Medications such as selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines are often prescribed in the treatment of panic attacks. However, certain medications prescribed to treat panic attacks can lead to dependence (eg benzodiazepines) and other dangerous side effects. If you want to avoid taking medication, or want to learn natural remedies as a complement to the medications you regularly take, know that panic attacks can be overcome naturally without medication, with cognitive-behavioral techniques, relaxation, herbal supplements, a healthy lifestyle., and study the information constantly.
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Method 1 of 6: Coping With Panic Attacks Without Medication
Step 1. Check for health problems
Sometimes, panic attacks can be caused by certain medical conditions. So you should be seen by a professional medical practitioner for any specific medical conditions that are influencing or exacerbating your panic attacks.
The first step is to visit a regular general practitioner for a check-up. Your doctor may ask you to undergo tests to find out what health problems are causing panic attacks
Step 2. Consider undergoing mental health treatment
If panic attacks are interfering with your daily life and negatively impacting your personal relationships, as well as your ability to complete work at work or at home, therapy or counseling with a mental health professional may be able to help you.
- Find a family and marriage therapist, social worker, or clinical psychologist to have your mental health checked. Many mental health practitioners are trained to treat mental health problems such as disorders and panic attacks.
- Cognitive behavioral therapy (CBT) is particularly useful in the treatment of panic attacks. CBT for panic attacks focuses on changing your mindset about panic attacks to change your feelings (fear, anxiety) and behavior.
- Treatments on the internet have been found to be beneficial for those experiencing panic attacks.
Step 3. Find social support
Talking to other people who are also experiencing panic attacks may help you feel in control of your condition as well as learn useful ways to manage panic. Group members can share their ways and success stories in dealing with and managing fear. A professional practitioner who specializes in panic attacks may also be able to converse with you during the meeting.
- One way to get more support is to join a therapy group or support group. One useful resource is The Anxiety and Depression Association of America.
- Tell family and friends that you are having a panic attack. That way, if you have a panic attack when they're around you, they can understand what's going on and help calm you down.
Method 2 of 6: Utilizing Cognitive-Behavioral Self-Assisted Techniques
Step 1. Accept your panic attack
People who experience panic attacks tend to find it difficult to accept their emotions and prefer to try to avoid them. Cognitive behavioral therapy (CBT) is an empirically based treatment to treat panic attacks. This technique is used to change the way you think about panic attacks, thereby reducing your overall panic and reducing the chances of further attacks. Thus, if you can accept panic attacks, this can prevent future attacks from occurring again.
- Accept panic attacks instead of trying to fight them. While it may sound useless, it actually works quite well!
- Imagine thoughts like, "I'm having a panic attack and I accept it. I understand that this is just a reaction in my body."
Step 2. Think about panic attacks realistically
Remember that a panic attack is a reaction to something "perceived" as a threat. In fact, we are not in a state of danger, even though we feel, think, and act like that.
Remind yourself that you are having a panic attack and that it will eventually subside. This attack will not hurt you. Think something like, "I'm having a panic attack. My body is just reacting and I'm not dying. I'll be fine."
Step 3. Focus and watch for panic/anxiety
Once you realize there is no "real" danger, focus on what you feel. Instead of being afraid, be an observer of what you are going through. Be aware of incoming feelings and sensations. By "observing" instead of "fighting" these feelings, you will reduce the level of stress and conflict in your mind.
- Observe. The process of observing is very important because it involves your rational mind. Normally, during a panic attack, the emotional mind will take over and control the body until the symptoms are over. During that time, the rational mind is not involved at all!
- Turning yourself into an observer allows your rational mind to function again. Emotional thoughts will be very difficult to dominate if you think rationally until the symptoms of a panic attack subside.
Step 4. Resolve the trigger
After a person experiences a panic attack, further attacks may reoccur as the mind reacts to "triggers" that resemble the initial attack. For example, your first panic attack might occur while driving a car. Maybe the cause is not driving a car, but stress that has accumulated over time. However, your mind remembers that a panic attack occurred while driving a car and then connects it. Then, driving a car becomes the "trigger" for the next panic attack.
Understand the triggers for panic attacks and be prepared to deal with them. Have a plan for dealing with panic attack triggers such as avoiding them (for example, being in a crowd makes you feel very anxious or frightened), or using coping mechanisms (such as deep breathing, relaxation, art, etc.) when you encounter certain triggers
Method 3 of 6: Practicing Relaxation Techniques and Other Techniques
Step 1. Try the art of self-awareness
Self-awareness has to do with focusing consciously on the present state. Self-awareness can be very beneficial for those who experience panic attacks and anxiety. Instead of worrying about possible future attacks, or dwelling on past panic attacks, focus solely on what's going on around you (what you see, hear, and feel).
- Start by being in a relaxed environment and try basic self-awareness exercises. One of the exercises is to eat a piece of fruit slowly and deliberately. Pay attention to the look, taste, and texture.
- You can do self-awareness exercises anywhere, including your current room. Just select an object in the room and focus your attention on it. How does it look to your eyes? Do you like it? What color is that thing? Pay attention to all the small details and shapes. Then come closer to the object and touch it. How's the taste and texture? Is the temperature cold or hot? By doing this, you train yourself to focus on the tangible object at one time and actually feel it.
Step 2. Relax your muscles
Through a technique called progressive muscle relaxation, you can learn how to consciously control muscle relaxation throughout your body. This exercise is especially useful at times of peak anxiety or stress. Utilizing this technique can reduce the chances of a panic attack occurring.
