How to stop panic attacks naturally is one of the most common query among youngsters. Life is uncertain and so are the incidents that occur on a day-to-day basis. Certain incidents in life can be easy to handle but all days cannot be the same. You can come across events that might lead to a sudden rush in psychological and emotional symptoms. Experiencing such impulsiveness and unexpected rush is known as panic attack.
What is Panic Attack?
Panic attack is an unforeseen or abrupt feeling of overwhelming fear, anxiety and terror that can bring in a sense of insecurity. Lasting for a few seconds to a few hours, the duration of panic attack depends on the extent to which you are frightened or the way in which you react to a particular situation.
When does panic attack occur?
Panic attacks can happen unexpectedly and can occur at any point of time, even when you are relaxed or asleep, also known as nocturnal panic attacks. If left untreated, panic attacks can lead to the development of panic disorder. Therefore, in order to lead a healthy life, it is important to know about how to stop a panic attack when you feel it coming on.
Identifying panic attacks
A panic attack occurs suddenly and can reach its peak within a few minutes. It is, therefore, important for you to be aware about some common signs and symptoms that signify its presence. The lack of awareness might lead to a situation when you would be unable to decide if the presence of a certain symptom signify a panic attack or not. Some of the common symptoms of a panic attack are:
- Overwhelming fear
- A sudden urge to escape
- Trembling and shakiness
- Shortness of breath
- Chest pressure or pain
- Feeling disconnected from reality
- Scorching skin
- Hot and cold flashes
- Numbness and tingling sensations
- Pounding heart
- Choking feeling
- Fear of dying
- Fear of losing control
Causes of panic attack
Panic attacks can affect any individual and they commonly strike people dealing with some form of psychological disorder. It is important for every individual to know about some common triggers to these attacks and how to deal with panic attacks naturally. Some of the common causes of panic attacks include:
- Environmental factors
- Negative emotions
- Sensitive temperament
- Altered brain functioning
- Traumatic life experiences
How to stop panic attacks naturally
Panic attacks can affect anyone, irrespective of their age, gender, class or economic status. It is true that the symptoms of panic attack are dangerous. Therefore, it is important for an individual to be aware about these symptoms so that it gets easier to prevent these attacks. Some of the simple and natural ways to stop panic attack are:
Identify its presence
Natural remedies for panic attacks will only help if you are able to identify their presence. You must keep yourself well-informed and make sure that you do not confuse a heart attack with a panic attack as doing so might delay the overall treatment process.
Practice deep breathing
Breathing too quickly or too hard is a common sign of panic attack. Therefore, it is recommended to practice deep breathing by taking deep breaths in and out through your mouth and feeling that the air is gradually filling your chest and belly. This should be followed by slowly leaving your breath again and repeating the entire process.
Shut your eyes
There might be certain situations that overpower you and in turn trigger panic attack. If it occurs, it is better to shut your eyes to calm your senses and prevent the risk of worsening these attacks. Follow this by practicing deep breathing so as to eliminate any sort of external risk triggering panic attack.
Focusing on techniques that help you reconnect with the real world can be a great tactic to overcome panic attacks. One such technique is practicing mindfulness that not only helps you disconnect from the world of fear and sadness but also establishes a connection between you and the real world.
Focus on one point
During a panic attack, it is important for you to find a focal point and keep all your attention engrossed at it. Think and notice all that you can about that point and the potency of attack will subside soon.
Use muscle relaxation techniques
Similar to their role in curbing the symptoms of anxiety in an individual, practicing muscle relaxation techniques can help control panic attacks. You can practice this by relaxing one muscle at a time and then, gradually moving up to other muscles in different parts of the body.
Visualize a vacation
Imagine yourself enjoying a vacation at a calm and serene location. Think about its versatility, calmness and serenity. Doing so will not only make you feel pleasant and overcome panic attacks, but will also motivate you to plan your next vacation soon.
