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How to Treat Panic Attacks Naturally

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Medications such as selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines are often prescribed by doctors to treat panic attacks. [1] [2] However, some panic medications can lead to drug dependence (such as benzos) and other unwanted side effects. If you don’t like these medications or want to learn about natural therapies to add to your regular treatment regimen, you need to understand that panic attacks can actually be improved through treatment methods. non-drug therapy, cognitive-behavioral approaches, relaxation skills, herbal therapy, a health-first lifestyle, and continuing to learn about your condition.

Find non-drug support

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Rule out health problems. Sometimes panic attacks are the result of an illness. It is important that you get a physical exam from a medical professional to rule out illnesses that may be contributing to your symptoms. [3]

  • The first step you need to take is to visit a general practitioner for a physical examination. Your doctor may run some tests that are needed to rule out illnesses that can cause panic attacks.
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Think about mental health therapy. Therapy with a mental health professional may be helpful if panic attacks are troubling you in your daily life, negatively impacting your relationships, or affecting your ability to function. your duties at work or at home.

  • See a marriage and family therapist (MFT), social worker (LCSW), or psychologist (PhD, PsyD) for a mental health assessment. Many mental health professionals are trained to treat mental health problems such as panic disorder and panic attacks.
  • In particular, cognitive-behavioral therapy (CBT) is an effective treatment for panic attacks. [4] [5] This therapy focuses on changing thoughts about the panic attack to change the person’s feelings (anxiety, fear) and behavior.
  • Treatments on the internet have also proven helpful for people who often have panic attacks. [6] [7]
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Seek social support. Talking to people who are also experiencing panic attacks can help you feel more in control of your illness and find effective resources to help manage panic attacks. Team members can share their fear and success coping and management strategies. You can also talk to experts in meetings.

  • One way to increase support is to join a therapy or support group. [8]
  • Let friends and family know that you have panic attacks. That way, if you have a panic attack in the presence of people, they’ll understand what’s going on and can help calm you down.

Apply self-help cognitive-behavioral techniques

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Accept the panic. People experiencing panic attacks rarely accept their feelings and often avoid them. [9] Cognitive-behavioral therapy (CBT) is an experiential panic attack treatment that focuses on changing your thinking about panic attacks to reduce anxiety. general anxiety, thereby also reducing the likelihood of a subsequent panic attack. [10] Thus, accepting panic attacks can prevent panic attacks from occurring. [11]

  • Adapt to the panic attack instead of trying to fight it. [12] This sounds counterintuitive, but it works!
  • Tell yourself, “I’m having a panic attack and I accept it. I know it’s just my body’s response.”
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Think about the panic attack realistically. Remember that a panic attack is a response to a perceived threat. The reality is that there is no danger at all, even though we are thinking, feeling and acting as if we are in danger. [13]

  • Tell yourself that you are going through a panic attack, but that it will pass eventually and it cannot harm you. You might think, “I’m having a panic attack. That’s just because my body is reacting, not dying. I will be fine.”
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Focus and observe the panic/anxiety. Once you realize that there is no “real” danger, you can focus on the ongoing experience. Instead of feeling terrified, become an objective observer looking at your feelings. Notice the emotions and senses as they overwhelm. By “observing” instead of “fighting” with those feelings, you will reduce stress and conflict in your mind.

  • Observe. The process of observation is extremely important because it stimulates the mind. [14] During a panic attack, emotions often take over and control you until the symptoms go away. Reason has no place here!
  • When you make yourself an objective observer, you allow your reason to work. Emotions will hardly dominate when you think logically. So the symptoms will begin to subside and disappear.
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Coping with triggers. When a person has had a panic attack, there is a good chance that another will happen, because the brain can respond to “triggers” in the same way as during the initial panic attack. For example, your initial panic attack occurred while you were driving. While the act of driving isn’t necessarily the actual cause, it’s usually the stress that has built up at some point, your brain records that a panic attack occurs while you’re driving and making contact. two events together. So the act of driving becomes the “trigger” of the next panic attack.

