Feeling stressed or panicky? Looking for a natural solution for anxiety? Have you ever heard of essential oil blends for anxiety and panic attacks? Well, these unique oil mixes might just be your calm-down secret. Stick around to discover how these blends can bring peace to your mind during tough times.
Now, let’s dive deeper into how these essential oil blends work their magic. When stress hits, these special oil combinations create a sense of calm. They help you relax and let go of worry, offering a simple way to ease your mind during challenging moments. Using essential oil blends for anxiety and panic attacks is a practical approach to finding peace and happiness when you need it most.
In this blog post, we’ll keep discussing essential oil recipes for stress and anxiety. We’ll share easy recipes for your own calming blends, giving you simple ways to tackle overwhelming thoughts. Plus, we’ll highlight essential oils, detailing their properties and renowned calming effects on anxiety. That’s not all! We’ll also guide you on how to effectively use these essential oils for maximum benefits. As an extra bonus, we’ll be recommending some self-help books to complement your journey towards a calmer mind. So, stay tuned for a holistic approach to well-being through essential oils and insightful literature.
What is Anxiety?
Anxiety is a feeling of unease, worry, or fear. It’s a normal reaction to stress, but when it becomes excessive or persistent, it can interfere with daily life.
Symptoms of Anxiety
The following are some of the common symptoms of anxiety:
- Racing heart or palpitations
- Feeling restless or on edge
- Trouble concentrating
- Sleep disturbances (insomnia or excessive sleep)
- Muscle tension
- Irritability or mood swings
- Upset stomach or nausea
- Avoidance of anxiety-triggering situations
- Dry mouth
- Cold or sweaty hands or feet
- Numbness or tingling sensations
- Difficulty swallowing
- Feeling a sense of impending doom
- Tense muscles, especially in the jaw
- Digestive issues like diarrhoea or constipation
- Easily startled or jumpy
What is a Panic Attack?
A panic attack is when you suddenly feel extremely scared or anxious, even if there isn’t an obvious reason. It can make your body react strongly, and these episodes can be overwhelming.
Symptoms of Panic Attacks
Here are a few common symptoms of panic attacks:
- Fast heartbeat
- Sweating a lot
- Shaking or trembling
- Feeling like you can’t breathe
- Chest pain or discomfort
- Dizziness or lightheadedness
- Nausea or stomach trouble
- Feeling hot or cold
- Numbness or tingling
- A strong fear like something bad will happen
- Blurred vision or feeling like the surroundings are unreal
- A sense of detachment from oneself or reality
- Trembling or twitching muscles
- Chills or hot flashes
- A choking sensation
- Tightness in the throat or feeling like you’re going to faint
- Overwhelming fear of losing control or going crazy
- A strong desire to escape from the situation
What is the Difference Between Panic Attack and General Anxiety
The table below will explain the difference between panic attacks and general anxiety in a better manner:
Remember, while these differences exist, individuals may experience a range of symptoms, and it’s essential to consult with a healthcare professional for a personalised assessment and guidance.
Role of Essential Oils in Managing Anxiety And Panic Attacks
In the hustle and bustle of modern life, anxiety and panic attacks have become unwelcome companions for many. The search for natural remedies has led people to the aromatic world of essential oils, where nature’s essence holds the promise of relief.
Essential oils are highly concentrated plant extracts that contain the aromatic compounds found in plants. People have been using these oils for centuries, from many different cultures, because of their therapeutic properties. When it comes to anxiety and panic, certain essential oils are renowned for their calming effects.
Aromatherapy, the practice of using essential oils for therapeutic purposes, plays a pivotal role in managing anxiety. Inhaling the gentle vapors of oils like lavender, chamomile, and bergamot can trigger relaxation responses in the brain, easing tension and promoting a sense of calm.
How It Works?
Inhaling essential oil aromas engages brain receptors, affecting emotions, heart rate, and stress levels. This interaction, especially with oils like lavender, triggers a calming response, making essential oils a simple and accessible tool for emotional balance.
