Unless specifically instructed to do so by a healthcare professional, individuals should never apply essential oils to the skin undiluted. The ingestion of essential oils is also risky. Essential oils are not only highly concentrated, but they also have the potential to upset the body’s delicate cells.
Rarely some patients might take oral capsules with essential oils in them. However, people should only carry out this under the supervision of a medical practitioner. However, people shouldn’t put regular commercial essential oils anywhere near their mouth or other body entry points, like the eyes and ears.
How do essential oils work?
Essential oils enter our bodies via absorption through the skin or inhalation through the nose. Keep in mind that essential oils should not be taken orally. They can affect the body through multiple systems and pathways and have an effect far faster than a pill, which must travel to the stomach and begin to digest before any effect can be observed.
The body’s largest organ is the skin, which absorbs whatever we put on it into the bloodstream. The bloodstream carries essential oils applied to the skin around the body. They can provide the body’s systems and organs with a variety of advantages in this way.
Massage boosts circulation in the area of the body being worked, which promotes absorption. Similar results can be obtained by heating the oil, which enhances the oil’s molecular absorption.
Essential oil molecules inhaled through the nose interact with the olfactory organs and can almost immediately interact with the brain. When inhaled through the mouth or nose, molecules can interact with the respiratory system.
Effect of essential oils on the brain
Interaction with the emotional part of the brain (amygdala) or limbic system is one-way essential oils can be extremely helpful. The limbic system is intimately connected to the areas of the brain that control heart rate, blood pressure, memory, breathing, hormone balance, and stress levels, which is why a smell may elicit a strong emotional response in us.
It’s also why breathing certain essential oils may instantly make us feel calmer or more alert – and why we often identify certain smells with specific memories in ways our other senses do not. In many circumstances, essential oils will reach the body through skin absorption and inhalation, which can have a multiplied favorable effect.
Are essential oils effective?
Through the US National Library of Medicine, the National Institute of Health offers a complete description of the studies on the effectiveness of essential oils. There is currently no scientific evidence that any diseases may be treated with essential oils or through the use of aromatherapy. More conflicting findings exist on crucial oils’ potential uses as mood enhancers or stress relievers. But the majority are still ambiguous.
Essential oils are a sensory playground for the nose and are safe in modest quantities as an aromatic dietary additive. There is no evidence to support their use as the primary medical treatment for the majority of disease disorders, while they may help modify the mind-body link.
Fostering a peaceful, comforting, and joyful environment by using essential oils, such as calming essential oil blends, can help reduce the symptoms of anxiety and depression, and other illnesses associated with anxiety. In addition, due to the soothing effect of essential oils like peppermint oil, they can be used for soothing a sore throat or opening up sinuses.
How to work with essential oils?
Essential oils can not be taken by mouth as they can be extremely harmful to the body and lead to poisoning or extreme allergic reactions. They are to be taken in moderate amounts in ways that won’t be harmful. The most common ways to work with essential oils are to breathe them in or apply them to the skin for slow absorption of essential oils. Most essential oils are diluted to avoid any sort of adverse effect.
Methods for inhaling essential oils
People tend to rub essential oils at specific places on their bodies for the smell of essential oils to linger for the rest of the day. Yet, diffusers, dry evaporation, aroma sticks, or steam inhalation of essential oils are among the most popular methods of using them.
An aroma stick is a portable plastic device with an absorbent wick at one end, also referred to as an essential oil inhaler. The wick absorbs the essential oil, and the cover preserves the fragrance until you’re ready to remove it to take a whiff. Throughout the day, you can use aromatherapy by carrying an aroma stick with you.
This gadget breaks down essential oils into smaller molecules and releases them into the air. Some technologies employ water and heat to evaporate the oils. They are usually kept by people on their bedsides and kept on throughout the night. Essential oils like peppermint oils help people to breathe easily with the help of diffusing them into the air.
It is precisely what it sounds like: releasing the aroma of essential oil using a dry substance. Simply put a few drops of essential oil on a cotton ball, tissue, or other absorbent material, such as terra cotta, and let it evaporate into the air. You can either sniff it or keep it nearby.
This technique brings a saucepan of water to a boil, takes it off the burner, adds three to five drops of essential oil, and positions your face over the pot to take in the steam. The essential oil is instantly vaporized by the hot water and combined with the rising steam.