  • Understand triggers and prepare for them. Make a plan to deal with triggers, for example avoiding certain factors (such as being around people who make you particularly anxious or fearful), or using coping mechanisms (such as deep breathing). , use relaxation techniques, art, etc.) when you are faced with a certain stimulus.

Practice relaxation skills and other techniques

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Try applying the art of mindfulness. The mindfulness method revolves around consciously focusing on the present moment. This method is especially helpful for people with anxiety and panic attacks. [15] Instead of worrying about an upcoming panic attack or remembering a past panic attack, you focus only on what is happening in your perception (images, sounds, feelings, etc.) sense).

  • Start by creating a relaxing environment and try out basic mindfulness exercises. You can eat a piece of fruit slowly and with concentration; Note its look, feel, and taste. [16]
  • Mindfulness exercises can be practiced anywhere, including in the room you’re sitting in. You simply pick an object in the room and focus your attention on it. How do you see it? How do you like it? What color does it have? Notice every little detail and shape of the object. Then go closer and touch it. How does it feel to touch that object? What is its texture? Is it cold or hot? These actions help you train yourself to focus on a tangible object in the present moment and experience it fully.
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Muscle relaxation. With dynamic relaxation techniques, stretch – relax muscles, you can learn to actively control relaxation of the whole body. [17] This exercise is especially helpful during times of heightened anxiety or stress. It can help reduce the likelihood of a panic attack.

  • Choose a comfortable and safe place, preferably lying down and closing your eyes. Start by stretching your feet and toes for about 5 seconds, then relax for about 10-15 seconds. Then stretch your calves for 5 seconds and release. Continue to gradually work on the upper parts, tensing and relaxing each muscle group.
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Deep breath. Deep breathing exercises are helpful for reducing anxiety associated with panic attacks. [18] Deep breathing can help reduce pressure. [19]

  • If you are new to deep breathing techniques, you should try this simple exercise. The first is to choose a relaxing and quiet place. Then focus on your breath and inhale deeply through your nose and out through your mouth. Make sure to exhale slowly and push all the air out.
  • Try practicing deep breathing by using a bubble toy and blowing a large soap bubble. This move requires you to control and hold your breath evenly to create a large bubble.
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Use grounding when you’re anxious or panicking. Grounding exercises will help when you are experiencing emotional stress or a physical reaction, such as during a panic attack. This exercise helps you focus on something else to deal with stressful or painful emotions. [20] There are many different forms of grounding including mental and physical exercises.

  • Mental grounding exercise is done right in your mind by thinking about a specific object. For example, an effective grounding technique is to picture every animal you can think of and list their names in your head. Simple actions like counting from one to ten are another good grounding technique.
  • Physical grounding exercises are done with the senses and the body. An example of a physical grounding technique is doing the “bad face,” swinging your legs or swishing your hands under cold or warm water.
  • You can research all kinds of grounding exercises online and try new techniques. [21] [22]

Consider herbal and vitamin therapies

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Learn drug kampo. Before trying any herbal remedy, you should talk to your doctor about side effects and interactions with other medications if you are taking them. The drugs Kami-shoyo-san and Hange-koboku-to (TJ-16) have been shown to help reduce panic and anxiety attacks. [23]
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Thinking about taking kava kava pills. Kava kava is a Ppynesian island plant that has a relaxing effect. This herb has been shown to benefit people with mild and moderate anxiety. [24] It’s worth repeating that you should consult your doctor before taking any supplements or taking herbal remedies.
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Consider Inositp. Inositp is a powdered carbohydrate food supplement. Inositp is effective for people who have panic attacks. [25] You should talk to your healthcare professional before taking this supplement.

Take control of your physical health

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Adhere to an exercise regimen. Physical exercise, especially cardio (which is good for the heart), has been shown to reduce panic and anxiety attacks. [26] Exercise has the effect of relieving physical stress, thereby also relieving mental stress.