Essential oils help ease anxiety by sending calming signals to your brain through their pleasant scents. When you smell these scents, they communicate with a part of your brain that controls feelings and reactions. This communication encourages your brain to calm down and reduces the anxious or panicky feelings you might be experiencing. The oils can also be absorbed through your skin, and this can have a soothing effect on your emotions.
This study from 2015 looks at aromatherapy, a method using essential oils from plants to help with various issues like stress, pain, and skin problems. It discusses how inhaling, applying it to the skin, or using it in baths can be beneficial, emphasising the importance of considering lifestyle and diet for better results.
Essential Oils And Their Properties
According to a 2023 study, essential oils exhibit a range of promising effects on the nervous system, influencing antistress, antianxiety, analgesic, cognitive, and autonomic functions.
Here we are going to discuss various essential oils and their properties and then further we will discuss essential oil blends for anxiety and panic attacks.
1. Lavender Oil
Lavender oil is known for its calming properties. Inhaling its scent can relax the mind, reducing feelings of anxiety and promoting a sense of peace.
This thorough review from 2019 found that using lavender, whether inhaled, taken orally as Silexan®, or applied through massage, can effectively reduce anxiety levels.
Another study in 2023, said that both pure lavender and a lavender mix can help calm anxiety.
Chamomile oil has soothing effects, helping to ease nervousness and tension. It’s great for calming both the mind and body, providing relief from anxiety.
In 2017, researchers discovered that breathing in Roman chamomile oil, especially a part called α-pinene, helped rats feel less depressed. It seemed to affect how their brains worked, making them more energetic and positive. So, these scents might just be the secret to a more relaxed and focused mind.
Ylang ylang oil is often used for its uplifting aroma. Inhaling this sweet scent can help reduce stress and feelings of panic, promoting a positive mood.
In 2014, a study discovered that using ylang-ylang oil, either on the skin or by inhaling it, made nursing professionals feel better about themselves.
4. Bergamot Oil
Bergamot oil has a citrusy aroma known to uplift spirits. It can help alleviate anxiety by promoting relaxation and providing a sense of freshness.
A 2017 study tested bergamot essential oil’s impact on mental health in a treatment center’s waiting room. After 15 minutes of exposure, 57 participants (aged 23 to 70) showed a 17% increase in positive feelings compared to a control group.
Frankincense oil is recognized for its grounding properties. Inhaling its aroma can have a centering effect, reducing feelings of panic and promoting emotional balance.
A 2021 study says that Frankincense extract, especially in high doses, helped reduce depression and anxiety-like behaviors in rats caused by inflammation.
Another 2019 study also confirms that frankincense oil, when diluted, helps rats sleep better and reduces stress without causing harm.
Known for its calming properties, Sandalwood is an essential oil that helps create a sense of inner peace. It’s part of effective essential oil blends for anxiety and panic attacks, contributing to a serene atmosphere.
This 2006 pilot study suggests that aromatherapy massage with 1% Santalum album (Sandalwood) is effective in reducing anxiety.
7. Lemon Oil
Lemon oil offers a refreshing and uplifting scent. It’s not only great for boosting mood but is also considered among the best essential oil blends for anxiety and panic attacks due to its anxiety-relieving qualities.
In 2018, a study found that using lemon essential oil helped college students feel less anxious during important tests. This could be a cool way to do better in exams.
In 2021, another study showed that breathing in the scent of lemon balm essential oil helped people in the emergency room feel less stressed. It even slowed down their heart rate.
8. Clary Sage
Clary Sage is recognized for its stress-relieving properties. In aromatherapy for anxiety, its calming effects are noteworthy, making it a valuable addition to essential oil blends for anxiety and panic attacks.
A 2013 study suggests that clary sage essential oil may be an effective natural remedy for reducing anxiety and managing panic attacks through its calming effects on blood pressure and respiratory rates.
9. Orange Oil
With its cheerful and bright aroma, Orange oil is an excellent choice for calming anxiety. Its uplifting nature contributes to creating a positive atmosphere in anxiety oil blends.
