Treat Panic Attacks Naturally

Medications such as Selective Serotonin Reuptake Inhibitors (SSRIs) and benzodiazepines are often prescribed for the treatment of panic attacks. However, certain medications prescribed for panic attacks can result in dependency (i.e. benzos) and other unwanted side effects. If you are against medication or want to educate yourself about natural remedies to supplement your regular regimen, understand that panic attacks can be helped naturally through non-pharmacological treatment, cognitive-behavioral techniques, relaxation skills, herbal remedies, health-focused living, and continued education.

Steps

Getting Non-Pharmacological Assistance for Panic Attacks

1. Rule out medical issues. Sometime panic attacks can be the result of a medical condition. It is crucial that you get an evaluation by a medical professional to rule out possible medical conditions that may contribute to or exacerbate your panic symptoms.
   • The first step is to visit your regular primary doctor (general practitioner) for an evaluation. Your doctor can order tests if necessary to rule out a medical cause of your attacks.
2. Consider mental health treatment. If your panic attacks disrupt your daily life and negatively affect your personal relationships, as well as your ability to perform duties at your job or in your home, therapy or counseling with a mental health professional may help you.
   • Reach out to a marriage and family therapist (MFT), social worker (LCSW), or clinical psychologist (PhD, PsyD) for a mental health evaluation. Many mental health professionals are trained to treat mental health concerns such as Panic Disorder and panic attacks.
   • In particular, Cognitive Behavioral Therapy (CBT) is a useful form of treatment for panic attacks. CBT for panic attacks is focused on changing your thoughts about your panic attacks in order to change your feelings (anxiety, fear) and behaviors.
   • Treatments on the internet have been indicated as useful for individuals who experience panic attacks.
3. Seek social support. Talking with others who have attacks may help you to feel in control of your condition and lead to helpful panic attack management resources. Group members can share strategies for facing and managing fear and their successes. Professionals with expertise in panic attacks may also be available to speak with you at meetings.
   • An option to increase support is to join a therapy group or a support group. The Anxiety and Depression Association of America is a useful resource.
   • Notify family and friends that you are having panic attacks. This way, if you have a panic attack and they are around they will understand what is happening and can help you stay calm.

Utilizing Cognitive-Behavioral Self-Help Techniques

1. Accept the panic attack. People who experience panic attacks are less likely to accept their emotions and are more likely to try avoiding them. Cognitive Behavioral Therapy (CBT) is an empirically-based treatment for panic attacks; it is used to change your thinking about panic attacks in order to reduce your overall anxiety, and thus, reduce the likelihood of a subsequent attack. Therefore, if you accept the attack it may prevent future attacks from happening.
   • Engage with the panic attack rather than trying to fight it. This may sound counter intuitive, but it works!
   • Think a thought such as, "I am having a panic attack and I accept the panic attack. I know that it is just a reaction in my body."
2. Think realistically about the attack. Remember that a panic attack is a reaction to a perceived threat. The reality is that we are not actually in danger even though we think, feel and act like we are.
   • Remind yourself that it is a panic attack you are experiencing, and it will eventually go away. It will not harm you. Think thoughts such as, "I am having a panic attack. My body is just reacting and I am not dying. I will be okay."
3. Focus on and observe the panic/anxiety. Once you realize that there is no "real" danger you can then focus on the experience you are having. Instead of feeling terrified become an objective observer of what you are feeling. Notice the feelings and sensations as they wash over you. By "observing" instead of "fighting" these feelings you reduce rather than increase the level of stress and conflict in your mind.
   • Observe. The process of observing is crucial because it engages your rational mind. Normally during a panic attack the emotional mind takes over and controls you until the symptoms have run their course. The rational mind is nowhere to be found!
   • By turning yourself into an objective observer you allow your rational mind to function. It's very difficult for the emotional mind to dominate if you are thinking rationally, so what happens is that the panic attack symptoms will start to fade away.
4. Cope with triggers. Once a person has had one panic attack another may be more likely, as the mind may react to “triggers” that resemble the original attack. For example, your first attack might have happened while driving. It wasn’t necessarily the driving that was the real cause – more likely the stress had been building for some time. But your mind remembers that you were driving when the attack happened and links the two. Now driving has become a “trigger” for the next attack.
   • Understand your triggers and be prepared when dealing with them. Have a plan of coping with your triggers such as avoiding certain triggers (for example, being around people who make you especially anxious or fearful), or using coping mechanisms (such as deep breathing, relaxation skills, art, etc.) when you are encountered with a certain trigger.