Before bending over the pot, remove it from the stove and give it some time to cool (and with caution, touch it if the steam is too hot for you). Close your eyes, take a deep breath, and place a towel over your head to slow the steam escape. The chemicals from the essential oils will enter your respiratory system and lungs.
Applying essential oils to the skin
The direct application of essential oils to the skin via a massage, bath, or skincare product is another popular way to use them. However, it’s crucial to remember that the majority of essential oils shouldn’t be applied to the skin undiluted.
Topical essential oils are frequently blended with a carrier oil, such as jojoba, castor, or avocado oil, to facilitate absorption, supply extra vitamins, and protect your skin from allergic responses. Essential oils are safer when combined with carrier oils because, according to years of research, using an essential oil undiluted can eventually induce allergic reactions in a large number of people.
Other popular carrier oils include grapeseed oil, apricot kernel oil, and sweet almond oil. According to widely accepted research, essential oils should be diluted in a carrier oil at no more than 1% concentration when used in massage oil. Thus, one teaspoon of carrier oil would need one drop of pure essential oil.
What are some health benefits of essential oils?
Despite their widespread use, little is known about how effective essential oils are at treating specific illnesses. Around the world, essential oils have a significant role in traditional and folk medicine. However, many of the historical assertions made concerning them are supported by current medicine, including
Anxiety and stress
According to estimates, 43% of people suffering from stress and anxiety use an alternative therapy to lessen their symptoms. Initial research on aromatherapy has proven quite encouraging. Numerous studies have demonstrated how the aroma of various essential oils can supplement conventional therapy in treating anxiety and stress.
Research suggests that aromatherapy may have physiological advantages for reducing anxiety. The lavender essential oil can dramatically lower anxiety levels when inhaled or consumed, diluted, and under supervision, according to a comprehensive review and meta-analysis of 90 trials (both randomized and nonrandomized). The lavender essential oil has also been shown to reduce anxiety when applied during the massage.
The chemicals in lavender essential oil are believed to interact with the limbic system, the area of the brain responsible for controlling your emotions. Lavender has a calming effect when inhaled, but most studies have been conducted on animals and test tubes. Citrus oils, including orange, bergamot, lemongrass, and cedarwood, may also help to reduce anxiety.
However, it is challenging to conduct blinded trials and account for biases because of the smells of the chemicals. As a result, numerous studies on the effectiveness of essential oils in reducing stress and anxiety have come up empty. Interestingly, utilizing essential oils while getting a massage may reduce stress, albeit the results could only persist for the duration of the session.
Sleep and insomnia
It has been demonstrated that inhaling lavender oil enhances sleep quality for heart disease patients and postpartum mothers. Fifteen studies on essential oils and sleep were investigated in one review. Most studies revealed that inhaling the oils, primarily lavender oil, had advantageous effects on sleeping habits.
Antibacterial and antimicrobial effects of essential oils
The growth of bacteria that are resistant to antibiotics has rekindled interest in finding additional substances that can combat bacterial illnesses. Numerous test-tube experiments have examined the antibacterial properties of essential oils, such as peppermint and tea tree oil, and have shown some promising outcomes. These oils are topically applied to acne for their antibacterial properties.
Essential oils help relieve nausea
Because of their distinct properties, essential oils like peppermint and ginger might be the best choice for treating nausea. For instance, peppermint oil, used as a medication to help control IBS and other functional GI diseases, relaxes GI muscles and lowers inflammation that increases nausea.
Ginger, meanwhile, expedites digestion and stops food from lingering in the digestive system and irritating the stomach. In a recent study, peppermint essential oil significantly reduced nausea and vomiting in 100 hospitalized patients. Their benefits were equivalent to those of patients who also used antiemetic in addition to aromatherapy (anti-nausea medication).
Antioxidant qualities are present in many essential oils—antioxidants aid in preventing cell deterioration brought on by free radicals. Serious diseases like cancer can develop as a result of this harm. The ability to add essential oils to food to boost antioxidant intake and extend shelf life is a topic of interest for researchers.