A 2013 study found that individuals exposed to sweet orange aroma during a stressful situation experienced less anxiety and tension compared to control groups. This suggests that inhaling sweet orange essential oil may have anxiolytic effects.
10. Rose Oil
Rose oil, known for its sweet and floral scent, promotes emotional balance. It’s a gentle yet effective essential oil to include in blends aimed at managing anxiety and panic attacks.
In 2009, a study found that breathing in rose oil made people feel more relaxed and calm, reducing signs of stress. So, it seems like a good choice for dealing with stress and low moods.
Additionally, a 2014 study discovered that using aromatherapy with rose oil and warm foot baths helped first-time moms feel less anxious during the active phase of labor. It turned out to be better than the usual care they get.
11. Jasmine Oil
In 2021, it was found that sniffing Jasmine Essential Oil really worked to lower anxiety levels and the stress hormone cortisol in patients.
Jasmine oil has a calming and soothing influence on emotions. Its use in aromatherapy oils for anxiety is beneficial, contributing to a sense of relaxation and ease.
12. Vetiver Oil
Vetiver oil is grounding and stabilising. In essential oil recipes for anxiety, Vetiver provides a sense of balance, making it an essential component in anxiety oil blends.
A study published in the Journal of Alternative and Complementary Medicine indicated that vetiver essential oil inhalation significantly reduced anxiety levels. The research demonstrated that vetiver oil could lower stress hormone levels, such as cortisol, which is often elevated during anxiety episodes
13. Patchouli Oil
Patchouli oil is often associated with relaxation. It’s valued in essential oil blends for panic attacks, as its earthy aroma helps in calming the mind and reducing stress.
Research demonstrates that inhalation of patchouli oil significantly reduces stress levels in healthy adults. Participants who inhaled patchouli oil reported a decrease in stress from high to medium levels, with a notable reduction in sympathetic nerve activity (about 40%). This reduction in stress is crucial as it can help mitigate symptoms associated with anxiety and panic attacks.
Furthermore, a 2023 study suggests that inhalation of 1% patchouli essential oil may have an anxiolytic-like effect.
14. Geranium Oil
Geranium oil has a balancing effect on emotions. In aromatherapy for anxiety, it helps create a harmonious atmosphere, contributing to the effectiveness of essential oil blends.
A 2015 study shows that inhalation of geranium essential oil significantly reduced anxiety levels and diastolic blood pressure in nulliparous women during the first stage of labor.
A recent 2023 study also investigated the inhalation of geranium essential oil in patients suffering from lumbar spinal stenosis. The results indicated that inhaling geranium oil not only alleviated pain but also significantly reduced perceived anxiety and stress levels among participants with moderate to severe pain. This suggests that geranium oil may have a dual effect, addressing both physical discomfort and associated anxiety.
15. Neroli Oil
Neroli oil is renowned for its calming properties, making it an excellent choice for managing anxiety and panic attacks. In aromatherapy for anxiety, its sweet and citrusy scent is known to soothe the mind and alleviate stress. Including Neroli oil in essential oil blends for anxiety and panic attacks contributes to creating a serene environment.
A 2021 study highlighted the potential anxiolytic action of neroli oil on several receptors in the central nervous system. The oil contains compounds such as linalool, which may inhibit noradrenaline and serotonin receptors and activate GABA receptors. These mechanisms suggest that neroli oil could be beneficial for treating anxiety disorders.
16. Eucalyptus Oil
While Eucalyptus is often associated with respiratory benefits, it also has calming properties beneficial for anxiety management. Inhaling the fresh scent of Eucalyptus oil can help clear the mind, reduce tension, and contribute to a sense of calmness. Including Eucalyptus in essential oil blends for anxiety and panic attacks adds a refreshing element to promote emotional well-being.
Its important to choose high-quality essential oils to ensure that you get the full benefits without harmful additives. Pure oils are more effective in managing anxiety and panic attacks, providing a safe and natural approach to emotional well-being.