Practice light exercise
If you are facing trouble in breathing, it is best to first calm your senses. This should be followed by engaging in some light exercise like swimming or walking. Doing so will pump the blood in your body, which will help release endorphins that will boost your mood and help control panic attack.
Relax your body
Relaxing your body can act as a great technique to reduce the presence of stress hormones in the body. The more relaxed your body is, the easier it gets to get rid of panic attack.
Lavender is well-known for its stress-relieving and soothing properties. Use various products available in the market that are made from this “wonder flower” or even have the fragrance of it. For instance, you can use lavender essential oil or simply try drinking lavender or chamomile tea.
Eat a healthy diet
It is highly recommended that you eat right and enjoy a proper meal every day. This will not only keep you fit and healthy but will also keep the blood sugar level in control. Since irregular blood sugar level is a common cause of anxiety and panic attacks, keeping it in check can help avoid their symptoms.
Reduce caffeine intake
If you feel that you cannot start your day without a cup of coffee, try and reduce its intake during the entire day as drinking too much of caffeine can also be a cause of panic attack as it makes one nervous and moody.
Alcohol does not directly lead to panic attacks, but its consumption can certainly make one experience certain symptoms of panic attacks. This is because drinking not only leads to dehydration but also flu-like symptoms, dizziness, poor body functioning, etc.
Wash your face with water
Washing your face with water can act as an effective way of keeping off symptoms of panic attacks. This is because cold water helps in bringing down the pacing heart rate and also activates your digestive and immune systems.
Massage your head
Massaging your scalp will help not only in reducing the cortisol levels but also in increasing the production of serotonin and dopamine in the human brain. This method will help improve blood circulation to your brain and reduce muscle tension.
Warm your hands
Panic attack can make you get cold. This is because stress and panic attacks can increase the blood flow to the body that can eventually increase the blood pressure. To handle such situations, focus on warming your hands by adopting simple methods like holding a cup of hot tea, sitting in front of fire, etc.
Eat dark chocolate
Eating dark chocolate is one of the easiest ways to get rid of panic attacks. This is because dark chocolates contain a good amount of magnesium, which can help you feel calmer. Along with this, it also contains a high amount of tryptophan, an amino acid that helps in improving the concentration of mood-boosting hormones serotonin and theobromine in your body.
Establishing connections and building supportive friendships can help you in fighting against the feeling of isolation and thereby, preventing the risk of panic attacks. Doing this can also help you stay motivated and think positive.
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Get enough sleep
Insufficient or poor quality of sleep can affect your mental health and in turn, lead to panic attacks. Therefore, it is important that you give enough rest to your body by sleeping for at least eight hours every night.
Use your senses
The answer to how to treat a panic attack without medication is by utilizing one’s senses. For instance, you can use your eyes to divert your attention, distract your attention by listening to things that surround you like music and by identifying the smells around you, etc.
Some quick tips on how to stop panic attacks naturally
Apart from the above-mentioned tips, a number of other tips can also help you prevent panic attacks. Some of these are:
- Take prescription drugs
- Keep your thoughts focused
- Do not run away from a situation
- Understand the difference between stressful experience and panic attack
- Seek an expert’s advice
Panic attacks are temporary, not dangerous
While it is good to know about how to stop panic attacks naturally and fast, it is also important to understand that panic attacks are temporary and each of these end, sooner or later. It might seem impossible to get rid of these attacks, but it is best to stay calm and soothe your senses to get over stress, anxiety and thereby, panic attacks.
You should also never fear these attacks as these are just a part of everyday life. Considering these to be a threat to life will not do any good, but will surely ruin your health. Experiencing its physical symptoms should not make you lose hope or believe that your life will end. Instead, it is advisable to seek advice from an expert and make sure that you seek the right kind of help and attain recovery.
The combination of self-help tips, therapies and correct advice from an expert can pave the path to recovery and help you lead a healthy life. Natural ways to stop panic attack can be of great help to lead a happy and productive life. Therefore, it is best not to surrender to these attacks and instead, stay determined to attain recovery and remain happy.