Managing anxiety and panic attacks through aromatherapy
To manage any sort of anxiety or panic attacks efficiently by using blends of essential oils, we need to first understand and identify what exactly anxiety and panic attacks are so that when we experience them, we can use our essential oil blends for anxiety and panic attacks to ease off our symptoms.
These days, many people find themselves battling anxiety and panic disorders. Anxiety can be a significant struggle for many people, whether it results from extended stress exposure or anything else. Reduced stress is, in theory, one of the best treatments for anxiety. That, however, is not always feasible in the current era with all the stressful situations that almost everyone has to go through.
Simply said, anxiety is the body’s reaction to stress. It usually entails being afraid of something, although it can also include other symptoms. We may feel anxious before an effective job presentation, a significant life shift, or some other major occasion. The truth is that many things can be responsible for causing anxiety.
However, suppose it starts to increase, with typical everyday occurrences causing anxiety or even sensations of anxiousness regarding nothing. In that case, it may be time to see whether an anxiety condition or other underlying health issue is present. A trained medical health expert can assist in determining whether a specific diagnosis is required.
Symptoms of anxiety
It may not appear the same for everyone because of the different ways people experience anxiety and its symptoms. However, there are some typical signs and symptoms of anxiety that many people encounter. Some of the symptoms that anxiety can induce are
- Excessive concern
- A sensation of anxiety, panic, or unease
- Sleeping problems
- Difficulty concentrating.
You’ll need professional help to manage your anxiety symptoms in severe cases. Still, suppose you feel like you can handle your symptoms and they are not life-threatening. You can use natural methods to control anxiety symptoms, like essential oil blends. They can help soothe your nerves, making you feel calm and relaxed afterward.
Although many confuse panic episodes and anxiety, they are different. Anxiety can frequently lead to panic attacks, prompting some people to experience both. However, not everyone who suffers from anxiety suffers from panic attacks. Panic attacks can happen at any time and are commonly triggered by stress, but they can also happen for no apparent reason.
Symptoms of a panic attack
Most people will only have a few panic attacks throughout their lifetime, if at all. They can, however, be somewhat frightening, and understandably so. Panic attacks start abruptly and are accompanied by strong physical reactions from dread. Just a few signs of a panic attack are listed here.
- Stomach pains or other stomach problems
- Elevated heart rate
- Overwhelming apprehension or feelings of fear
- Experiencing dizziness
- Chest ache
Long-lasting panic attacks that occur frequently should be reviewed with a trained health professional to rule out any other conditions because they may indicate the development of a panic disorder. If you feel like your symptoms are manageable and don’t need professional help, you can opt for natural treatments like essential oils blends for panic attacks.
Essential oil blends for anxiety and panic attacks
One of the most challenging mental health conditions is anxiety. Some people may feel that a continual shadow of what can occur is always following them. If you’re not interested in conventional medical treatments, essential oil blends can assist with anxiety and panic attacks. The best part is that essential oils are affordable, and a tonne of essential oil mixtures for anxiety are available right now.
Essential oil blends mix two or more oils to provide you with a more nuanced aroma experience and comprehensive benefits. For instance, you can use a combination of lavender and frankincense for a calming effect. There are countless options.
It is possible to create essential oil blends for anxiety and panic attacks using a variety of essential oils that have calming and relaxing characteristics. Furthermore, they can be used in conjunction with conventional and holistic treatments for anxiety and panic disorders.
When looking up recipes for essential oil blends, we discovered that it is advisable to look out for the benefits of each oil separately before combining them all. If you don’t, you can find that some benefits conflict with one another, such as the fact that some oils may soothe the mind while others may promote alertness.
Here are a few excellent essential oil blends for anxiety and panic attacks. We looked for straightforward and pleasant, anxiety-relieving essential oil recipes, especially if you’re just starting with essential oils.
Essential oil blend for anxiety using cedar wood
Every person goes through periods of anxiety throughout their life. Your mind will be calmed and grounded by this comforting and earthy aroma. Cedarwood is calming and grounding, and it is thought to combat negativity. The scent of sweet orange is upbeat and inspiring. Ylang-Ylang is well known for reducing stress and anxiety because of its calming influence on the psyche. Follow this recipe to learn how to use essential oils for anxiety.