Top Essential Oil Blends For Anxiety And Panic Attacks
A 2009 study explored how certain essential oils like lavender, rose, and orange might help ease anxiety. They looked at the chemical makeup of these oils and how they affect the brain. There are other good options too, like bergamot, lemon, sandalwood, clary sage, chamomile, and geranium. These oils all have different chemical components that interact with the brain in ways that promote relaxation and calm.
Let’s take a look at which essential oil blends you can use to reduce anxiety and panic attacks.
1. Calming Blend: Lavender, Chamomile, Ylang-Ylang, Bergamot
Lavender’s calming properties, combined with the gentle essence of chamomile and the exotic scent of ylang-ylang, create a powerful blend to soothe nerves and promote relaxation. Ideal for winding down after a stressful day or managing anxious moments.
Back in 2006, a study found that breathing in scents like lavender, ylang-ylang, and bergamot helped people with high blood pressure. It also made them less stressed, lowering cortisol levels (the stress hormone.) So, these scents might be onto something when it comes to relaxing our minds.
Recommended Quantity for Each Oil
- Lavender: 4 drops
- Chamomile: 3 drops
- Ylang-Ylang: 2 drops
- Bergamot: 3 drops
For those looking to try a ready-made blend, consider the NOW Essential Oils Peace & Harmony Oil Blend. This calming aromatherapy blend includes lavender, ylang-ylang, and other essential oils designed to promote balance and relaxation. It is vegan and made from pure ingredients without synthetic additives.
2. Happy Citrus Blend: Bergamot, Lemon, and Orange
The nice smells of bergamot, lemon, and orange mix together to make a happy blend. It helps you feel calm, less worried, and makes the air feel fresh and nice.
A study from 2023 concludes that essential oils (EOs), particularly Citrus aurantium L. (citrus), are effective in reducing both state and trait anxiety, making them a potentially recommended treatment for anxiety relief.
And back in 2014, it was discovered that using Citrus aurantium oil in aromatherapy helped reduce anxiety for women during the first part of giving birth, compared to those who didn’t use it. So, these scents might really have some nice effects on our feelings.
Recommended Quantity for Each Oil
- Bergamot: 3 drops
- Lemon: 4 drops
- Orange: 3 drops
You can also consider this ready-made Citrus Essential Oil Blend available on Amazon, which includes energizing lemon, orange, bergamot, and lime essential oils. It’s designed to provide a refreshing and uplifting aroma, perfect for enhancing your mood.
3. Earthy Scents Balance: Frankincense, Sandalwood, Patchouli
Immerse yourself in the earthy and grounding qualities of frankincense, the warm embrace of sandalwood, and the rich depth of patchouli. This soothing blend aids in emotional stability, grounding your energy and promoting a sense of inner balance.
Blending frankincense with sandalwood is noted to create a calming atmosphere conducive to meditation and when combined with patchouli, it can contribute to a spiritual scent profile that is believed to purify the body and mind, further supporting emotional well-being.
The individual properties of frankincense, sandalwood, and patchouli suggest that they may work synergistically to relieve stress and anxiety. So, these scents might not just smell good but could be like a natural antidepressant.
Recommended Quantity for Each Oil
- Frankincense: 4 drops
- Sandalwood: 3 drops
- Patchouli: 2 drops
You might want to try this pre-made Sun Essential Oils Earth & Wood Blend Oil. This blend features a combination of earthy and woody scents, including frankincense and sandalwood, making it perfect for promoting relaxation and grounding.
4. Calming Floral Bliss: Rose, Jasmine, and Geranium
Enjoy the calming and delightful scents of rose, jasmine, and geranium for a soothing experience. This floral trio creates a peaceful atmosphere, providing emotional support and making your space serene. Perfect for those moments when you need some self-care and relaxation.
The evidence suggests that blending rose, jasmine, and geranium essential oils can be an effective natural remedy for alleviating stress and anxiety. Their individual properties—relaxation from jasmine, anxiety reduction from geranium, and mood enhancement from rose—combine to create a potent blend for emotional support.
