There’s natural stress or anxiety that comes with getting older. Reaching the middle age threshold for women also brings about physical changes as a result of menopause. The decreasing levels of estrogen and progesterone can lead to night sweats, hot flashes, mood swings, other disruptions. Some of these disruptions include severe changes to emotional and mental health. 

Several studies found a common thread between various groups of women during their menopausal transition. Stress levels are very high and the physical changes invite overwhelming emotions, often contributing to intense mood shifts. It’s quite common for mood shifts to occur during perimenopause and menopause, and experts attribute them to fluctuating hormones. For instance, a 2019 study linked an increase in depression symptoms at perimenopause with progesterone and estradiol fluctuation. 

Most women who develop significant mood issues during perimenopause or menopause have had them in the past. It’s very uncommon for someone with no history of depression or anxiety to suddenly experience these symptoms in a severe way during menopause. Other factors, not just menopause, can also contribute to mood shifts. Menopause occurs during midlife, when a women typically faces a series of stressors. Dealing with aging, dealing with aging parents, caring for children, and other challenges can contribute to anxiety or depression.

A Menopause Problem

Well, many women can agree that there isn’t just one problem with menopause. To put menopause in perspective, women tend to view it as the change that signifies the beginning of the end, so to speak. A loss of femininity, cultural irrelevance, lack of sanity, reduced sexual desire, and lack of control are all associated with menopause. It doesn’t have to be this way, as viewing menopause in this light can be quite emotional. This can lead to isolation and hesitation about sharing emotions or feelings. Not all women will experience mood shifts, but it’s important to feel comfortable speaking about them if they occur. 

Menopause And The Brain

Changes in mental well-being are quite common during a woman’s transition to menopause. Hormonal changes can influence chemical reactions, especially in the brain. This explains the mood shifts, anxiety, or depressive thoughts women can experience. If a woman experiences ongoing panic attacks, depression, or anxiety, it’s best to seek help as ongoing mental health symptoms are not characteristic of menopause. 

Menopause And Anxiety

According to research, there is a link between menopause and depression, but the connection is blurry in regards to anxiety. Researchers know a lot less about menopause and feelings of anxiety. Some evidence points to the fact women are more likely to experience panic attacks during and after transitioning to menopause. Health experts describe a panic attack as a sudden sense of extreme anxiety. Accompanying symptoms can including trembling, shortness of breath, harmless heart palpitations, and sweating.

The problem lies in distinguishing hot flashes from symptoms of panic attacks. The experience can be similar, in that the heart can race and a woman can feel sweaty during a hot flash. Before a hot flash arrives, some women experience migraines, which can induce panic or a sense of doom. That’s why experts don’t know if there is a direct connection between menopause and anxiety at this time. 

Menopause And Depression

The majority of drastic hormonal fluctuations occur during perimenopause. It’s during this phase when the menstrual cycle becomes irregular, i.e. shorter, heavier, longer, lighter, infrequent, or close together. The same hormones that control menstrual cycle also influence serotonin, the chemical that promotes happy or “feel good” feelings. As progesterone and estrogen levels decline, so do serotonin levels, which can increase irritability, sadness, or anxiety. 

Declining estrogen and progesterone levels can trigger mood shifts that make it more difficult to cope with regular things. Some women experience these hormonal dips and fall into a depressive episode. This occurs more frequently for women who have dealt with major depression prior to perimenopause or menopause. If a woman feels that the depression or anxious feelings are too much to handle during menopause, it’s best to seek help. Depression that occurs daily will only worsen over time. There are so many services to take advantage of at the moment, so take action before mental health declines. 

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An estimated six million Americans suffer from panic attacks or some sort of panic disorder every year. Some people may only experience in a highly tense situation, while others experience regular episodes. Panic attacks come without warning and the symptoms can vary in intensity. How can you handle a panic attack when you first notice symptoms? This article aims to cover six powerful essential oils that can promote calm during a stressful attack. 

What Is A Panic Attack?

A panic attack can appear in an instant and experts characterize it as an intense fear that triggers physical reactions. This can occur whether or not real danger is present. It can be very frightening for the individual, as it can feel like they no longer have control or that they are having a heart attack. More often than not, panic attacks occur once or twice during a lifetime, but people can experience recurring attacks. Although they may not be life-threatening, panic attacks can interfere with quality of life.