Diffuse together and inhale the following ingredients
- Two drops of Cedarwood
- Two drops of Sweet Orange
- One drop of Patchouli
- One drop of Ylang Ylang Extra
Essential oil blends for anxiety using lavender oil
Another blend to overcome anxiety requires using FCO, fractionated coconut oil. Add the mentioned oils in a roller bottle and top it with a carrier oil, in this case, fractionated coconut oil, and apply this oil on your wrists or behind the ears for optimum help with anxiety. Lavender has soothing and calming properties, which can be beneficial for anxiety.
- Ten drops lavender
- Ten drops sandalwood
- Five drops geranium
Or you can use the following ingredients with lavender oil by applying the same method for the previous essential oil blend for anxiety. Both of these blends require the same method of application topped with a carrier oil that FCO.
- Six drops lavender
- Eight drops frankincense
- Two drops of rose or jasmine
Orange oil blend for anxiety and panic attacks
To help you feel refreshed and uplifted, the orange essential oil is the perfect aroma to use. Your energy levels and focus will improve with this oil’s aid. Orange essential oil aromatherapy seems to lessen the signs of anxiety and despair.
Orange essential oil aromatherapy was discovered in a study to lower stress hormone levels and pulse rates in youngsters undergoing dental procedures. Another study found that women in labor who inhaled orange essential oil experienced less anxiety than those in the control group who inhaled distilled water.
- Add 4 tsp carrier oils, such as coconut or jojoba, for the base.
- Then place six drops of orange essential oil.
- Add two drops of lavender oil.
- Massage and enjoy the peaceful relaxation this brings.
Patchouli essential oil blend for panic attacks
Panic is a more severe form of anxiety. The NHS defines a panic attack as when your body goes through a sudden, acute wave of mental and physical symptoms. It can strike suddenly and seemingly out of the blue. Patchouli is relaxing, earthy, and grounded, making it the perfect remedy for overwhelming feelings.
Clary Sage fights both physical and mental tiredness. A peaceful and balancing scent is geranium. Because it has a somewhat more rosy scent, rose geranium is preferred. In addition to reducing anxiety, Ylang Ylang Extra has the most potent perfume of all the Ylang Ylang oils. It can be pretty calming (you can use fragrance scents in your home to relieve anxiety and stress).
- Two drops of Rose Geranium
- Two drops of Clary Sage
- One drop of Patchouli
- One drop of Ylang Ylang Extra
- Add these ingredients to a diffuser for a calm environment
Sandalwood For Anxiety And Panic Attacks
- Use 4 tsp of carrier oil such as coconut oil, or to enjoy the smell of sandalwood only, use sweet almond oil or cold-pressed extra virgin olive oil, as these are odorless.
- Six drops of sandalwood essential oil
- Two drops of rose essential oil
Do remember that if you use a diffuser, place the essential oils blend that you created in a 2 mL glass bottle and roll the bottle between your palms to help combine the oils. Add the proper droplets to your diffuser and inhale according to the manufacturer’s instructions. Change the recipes to suit your preferences and the size of your diffuser. To use topically, a 2-3% dilution with your preferred carrier oil is advised, or a 1% dilution with a lotion base.
Where to apply essential oils for anxiety?
Many essential oils can be used on skin and household materials without causing any harm. Consider adding a few drops of oil to unscented body lotion or spritzing an essential oil spray directly over your regular bed linens, couch, or blanket.
You can even directly apply some oils to your skin in places like your wrists, behind your ears, neck, or the bottom of your feet. However, try these oils on a small patch of skin first to be sure they don’t create an allergic reaction or any itching, redness, or irritation before using them in several locations on your body.
Tips for getting started on essential oils for aromatherapy
Before you start with essential oils, you should determine your purpose for using them, as this will help you decide which oils to use. For example, if stress relief is your wellness goal, you’ll want to opt for a calming essential oil blend that may include ingredients like lavender, chamomile, basil, or frankincense. Meanwhile, stimulating oils like bergamot and peppermint oil may better suit people with depression or lower energy levels.
However, because essential oils are so personal, you can speak with a certified aromatherapist. Furthermore, depending on the intended application, when and how often you use the essential oil may vary. However, regardless of which essential oil(s) you select, it is critical to use each with prudence. Check that the essential oils you intend to use have no contraindications.
