Life can be a whirlwind—balancing a career, relationships, finances, and health. The pressure can sometimes boil over, and for some men, that pressure manifests as panic anxiety. It’s not just stress; it’s an overwhelming, all-consuming experience that can feel like the walls are closing in. But there’s good news: with the right tools and mindset, you can regain control.
Let’s talk about what panic anxiety really is, what’s happening in your body during a panic attack, and how simple steps—including aromatherapy—can help you navigate these challenging moments.
What Are Panic Attacks?
A panic attack is your brain’s fight-or-flight response in overdrive. It’s your body reacting to perceived danger—whether real or imagined—as though you’re being chased by a lion. Adrenaline and cortisol flood your bloodstream, preparing you to fight or flee. While this response is essential in life-threatening situations, it’s less helpful when triggered by non-life-threatening stressors like work deadlines or financial struggles.
During a panic attack, the logical and clear-thinking parts of your brain shut down. You might feel like you’re suffocating, your heart is racing, or you’re about to lose control. These sensations can be terrifying, but they’re your body’s way of saying, “I’m overwhelmed.”
My Personal Battle with Panic Attacks
When I was starting my own business, the financial stress and uncertainty were intense. I wasn’t sleeping well, constantly worrying about how I was going to make ends meet. Panic attacks started creeping in.
At first, they’d come out of nowhere—like in the middle of the night when I’d wake up to use the bathroom. Suddenly, I’d feel like I couldn’t breathe. My mind would race with thoughts of failure and the overwhelming feeling that I wasn’t going to survive this chapter of my life.
Everything changed after remembering a colleagues webinar, during which she mentioned essential oils that could lower cortisol levels in the bloodstream within 15 minutes. Skeptical but desperate, I decided to try making an aromatherapy inhaler with these oils.
The first time I used the inhaler, I couldn’t believe it. I took a deep inhale through each nostril, and it felt like a physical weight was lifting off my shoulders. My body relaxed, my thoughts slowed down, and I felt like I could finally breathe again.
The real test came a few days later during another panic attack. This time, I reached for the inhaler, took a few deep breaths, and the panic dissipated almost instantly. I was able to look at my situation with clarity and realize it wasn’t as dire as my mind had made it out to be. From that moment, the attacks stopped altogether.
Why Does Aromatherapy Work?
The connection between scent and emotion is powerful. Your olfactory system (sense of smell) has a direct line to the brain’s emotional centre, including areas responsible for fear and stress. Essential oils like lavender, bergamot, and neroli are known for their ability to reduce cortisol levels and promote relaxation.
By inhaling these scents during moments of stress, you can help interrupt the panic cycle, calm your nervous system, and regain clarity. It’s a simple, natural tool that can be incredibly effective.
Steps to Manage Panic Anxiety
If you’re dealing with panic anxiety, know that you’re not alone, and there are ways to take back control. Here are a few strategies to help:
1. Breathe Deeply
Controlled breathing is your first line of defence during a panic attack. Try inhaling for four counts, holding your breath for four counts, and exhaling for six counts. This signals your body to shift out of fight-or-flight mode.
2. Use Aromatherapy
Create an essential oil inhaler with calming scents like lavender, neroli, citrus oils, clary sage, rose, or sandalwood. Keep it in your pocket or desk, and use it whenever stress starts to build. Check with your local Registered Aromatherapist to ensure no drug interactions or medical concerns.
3. Ground Yourself
Use the “5-4-3-2-1” method:
• Name 5 things you can see.
• Touch 4 things around you.
• Listen for 3 sounds.
• Identify 2 scents.
• Take 1 deep breath.
This helps anchor you in the present moment, pulling your mind away from spiralling thoughts.
4. Challenge Your Thoughts
Remind yourself that a panic attack is your body’s reaction to stress, not a sign of actual danger. Write down your fears and then challenge them. Is this truly catastrophic, or is your mind exaggerating?
5. Move Your Body
Exercise can burn off excess adrenaline and release endorphins, your body’s natural stress-relievers. Even a brisk walk can make a difference.
6. Talk It Out
Don’t hesitate to share your struggles with someone you trust. Talking about your anxiety can take away its power and remind you that you’re not alone. That person can also check in with you to see how you’re making out.
Why Aromatherapy is Perfect for Men
For men in their 30s and 40s, stress is often seen as part of the grind. But ignoring your mental health can have long-term consequences. Aromatherapy offers a discreet, effective way to manage stress and panic without relying on medications or complicated routines.
It’s also incredibly easy to incorporate into your life. An essential oil inhaler is portable, affordable, and simple to use. It’s a tool that can be used at the office, during commutes, or even in the middle of the night when anxiety strikes.
Moving Forward
Panic anxiety is a tough opponent, but it doesn’t have to control your life. With tools like aromatherapy, deep breathing, and grounding techniques, you can navigate these moments and come out stronger on the other side.
If you’re battling anxiety, remember that it’s okay to seek help and try new approaches. Life is challenging, but you’re not alone—and there are practical, effective ways to reclaim your peace of mind.
Take that first step today. Whether it’s creating your own aromatherapy inhaler, trying a grounding exercise, or simply talking about your experience, know that you’re investing in your mental and emotional health—and that’s always worth it.
*Before starting any new routine or protocol, it’s essential to consult a health professional. Talk to your doctor or a Registered Aromatherapist to ensure the approach is right for you and to avoid any potential interactions with medications or existing health conditions.