  • You can try a variety of exercises such as hiking, running, swimming, aerobic dancing (like Zumba), Pilates (a series of exercises that strengthen muscles and improve health), cycling, rowing, roller skating, jumping rope and other sports like soccer or basketball.
  • Yoga has been shown to be effective in reducing anxiety and sympathetic nervous system activity in people with panic attacks. [27]
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Regulate the sleep cycle. People who have panic attacks also often have trouble sleeping. [28] Anxiety can contribute to difficulty falling asleep and frequent awakenings during the night.

  • Establish a regular sleep-wake cycle. Set a bedtime and stick to it. Set an alarm in the morning. Most adults need at least 8 hours of sleep each night to be able to function at their best.
  • Try deep breathing or dynamic relaxation exercises (described in detail above) if you’re having trouble getting to sleep at night. Talk to your doctor if you’re still having trouble sleeping despite the above methods.
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Control the stimulants loaded into the body. Stimulants such as caffeine, nicotine, and cocaine can increase anxiety and the likelihood of panic attacks. [29] You should limit or eliminate stimulant intake.

  • Prescribed forms of stimulants include Ritalin (methylphenidate), Adderall (amphetamine salts), and medications used to treat ADHD and other disorders. Always discuss medication use issues with your prescriber before tapering off and stopping the medication.
  • Illicit stimulants include Ephedrine, Ecstasy (MDMA), and Methamphetamine. Not only are they illegal, but they can also cause serious and sometimes life-threatening side effects. Talk to your doctor or mental health professional if you have a substance use problem.
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Reduce alcohol intake. Alcohol is a dangerous substance when taken during a panic attack. It’s a calming agent, so it seems to help calm you down and reduce anxiety. However, alcohol can only provide immediate relief, not a long-term solution. People with anxiety and panic disorders are more likely to develop a substance use disorder (alcohol abuse/alcoholism). [30]

  • If you drink alcohol daily, you need to talk to your doctor before cutting back. Severe alcohol dependence may require an antidote to treat it.

Learn about panic attacks

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Know what triggers a panic attack. One of the worst things about panic attacks is feeling out of control. Symptoms of a panic attack include: heart palpitations or palpitations, chest discomfort, sweating, nausea, dizziness, chills or hot flashes, numbness or tingling sensations, shortness of breath, sensations choking, shaking or panicking, feeling outside of the body, and fear of death. [31] People who are having a panic attack are often anxious or feel like they are having a heart attack.

  • Feelings of inability to control panic attacks add to anxiety. What’s going to happen next? Where will you be then? Are you able to deal with it? These anxious thoughts can turn the next panic attack into a “self-fulfilling prophecy.”
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Understand that cases like yours are not uncommon. In fact, about one in 20 people has panic attacks (according to estimates by the National Institute of Mental Health). This number is even lower than it actually is, as many people are underdiagnosed and do not seek treatment.

  • Knowing that you are not alone is very helpful, but it is only the first step in treating panic attacks.
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    Understand the “fight or flight” response. Panic attacks are the result of a “fight or flight” mechanism when the body is stimulated. The first panic attack often stems from a particularly stressful event or period in the patient’s life.

    • The problem is that the subconscious mind overreacts to the perceived threat. That has stimulated the “fight or flight” mechanism to protect us. Perhaps this reaction helped people in ancient times get rid of the sharp teeth of tigers. Unfortunately, our brains aren’t sharp enough to tell the difference between the daily stress build-up and the fragile situation of life and death.

    • Medications such as selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines are often prescribed by doctors to treat panic attacks. [1] [2] However, some panic medications can lead to drug dependence (such as benzos) and other unwanted side effects. If you don’t like these medications or want to learn about natural therapies to add to your regular treatment regimen, you need to understand that panic attacks can actually be improved through treatment methods. non-drug therapy, cognitive-behavioral approaches, relaxation skills, herbal therapy, a health-first lifestyle, and continuing to learn about your condition.

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