Practicing Relaxation Skills and other Techniques

1. Try the art of mindfulness. Mindfulness is associated with focusing intentionally on the present moment. Mindfulness may be particularly useful for individual who suffer from anxiety and panic attacks. Instead of worry about a possible future panic attack, or thinking about past panic attacks, you focus solely on what is currently going on in your own awareness (sights, sounds, sensations).
   • Start by being in a relaxing environment and trying a basic mindfulness exercise. One exercise is to slowly and very intentionally eat a small piece of fruit; Pay attention to how it looks, feels, and tastes.
   • You can do a mindfulness exercise anywhere including the room you are currently in. Just pick an object in the room and focus your attention on it. Look at the object and make observations about it. How does it look to you? Do you like it? What color is it? Notice all of the tiny details and shapes on the object. Then go to the object and touch it. How does it feel? What is the texture? Is it cold or hot? By doing this, you are training yourself to focus on one tangible thing in that moment and to fully experience it.
2. Relax your muscles. Through a technique called progressive muscle relaxation, you can learn to intentionally control the relaxation of your muscles throughout your body. This exercise can be particularly useful during times of heightened anxiety or stress. Using this technique can reduce the likelihood of a panic attack.
   • Put yourself in a safe and comfortable place, preferably laying down with your eyes closed. Start by tensing your feet and toes for 5 seconds or so, and then releasing for about 10-15 seconds. Then tense your calf muscles for 5 seconds and release. Continue working your way all the way up your body, tensing and releasing each muscle group as you go along.
3. Breathe deeply. Engaging in deep breathing exercises can be very helpful in reducing the anxiety associated with panic attacks. Deep breathing can assist in the reduction of pressure.
   • If you are new to deep breathing, try a simple exercise by first putting yourself in a calm and relaxing environment. Then, focus on your breathing and take deep breaths in through your nose and out through your mouth. Make sure to slowly exhale and breathe all of the air out.
   • Try practicing your deep breathing technique by blowing one big bubble using a bubble wand and a bottle bubbles. This process requires that you control and steady your breathing to produce the large bubble.
4. Use grounding during anxiety or panic. Grounding exercises are useful while you are experiencing an intense emotion or physiological reaction such as a panic attack. It allows you to focus yourself on something else in order to cope with intense emotions or pain. There are different types of grounding including mental and physical techniques.
   • Mental grounding is done in your own mind by thinking about something specific. For example, a useful grounding technique would be to identify all of the animals that you can think of and list them in your head. Simple counting to ten is another grounding technique that works well.
   • Physical grounding is conducted with your senses and body. An example of a physical grounding technique would be to make funny faces, shake your legs around, or run cold/warm water over your hands.
   • You can research all kinds of grounding exercises online and try new techniques.

Considering Herbal or Vitamin Remedies

1. Look into kampo medicine. Before trying any herbal remedy, speak with a medical doctor about the side effects and if there are any interactions with other medications you are taking. Kami-shoyo-san and Hange-koboku-to (TJ-16) medicines have been shown to relieve panic attacks and anxiety.
2. Contemplate taking kava kava. Kava kava is a Polynesian plant known for its calming effects. It has been shown to be beneficial for individuals who experience mild to moderate levels of anxiety. Again, contact your doctor before taking any supplements or herbal remedies.
3. Consider Inositol. Inositol is a carbohydrate supplement that comes in powder form. It has been linked to benefits for individuals who experience panic attacks. Make sure you first consult with a medical professional before taking this supplement.