Scents For Panic Attacks

Certain essential oils are beneficial for anxiety or feelings of panic. One study monitored 58 hospice patients who received hand massages once a day for one week. The massage used a blend of essential oils with a 1.5% dilution of sweet almond oil. All patients reported less pain and fewer depression symptoms, concluding aromatherapy’s benefits for pain and depression. Continue reading to learn about the best essential oils for panic attacks. 

Bergamot Essential Oil

If you enjoy Early Grey tea, then you are familiar with the powerful aroma of bergamot. It’s a refreshing scent that helps to promote energy. During a panic attack, this essential oil may help you cope with the symptoms, as it works to help stabilize fearful thinking. A 2011 study found that bergamot helped relieve anxiety when combined with lavender essential oil. Bergamot essential oil may also help to promote a sense of deep relaxation.

Ylang Ylang Essential Oil

It’s common for panic attacks to bring about bouts of intense crying and sadness. Ylang ylang oil, which comes from the flowers of ylang ylang trees, helps to relieve tension and anxiety. It’s quite fragrant and the aroma works to combat sadness by boosting overall mood and attitude. The best way to apply it is by adding a drop or two on the inside of each wrist. Take a deep breath and let the aroma bring about a sense of calm.

Frankincense Essential Oil

People commonly use frankincense essential oil with lavender and bergamot essential oils to enhance the benefits. The aroma helps to provide a tranquil energy, promoting spiritual grounding. It’s a very common oil in aromatherapy because it can deepen meditation by quieting the mind. The theory is that it has the same effect during a panic attack, counteracting the overwhelming sensations that a person experiences. 

Lavender Essential Oil

Lavender exhibits soothing effects that help to promote natural relaxation. Many people place a few drops of lavender essential oil under their pillow to promote better and deeper sleep. The smell of lavender works to reduce feelings of nervousness, inducing a sense of calm. People who experience symptoms of panic disorders benefit from using lavender, as it works to relieve headaches and migraines. Some people find that it can alleviate jitters and boost overall mood. 

Rose Essential Oil

Not only does rose essential oil smell floral and beautiful, but it also exhibits properties that may soothe the nervous system. One study found that inhaling rose essential oil for ten minutes significantly lowered anxiety levels. The placebo group in the study performed breathing exercises, but did not experience the same relaxation that the rose oil group did. Rose oil’s scent is emotionally settling as well, working to relieve tension during a panic attack. 

Vetiver Essential Oil

One of the reasons why aromatherapists prefer vetiver essential oil is because it has a natural grounding energy. It works to promote reassurance, helping to calm and stabilize the mind during trauma therapy. Vetiver essential oil helps to reduce hypersensitivity and may even relax the nervous system. It may also exhibit natural sedative properties, helping to improve sleep. For someone who experiences a panic attack, inhaling the scent of vetiver essential oil may relieve jitters and anxiety. 

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Breathing is a natural physiological process that we take for granted. We do it without even thinking about it, but rarely do we use it to our advantage. When you harness the power of your breath, you have the ability to calm the mind and address anxiety on a physiological level. Controlling your breath can slow your heart and reduce the severity of panic attacks, fatigue, nervousness, and other symptoms of anxiety.

How Does Breathing Relate To Anxiety?

Anyone who has experienced a panic attack or high anxiety knows the feeling of taking out-of-control rapid breaths. This is known as thoracic breathing, or chest breathing. While in an anxious state, you don’t even realize that you aren’t taking long, slow breaths. Thoracic breathing can induce dizziness or muscle tension because this breathing doesn’t sufficiently oxygenate the blood. It actually signals a stress response, increasing the severity of the anxiety or panic attack.

Diaphragmatic breathing, on the other hand, involves expanding and contracting the abdomen with each breath. When the breaths are slow and steady, the body can transition out of the stressed fight or flight mode and head into a more relaxed state. Slower abdominal breathing helps to calm the nervous system, switching that anxious response to a calmer feeling. You’ll find several breathing techniques for calming anxiety below.

Slow Breathing

While deep breathing can be beneficial for people with anxiety, experts recommend slow breathing for anxiety relief. The slow breathing technique is beneficial for anxiety or panic attacks, primarily because it slows the heart rate. It isn’t complicated either! When anxiety strikes, all you need to do is focus on elongating your exhale, or out-breath. As you breath out slowly, you’ll find that you naturally breathe at a slower pace. Lengthening the breath keeps you focused on this action, not your anxiety. Some people find that it is useful to imagine yourself blowing up a balloon with a minimal amount of force. Keep your shoulders relaxed and release the tension as your breath exits the body.