Once you’ve decided on the oils you want to try, and you are confirmed that there are no safety concerns, go online or to a holistic healthcare store. (Essential oils are sold in aromatherapy shops, grocery stores, and supplement stores.)
The plants used the processing techniques, the packaging and handling, and the storage all impact the quality of essential oils, which varies considerably. As a result, you should do your homework to ensure the oils you select are as high-quality as they claim to be. As you buy essential oils, keep the following in mind:
- The plant’s Latin name
- The country in which the plants were grown
- A remark concerning the oil’s purity
- You should also decide the application method you want to employ. Inhaling essential oils through a diffuser, steam, bath, aroma stick, or dry evaporation is less irritating to the skin and works faster than topical treatments.
How to pick the best essential oils for the essential oil blends for anxiety and panic attacks?
Businesses often use the terms “pure” and “medical grade” to describe their products. However, they are only sometimes agreed upon and have little meaning. Essential oils can range significantly in content and quality because they are the byproducts of an unregulated business. As you want essential oils for health benefits, you need to choose the best. To only select high-quality oils, keep the following points in mind.
Purity: Look for an oil that doesn’t contain synthetic oils or additives, just aromatic plant ingredients. The plant’s botanical name, such as Mentha piperita, is typically listed on pure oils instead of phrases like “essential oil of peppermint.”
Look for high quality: The oils that are genuinely essential have undergone the least amount of modification during extraction. Select an essential oil that has been mechanically cold-pressed or distilled without any chemicals.
Choosing a renowned company:: Purchase from a company known for its high-caliber goods. Sometimes you might go for a brand that has a price comparably lower than the high-quality brand and not fake essential oil brands. Going for low-quality fake brands might be economical, but it is unsafe. In any case, low-quality essential oils are useless as they can be highly diluted.
Some potential side effects of essential oils
Since essential oils are natural goods, many believe they won’t have any negative consequences. This isn’t true at all, as natural doesn’t always mean good. The following are some possible negative consequences of using essential oils:
Burning and irritation: Always dilute oils with a carrier oil before applying oils to the skin. To check for any responses, dab a little bit of the solution on a little patch of skin. If any sort of reaction occurs, then discontinue use.
Asthma flare-ups: Although breathing in the fumes from essential oils may be safe for most individuals, some people with asthma may respond with an asthma flare-up. It is necessary to know if you are allergic to any of the essential oils you are using so that you don’t get any sort of reaction from the fumes of the essential oils.
Headaches: Some people may get relief from headaches after breathing essential oils, but for some, excessive inhalation may make the headache worse. If you have a sensitive nose or get lightheaded very quickly due to strong smells, you should be cautious when using essential oil blends as they can cause headaches or trigger a migraine.
Precautions to take when handling essential oils
It is widely considered that as essential oils are natural plant derivatives, they are harmless. But that is not the case; essential oils are meant to be used with precaution because if they are misused in any way, they can cause more harm than benefit.
Accidental ingestion of essential oils can be hazardous and even fatal. In 2012, a study examined an instance of peppermint oil ingestion that almost resulted in death. Many oils can behave as toxins inside the body, even though most people do not have such severe reactions. But if you do call poison control if you unintentionally took any essential oils. Keep the bottle nearby so you can explain it to them.
Essential oil contact with mucous membranes or the eyes can also result in burning and tissue damage. If any essential oils go into your eyes, rinse them with water and call your doctor immediately.
Keep essential oils away from children’s reach and separate them from other items. Some essential oils can be fatal to animals, even if used in a diffuser. Always do your homework or see a doctor to find out which oils are safe for dogs and other pet animals.
It needs to be discovered how different essential oils blends affect expectant or nursing mothers and their young children. Many doctors advise pregnant women to stay away from essential oils, even though some people think they’re safe to use.
A session or two of aromatherapy may be needed if you’ve had a difficult day at work or are feeling apprehensive about a crucial appointment. However, there is no one-size-fits-all solution to stress or anxiety, and what works for one individual may not work for another.
Try using your favorite stress-relieving oils in a variety of ways and pay attention to how each one makes you feel throughout the day. While essential oils can aid with anxiety and panic attacks in the short term, they are not a cure-all: If your anxiety is interfering with your daily life, you should consult a doctor.