Taking Control of Your Physical Health

1. Commit to an exercise regimen. Physical exercise, especially cardiovascular exercise, has been shown to reduce panic attacks and anxiety. Exercise serves as an outlet to physically release tension which can lead to emotional release as well.
   • There are many forms of exercise you can try such as: hiking, running, swimming, aerobic dance (such as Zumba), Pilates, bicycling, kayaking, rowing, roller-skating, jumping rope, and sports such as soccer and basketball.
   • Yoga has been shown to reduce anxiety and sympathetic nervous system activity in individuals who have panic attacks.
2. Regulate your sleep cycle. Individuals who experience panic attacks commonly have sleep issues as well. Anxiety can contribute to difficulty falling asleep, and waking up multiple time throughout the night.
   • Have a regular sleep-wake cycle. Set your bedtime and stick to it. Set your alarm to wake you up in the morning. Most adults need at least 8 hours of sleep per night for optimal functioning.
   • Try deep breathing or progressive muscle relaxation (detailed above) if you have trouble falling asleep at night. If you continue to experience sleep difficulties despite using these technique, speak to your medical doctor.
3. Control your stimulant intake. Stimulants such as caffeine, nicotine, and cocaine can increase your anxiety and incidence of panic attacks. Limit or eliminate these stimulant substances from your consumption.
   • Other types of prescribed stimulants are Ritalin (methylphenidate), Adderall (amphetamine salts), and other medications used to treat ADHD and other disorders. Always discuss issues with medication with your prescribing doctor before tapering or stopping medication.
   • Illegal substances that are stimulants include Ephedrine, Ecstasy (MDMA), and Methamphetamine. Not only are these stimulant substances illegal, but they can produce severe side effects and can be life-threatening. Speak to your doctor or a mental health professional if you have a substance use problem.
4. Reduce alcohol intake. Alcohol is a risky substance to take with panic attacks because it seems to calm you down and reduce your anxiety because it is a depressant. However, alcohol serves as a momentary relief rather than a long-term solution. Individuals with anxiety and panic may be more susceptible to developing a substance use disorder (alcohol abuse/alcoholism).
   • If you drink alcohol daily make sure you speak to your doctor before cutting down. Severe alcohol dependence may require detoxification treatment.

Educating Yourself about Panic Attacks

1. Know what constitutes a panic attack. One of the most awful things about panic attacks is feeling out of control. Symptoms of a panic attack may include: increased heart rate or palpitations, chest discomfort, sweating, nausea, dizziness, cold chills or hot flashes, feeling tingles or numbness, feeling out of breath, a choking sensation, shakiness or jitters, feeling outside of your body and fear of death. Often people worry or feel that they may be having a heart attack.
   • Not being able to control the attacks makes them all the more worrying. When will the next one come? Where will you be? Will you be able to cope? These worries can help make the next attack a self-fulfilling prophecy.
2. Recognize that you're not alone. The reality is that around 1 person in 20 suffers panic attacks (National Institute of Mental Health figures). This may even be an underestimate, because lots of people either don’t get properly diagnosed or don’t seek treatment.
   • It's often a great help just to know that you're not alone, but that is only a first step to treating panic.
3. Understand 'Fight or Flight'. Panic attacks are the result of the body’s “fight or flight” mechanism being triggered. Usually a person’s first panic attack is caused by something particularly stressful or during a particularly stressful period in their life.
   • The problem is that the sub-conscious mind has overreacted to a perceived threat. It triggers the “fight or flight” mechanism to protect us. In the past this might have helped us escape from a saber toothed tiger. Unfortunately, our minds aren’t good at telling the difference between a build-up of day to day stress in our lives and a life or death situation.

Related Articles

• Cope With Panic Attacks
• Deal With Anxiety and Panic Attacks
• Spot Anxiety Attacks
• Get Through the Day With Social Anxiety

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