Have you ever encountered a panic attack? That uncomfortable and unpredictable feeling of being completely out of control? Panic attacks occur within seconds. They cause extreme anxiety leading to paralyzing fear and an immobilizing condition. Panic attacks can trigger palpitations, dizziness, and breathlessness.
Do not be alarmed. You can manage panic attacks with essential oils and at-home aromatherapy treatments.
Panic attacks are episodic and sporadic. It happens when the person exhibits feelings of fight or flight ¹. In most cases, it makes the sufferer feels as if he or she is going insane.
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Extreme fear of panicky situations is called agoraphobia. A person can develop agoraphobia after experiencing a panic attack once or twice.
- Symptoms of Panic Attacks
- Managing Panic Attacks with Essential Oils
- Managing Panic Attacks With Sandalwood During Meditation
Symptoms of Panic Attacks
Panic attacks could occur in many ways with various noticeable signs, such as:
- Trembling and choking.
- Heart rate and palpitations.
- Depression and isolation.
- Tingling sensations and numbness.
- Unimaginable terror and fear.
- Fainting, emotional instability, and dizziness.
- Cold flashes or hot flashes.
- Breathlessness and chest pain.
Managing Panic Attacks with Essential Oils
Essential oils suitable for treating panic attacks include:
1. Lavender Essential Oil
Reduce feelings of anxiety and nervousness during attacks by applying lavender essential oil. The soothing effects of this oil can help you to relax. Most persons prefer using it during evening hours or before sleeping time to improve rest and relaxation.
Lavender oil also handles migraines and headaches associated with panic attacks. One of the most effective methods of using this essential oil is through inhalation. You can use a diffuser or place some drops on your pillow.
If you often suffer panic attacks outside of the home, carry a Lavender roller bottle in your purse to be ready anytime you may need relief. Roll-ons contain essential oils pre-diluted with a suitable carrier oil, typically Fractionated Coconut oil. This ensures you never apply essential oils to your skin without dilution.
2. Vetiver Essential Oil
Calm your nervous system and stabilize your nerves by using Vetiver essential oil. It is applied as a tonic for your mind and emotions. Vetiver oil functions as a sedative to aid sleep and ease tensions. It is suitable for handling hypertension, emotional imbalance, shock, and panic attacks.
Vetiver essential oil improves the functions of your internal organs, most notably the digestive system and endocrine system. Other areas include excretory system, circulatory system, and respiratory system.
3. Bergamot Essential Oil
Bergamot essential oil is active in treating sleeplessness, depression, and anxiety. These conditions are possible triggers of panic attacks. Bergamot oil has soothing and restorative effects. It helps you to unwind and maintain a healthy mindset.
Bergamot oil can boost emotional and physical energy. In 2011, studies ² revealed that bergamot essential oil alleviates anxiety and depression.
4. Ylang Ylang Essential Oil
Ylang Ylang essential oil acts as a sedative and has spiritual qualities. It elevates moods and improves memories for a healthy personality. It alleviates depression, anxiety, boosts confidence, and bravery.
This oil helps in minimizing cortisol levels. It lessens high blood pressure.
Blend it with lavender oil and bergamot oil, and apply this mixture through a back massage. Or add it to a calming bath. Another effective way to enjoy this blend is by using your aromatherapy diffuser. If you don’t have a diffuser, add a few drops to a tissue paper and inhale.
Ylang Ylang is not ideal for patients with sensitive skin. They may experience itching and irritation on their bodies.
5. Lemon Essential Oil
Lemon essential oil has an uplifting fragrance. It can ease someone from feelings of fear, sadness, and sorrow ³. This oil relieves fatigue and weakness.
Managing Panic Attacks With Sandalwood During Meditation
Anxiety disorders affect 40 million Americans every year, making it the most common mental illness in the US. Panic attacks often accompany anxiety, which is when the amount of anxiety someone is experiencing becomes overwhelming and causes physical symptoms, psychological symptoms, or a mix of both. There are lots of essential oils that can help with anxiety, especially when used during meditation. The soothing scents of sandalwood can particularly aid you in connecting with your senses, making it a great choice to help manage anxiety.
How Meditation with Essential Oils can Help with Anxiety
Meditation is about acknowledging and accepting your thoughts. It encourages us to stay in the present moment by connecting with your senses. This state of mind increases awareness of the thoughts that trigger anxiety and panic attacks. And knowing your triggers takes the power away from them.
Meditation can also help you to work through your thoughts in a healthy way. In particular, using essential oils when meditating can help you to stay present by offering something pleasant to smell, focus on, and connect to. Scientific research shows that it can be effective at reducing feelings of anxiety too, making it an ideal oil.
Learning to Meditate with the Help of Essential Oils
Meditation can be difficult at first, especially for someone who is always on the go and feeling anxious. Acknowledging your thoughts can be scary when you know they can trigger a panic attack, but it’s important to deal with them.
To start meditating, sit or lay somewhere comfortable and quiet, set up your essential oil diffuser, and focus on taking some deep breaths. As thoughts come into your mind, acknowledge them, no matter what they are, and let them pass without giving too much thought to them. Focusing on the scent of the essential oils can help with this.
Meditation can be an important skill that is beneficial for everyone. Once you’re comfortable with it, you may like to teach friends and family to meditate. Meditating together can help you to connect with each other and benefit everyone’s well-being.
Meditating to Prevent a Panic Attack
Once you’re comfortable with meditation, try to do it for longer each day. If your anxiety gets worse at a certain time in your life, or panic attacks are happening more frequently, remember your meditating skills.
Once you can comfortably meditate, it will be an easier skill to use when you feel a panic attack coming on. This can either prevent the attack altogether or manage it so it’s less severe.
When you feel anxiety building up, go and find somewhere quiet and comfortable. Sit down so that you can focus on your thoughts while staying present. This can help you to work through your feelings in a healthy and manageable way. Carrying essential oils around with you so that you can smell them to help you meditate and feel relaxed can be helpful. While you may feel silly meditating in public to begin with, anyone who has had a panic attack in public will know that this is a much better option.
Meditation is ideal for any anxiety disorder as it helps you to identify what causes your panic attacks and deal with them in a healthy way. Using essential oils that are calming can make meditating easier and more effective for managing anxiety and panic attacks.
- Essential Oils for Panic Attacks – https://www.quinessence.com/blog/essential-oils-for-panic-attacks
- Top Six Essential Oils for Panic Attacks – https://www.gabehoward.com/top-six-essential-oils-panic-attacks
- Using Aromatherapy for Helping a Panic Attack – https://www.verywellmind.com/aromatherapy-for-panic-disorder-2584281