Bumble Bee Breathing

If you don’t want to feel embarrassed, consider being alone when you practice this breathing technique. For thousands of years, many cultures used this technique to calm the mind, reduce stress, and assist with meditation. To engage in bumble bee breathing, start by relaxing your shoulders. Close your throat slightly, use your thumbs to cover your ears, and use the rest of your fingers to cover your eyes. Keep your jaw relaxed, but keep your lips closed. After taking a breath, exhale slowly, making a low buzzing sound. Repeat this for 10 breaths, making your exhales as long as possible. After the buzzing breaths, sit for a while and enjoy the peaceful silence.

Belly Breathing

It can be beneficial to sit down while engaging in this breathing technique. Place one hand just above your belt line and place the other hand on your sternum. The hand on your belly will be your guide to inform you if you are doing this technique correctly. Take a gentle sigh and let your shoulders relax with that exhale. You don’t want to empty your lungs; rather, the goal of the sigh is to relax the upper body. Close your mouth and pause for a few seconds before inhaling through your nose. When you inhale, be sure to push your stomach out; this initiates the inhale. If you feel your hand on your chest rise first, start from the beginning. After inhaling as much air as possible, pause for however long you like (start with a few seconds), and then open your mouth and exhale as you suck your belly in. Repeat this process until you are relaxed.

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Anyone who has experienced a panic attack understands how difficult they can be to overcome. Sometimes it can feel like the lungs don’t fill up with air, or you may cry for no reason. Heightened senses, numbness, and bouts of burping are all common symptoms of panic attacks. They can be scary, especially when you don’t know how long they’ll last or how to manage them.

What Is A Panic Attack?

Panic attacks are quite complex because they are reactionary. This means that the more you think about them, the more you worry about them. Increased worry and fear can induce a panic attack. Research states that panic attacks occur when you are overly sensitive to something, for example:

• You live in fear and constantly worry about panic attacks
• When you feel something, your heart rate increases and causes discomfort
• This establishes oversensitivity to what you feel
• When you feel said thing, you think you are going to get a panic attack
• After anxiety floods the body, you have a panic attack

People who suffer from panic attacks are very in tune with their bodies. Every change or sensation is noticeable, and these changes spark anxious reactions. It is unhealthy to worry constantly, and you shouldn’t have to live in fear. Panic attacks can be remedied, but you will need to find the right tricks that work for you. Experiment with the following remedies and see which ones work best.

Use Kava Kava Root

Herbalists commonly suggest kava kava root to people who regularly experience stress or anxiety. It is a root that has natural muscle-relaxing properties. If you have tense muscles or chest tightness surrounding panic attacks, kava kava may the right herbal remedy for you. Be advised that kava kava can have an off-putting taste, so you may need to use agave or raw honey to sweeten it.

Try Slow Breathing

Anxiety and panic attacks can cause the body to breathe improperly, causing some people to hyperventilate even when they don’t have panic attacks. Slow breathing helps you train yourself to slow your breaths when a panic attack strikes. Practice by inhaling through the nose for five seconds, holding for two or three seconds, and then exhaling through pursed lips for seven seconds. This won’t get rid of panic attacks, but it makes them less severe and more manageable.

Muscle Relaxation

Breathing techniques help you control your breath, while muscle relaxation techniques help control your body’s response to a panic attack. Muscle relaxation involves focusing on one muscle at a time and trying to relax it. Start small with your fingers or hands, and then slowly work up your arms to your shoulders, chest and neck. Eventually, you’ll be able to relax all the muscles in your body, which can help you control panic attacks.

Exercise

Exercise is great for everything. When it comes getting rid of panic attacks, exercise works to reduce muscular stress and distract the mind from the thing that is causing panic. The body starts to release endorphins that stabilize mood and calm the mind, often promoting better sleep, hormone regulation, and stress reduction. Aerobic exercises (running, swimming, jogging, biking, and walking) and yoga are excellent for controlling anxiety. Both involve breath control, which is important for managing panic attacks.

Visualize Your Happy Place

It sounds cheesy, but this technique is very beneficial if you feel a panic attack coming on. Find a quiet, safe place and close your eyes. Relax and take yourself to your happy place. Some people visualize a pristine beach with palm trees, while others visualize hiking their favorite trail. Your happy place is yours and don’t let anybody tell you otherwise. Take yourself there in your mind and picture as many details as possible to focus your attention on that, as opposed to the panic attack.

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