Find somewhere safe and comfortable, lie down and close your eyes. Start by tensing your feet and toes for about 5 seconds, then release for 10-15 seconds. Next, tense your calf muscles for 5 seconds and release. Continue to contract and relax the muscles as they work your way up into your upper body
Step 3. Breathe deeply
Practicing deep breathing can be very beneficial for reducing the anxiety associated with panic attacks. Breathing deeply also helps reduce pressure.
- If you are new to deep breathing techniques, try simple exercises in a calm and relaxed environment. Then, focus on the breath and inhale deeply through the nose and out through the mouth. Make sure to exhale completely slowly.
- Try practicing deep breathing techniques by blowing large soap bubbles with a wand and bottle. The process of making large soap bubbles requires that you breathe in a steady and controlled manner.
Step 4. Use grounding during panic or anxiety attacks
Grounding exercises are useful when you are experiencing a severe emotional or psychological reaction such as a panic attack. This exercise allows you to focus on something else to deal with overwhelming emotions or pain. There are several types of grounding exercises, namely physical and mental techniques.
- Mental grounding is done by thinking about something in particular. One useful grounding technique, for example, is to remember the name of an animal you know and "record" it in your head. Counting to a fairly simple 10 is also a useful grounding technique.
- Physical grounding is done with your five senses and your body. Examples of physical grounding techniques include making silly faces, wiggling your feet, or throwing cold/warm water on your hands.
- You can find all kinds of grounding exercises online and try different techniques.
Method 4 of 6: Consider Herbal Medicine or Vitamins
Step 1. Consider a campo treatment
Consult with your doctor before trying any herbal remedies to find out the side effects and interactions with other drugs you are taking. Kami-shoyo-san and Hange-koboku-to (TJ-16) medications have been known to relieve panic attacks and anxiety.
Step 2. Consider using kava-kava
Kava-kava is a Polynesian plant known for its calming properties. This herb has been known to benefit those with mild to moderate anxiety. Again, check with your doctor before using any supplements or herbal remedies.
Step 3. Consider inositol
Inositol is a carbohydrate supplement in powder form. This supplement has been linked to benefits in people with panic attacks. Be sure to consult with your doctor first before using this supplement.
Method 5 of 6: Maintaining Physical Health
Step 1. Exercise regularly
Physical exercise, especially cardiovascular exercise, is known to reduce panic attacks and anxiety. Exercise is useful for channeling physical and emotional stress.
- There are many exercises you can try such as climbing, running, swimming, aerobic dancing (like zumba), pilates, cycling, rowing, roller skating, jumping rope, and team sports like soccer and basketball.
- Yoga has been known to reduce anxiety and sympathetic nervous activity in people with panic attacks.
Step 2. Set your sleep cycle
Those who experience panic attacks generally also have trouble sleeping. Anxiety can make it difficult for you to fall asleep and wake up several times during the night.
- Create a regular sleep schedule. Determine and stick to bedtime. Set a wake-up alarm time in the morning. Some adults need at least 8 hours of sleep each night to function optimally.
- Try deep breathing techniques or progressive muscle relaxation (as described above) if you have trouble sleeping at night. If you still have trouble sleeping after using this technique, talk to your doctor.
Step 3. Limit your intake of stimulants
Stimulants such as caffeine, nicotine, and cocaine can increase anxiety and the chance of having a panic attack. Limit or stop your use of stimulant compounds.
- Other stimulants prescribed are Ritalin (methylphenidate), Adderall (amphetamine salts), and other drugs used to treat ADHD and other disorders. Always talk about treatment options with the prescribing doctor before reducing or stopping its use.
- Illegal compounds that are also stimulants include ecstasy (MDMA), and methamphetamine. These stimulant compounds are not only illegal, they can also cause serious side effects that threaten your safety. Talk to your doctor or healthcare professional if you have a drug abuse problem.
Step 4. Reduce alcohol intake
Alcohol is a risky compound for people with panic attacks because its properties as a depressant appear to calm and reduce anxiety. In fact, alcohol can only relieve temporarily and is not a long-term solution. As a result, those who suffer from panic attacks and anxiety are more prone to abuse them (experiencing alcoholism/alcoholism).
If you are in the habit of drinking alcohol every day, be sure to consult your doctor before cutting back. Heavy alcohol dependence may need to be addressed with detox treatment
Method 6 of 6: Studying Panic Attacks
Step 1. Recognize the symptoms of a panic attack
One of the worst things about panic attacks is feeling out of control. Symptoms of a panic attack include: increased heart rate or palpitations, chest discomfort, sweating, nausea, dizziness, chills, or heat sensation, itching or numbness, shortness of breath, choking sensation, shaking, out-of-body sensations and fear of death. Often people worry or suspect they are having a heart attack.
Not being able to control the attack will make the sufferer even more worried. What will happen next? Where will you be then? Will you be able to overcome it? This fear will trigger the next attack
Step 2. Understand that you are not alone
The fact is, 1 in 20 people suffer from panic attacks (National Institute of Mental Health data). This estimate may be too low because many people go undiagnosed or seek medical help.
Knowing that you are not alone is often helpful, but it is only the first step in overcoming panic
Step 3. Understand the Fight or Flight response
Panic attacks are caused by activation of the flight or fight mechanism. Usually a person's first panic attack is caused by something that is very stressful or the most difficult period in his life.
