Handle Panic Attacks Naturally. Essential Oils Help You Regain Control.

By Caryn Gehlmann, Clinical Aromatherapist

When a senior client (we’ll call her Julie, not her real name) recently reached out to me because she was experiencing new-onset panic attacks, I was concerned.  Since she has never had panic attacks before, I suggested she check in with a healthcare provider to rule out any underlying medical causes (such as medication side effects, hormonal changes, or heart issues). And then we discussed how to handle panic attacks with gentle, calming, and grounding essential oils that are ideal for supporting your nervous system. What we came up with was so beneficial, I knew this topic had to be my latest Q & A with Caryn.

Essential Oils that Help You Handle Panic Attacks As They Start

When panic and anxiety start to build, try heading them off with practices such as deep breathing exercises, positive visualization, and empowering affirmations. Every little thing you do that reminds you that you’re safe and in control will help. I love how the following essential oils also  help calm your nervous system and promote relaxation.

Neroli: one of the best oils for panic and shock; deeply calming and emotionally balancing. The most effective ways to use Neroli for panic attacks is to inhale it (on a tissue or in a personal inhaler), dilute it in a roll-on, or add a few drops in a warm bath (always mix it with another substance rather than adding it directly to the water.)

Lavender: known for reducing anxiety, promoting relaxation, and helping with sleep. Try a room diffuser or a personal inhaler. Or apply it as a roll-on to your pulse points, or add a drop to your pillow before sleep.

Roman Chamomile: extremely gentle and calming, helps with nervous tension and emotional stress.This works well in your personal inhaler or diluted in a carrier oil for a hand or neck massage.

Frankincense B. carterii or Frankincense B. frereana: both are deeply grounding, slowing breathing, and supporting emotional resilience. Deep breathing can relieve panic attacks, and inhaling Frankincense adds another layer of relaxation. Or you can apply it to your chest once it’s diluted in a carrier oil.

Bergamot: uplifting yet calming, helps balance mood and ease anxious thoughts. Add it to your room diffuser or use it in your personal inhaler. It also works well in a bath.(Mix it with another substance first!).

Now that you know some excellent essential oils for panic attacks, let’s explore how to use them.

4 ways to use essential oils to handle panic attacks

1. Immediate Panic Attack Relief

• Add 5-10 drops of a calming essential oil or blend to a personal inhaler or a tissue. Take slow, deep breaths whenever you feel a panic attack coming on.

2. Stop Panic Attacks Roll-on Blend

• 10 ml roller bottle
• 5 drops Neroli
• 5 drops Frankincense
• 4 drops Lavender
• Fill with Jojoba or Fractionated Coconut Oil

Apply to pulse points (wrists, temples, back of neck) 2-3 times per day or as needed.

3. A Relaxing Home

• Add 5-7 drops of calming essential oils to a diffuser.
• 3 drops Lavender
• 2 drops Roman Chamomile
• 2 drops Frankincense

This is a great nighttime blend you can run in your room diffuser before bed or during stressful moments.

4. Aromatic Bath For Deep Relaxation & Stress Relief

• 5-6 drops of essential oil
• 1 tablespoon of carrier oil or Epsom salt

Mix ingredients before adding to warm bathwater. Best oils: Lavender, Roman Chamomile, or Neroli.

 Personalize the Recipes — Handle Panic Attacks Your Way!

As my conversation with Julie progressed, I discovered she loves Vetiver; it’s her absolute favorite essential oil. So she asked if we could incorporate Vetiver into these recipes. Of course, yes! Here’s what we came up with…

Immediate Panic Attack Relief

• 8 drops Vetiver
• 5 drops Neroli
• 4 drops Frankincense
• Add to a personal inhaler or put a drop on a tissue and inhale when needed.

Roll-On Grounding & Panic Prevention

• 10ml roller bottle
• 6 drops Vetiver
• 4 drops Bergamot
• 3 drops Roman Chamomile
• 3 drops Frankincense
• Fill with Jojoba or Fractionated Coconut Oil
• Apply to pulse points (wrists, temples, back of neck, soles of feet) 2-3 times per day or at the onset of anxiety.

Nighttime Relaxation

• 3 drops Vetiver
• 3 drops Lavender
• 2 drops Frankincense
• 2 drops Sweet Orange or Bergamot
• Diffuse for 30 minutes before bed or during stressful moments.

Foot Massage For Deep Nervous System Support

• 3 drops Vetiver
• 3 drops Roman Chamomile
• 1 tablespoon Jojoba or Fractionated Coconut Oil
• Massage into the soles of the feet before bed or whenever you feel anxious. This method is great for deep relaxation.

“Emergency” Deep Breathing

• Place 1 drop of Vetiver on the palm, rub hands together, cup hands over nose, and take slow deep breaths (inhale for 4 seconds, hold for 4, exhale for 6). This is a powerful, quick way to ground yourself during a panic attack.

You can see how versatile our essential oils are! Do you have any additional tips for how you handle panic attacks? We’d love to hear about them on Facebook or Instagram. And if you’d like more blending tips, be sure to download our free workbook, The Art & Science of Blending Essential Oils.