So, if you love these floral scents, they might bring some peace to your day
Recommended Quantity for Each Oil
- Rose: 2 drops
- Jasmine: 3 drops
- Geranium: 3 drops
We recommend this Kukka Rose Geranium Essential Oil from Amazon, a natural blend of rose geranium essential oil that uplifts any space and promotes a calm atmosphere. It can be used in diffusers or mixed with carrier oils for topical application. Known for its sweet and floral scent, it helps in relaxation and emotional balance.
5. Balanced Scents Bliss: Bergamot, Lemon, Eucalyptus, Tea tree, Peppermint
Get the perfect mix of scents with bergamot, lemon, eucalyptus, tea tree, and peppermint. These smells not only make you feel happy but also help you relax and reduce stress and anxiety, making everything feel just right.
In 2017, a study found that aromatherapy, specifically through the inhalation of an essential oil blend (lemon, eucalyptus, tea tree, and peppermint), could make people feel less stressed and sad. It even helped them sleep better and boosted their immune system. Pretty amazing, right?
And there’s more good news! In the same year, another study discovered that breathing in bergamot essential oil made people feel more positive and open to trying new things.
Recommended Quantity for Each Oil
- Bergamot: 3 drops
- Lemon: 3 drops
- Eucalyptus: 2 drops
- Tea Tree: 2 drops
- Peppermint: 2 drops
Consider trying this Breathe Essential Oil Blend by O’Linear. This calming mix of peppermint, lavender, and eucalyptus oils promotes relaxation and easier breathing. It’s perfect for using in humidifiers or during meditation sessions for a soothing experience.
6. Soothing Scents: Clary Sage, Neroli Oil, Lavender, and Chamomile
Enjoy a sense of calm and focus with scents like lavender, chamomile, clary sage, and neroli oil. These scents are chosen to help you concentrate, clear your mind, and ease anxious thoughts.
In a study from 2013, a mix of neroli, lavender, and chamomile essential oils was shown to make people less anxious, improve their sleep, and even affect blood pressure. So, these scents aren’t just nice; they’re like a little mood booster.
Recommended Quantity for Each Oil
- Clary Sage: 3 drops
- Neroli Oil: 2 drops
- Lavender: 4 drops
- Chamomile: 3 drops
You could also check out the Sleep Essential Oil Roll On. It’s designed to help you relax and unwind with its soothing, calming aroma—perfect for when you need to de-stress. This blend includes lavender, chamomile, and clary sage essential oils for ultimate relaxation.
7. Woody Relaxation: Sandalwood, Vetiver, and Sweet Basil
Embrace the warm and grounding nature of sandalwood combined with the deep, earthy aroma of vetiver. This woody blend promotes relaxation, making it an excellent choice for unwinding, meditation, or creating a peaceful ambiance.
Sweet basil essential oil has been noted for its ability to relieve mental fatigue and stress. Vetiver essential oil, often referred to as the “Oil of Tranquility,” is recognized for its deeply calming scent. And sandalwood essential oil is known for its calming and grounding properties, promoting feelings of peace and clarity, which can help reduce anxiety and tension.
Thus, the principles of essential oil blending suggest that these oils could work effectively to enhance relaxation and emotional balance when used together in aromatherapy practices.
Recommended Quantity for Each Oil
- Sandalwood: 4 drops
- Vetiver: 3 drops
- Sweet Basil: 2 drops
How to Use Essential Oil Blends Effectively?
Wondering how to use essential oil blends for anxiety and panic attacks in the right way? It’s easy. Here are some easy ways:
1. Diffusion for Anxiety Relief
Make use of the effectiveness of essential oils for anxiety and panic attacks by diffusing them into the air. Add a few drops to a diffuser to create a calming atmosphere, promoting relaxation and reducing stress.
2. Topical Application
Safely apply essential oil blends for anxiety and panic attacks by diluting them with carrier oil. Gently massage the mixture onto pulse points like wrists and temples, or create a soothing massage oil for overall relaxation.
3. Incorporate into Daily Routines
Seamlessly integrate calming oils for anxiety into your daily life. Add a drop to your pillow, include them in your skincare routine, or infuse them into your bath for a tranquil experience that aids in stress relief.
4. Safety Precautions and Dilution
Prioritize safety when using essential oil blends. Dilute them appropriately to avoid skin irritation, and follow the recommended guidelines for each oil. Always perform a patch test, especially if you are new to a particular blend.
5. Essential Oils in Aromatherapy
Explore the benefits of aromatherapy oils for anxiety. Inhaling the scent directly from the bottle or using a personal inhaler can provide quick relief, making aromatherapy a convenient and effective method.
6. Mindful Diffusion for Panic Attacks
Combat panic attacks with essential oils. Create a mindful diffusion routine during anxious moments by inhaling directly from the bottle or using a personal diffuser to swiftly experience the calming effects.
7. Calming Essential Oil Recipes
Discover essential oil recipes for anxiety by blending complementary scents. Experiment with different combinations to find your personalized anxiety oil blend that brings relief and relaxation.
8. Integrate into Stress Relief Routine
Elevate your stress relief routine with an anti-anxiety aromatherapy approach. Incorporate your preferred essential oil blends into meditation, deep breathing exercises, or yoga for enhanced relaxation.
Remember to choose high-quality essential oils, and consult with a healthcare professional if you have any concerns, especially if you are new to essential oil usage.
Conclusion
In conclusion, if you’re feeling overwhelmed by anxiety or panic attacks, exploring essential oil blends for anxiety and panic attacks could be a helpful and natural approach. From finding the best oils to creating personalized blends and embracing anti-anxiety aromatherapy, these practices provide a soothing journey toward calmness. Whether you’re drowning in thoughts or seeking relief through stress-relief essential oil blend recipes, incorporating these aromatic solutions into your routine may offer a simple and enjoyable way to support your mental well-being.
Frequently Asked Questions ( FAQs)
1. What essential oil is good for anxiety and panic attacks?
Lavender oil, renowned for its calming effects, is a popular choice for managing anxiety and panic attacks. Its gentle scent can help soothe nerves and promote relaxation.
Lavender has been used for a long time to help with anxiety and depression. This 2014 research now shows it works, is safe, and has a proper dosage. It could be a good option compared to other natural and pharmaceutical choices.
2. What are the best essential oils for severe anxiety?
Essential oils such as lavender, chamomile, and ylang-ylang are among the best for addressing severe anxiety. Their natural properties may offer significant relief.
A study from 2023 suggests that both pure lavender and a commercial lavender blend have small to medium-sized calming effects on induced anxiety, highlighting potential benefits for anxiety reduction.
3. What essential oil calms the nerves?
To calm the nerves, chamomile and lavender oils are highly recommended. These oils possess soothing qualities that can effectively alleviate nervous tension.
4. Where do you put lavender oil for anxiety?
For anxiety relief, apply lavender oil to pulse points like wrists or inhale its scent directly. Additionally, adding a few drops to a diffuser in your living space can create a calming ambiance.
5. How fast does lavender oil work for anxiety?
Lavender oil may provide a swift calming effect; however, individual responses vary. Regular use and incorporating it into a relaxation routine can contribute to longer-term benefits.
A study from 2017 suggests that lavender essential oil, particularly its terpenoid constituents linalool and linalyl acetate, shows promise in providing anxiolytic effects supported by clinical studies, highlighting its potential as a complementary therapy for anxiety disorders.
6. How long does it take for lavender to calm anxiety?
While lavender’s calming effects can be experienced shortly after use, incorporating it into your routine over time may contribute to sustained anxiety relief.
7. What smells are linked to anxiety?
Scents like lavender, chamomile, and citrus are associated with reducing anxiety. Conversely, heavy or artificial scents, including certain perfumes, may contribute to heightened stress levels. Opting for natural and soothing aromas is generally beneficial for anxiety management.