The conventional treatment for panic attacks mainly relies on psychotherapy and medications, but the natural remedies can also help reduce their frequency and severity. Besides genetic inheritance or hormonal imbalance during menopause, prolonged stress and anxiety are the most possible causes of panic attacks. The majority of natural remedies focus on stress reduction and its prevention, as well as building an emotional stability. Here are the most common natural remedies for panic attacks.
Hyperventilation is one of the common symptoms associated with panic attacks, and it is known to trigger or worsen other symptoms, such as dizziness or a rapid heartbeat. Learning to control your breathing can be extremely effective during an attack and in preventing the subsequent attacks.
Deep breathing relaxation is particularly helpful in reducing stress and anxiety, which lead to panic attacks. To give it a try, find a quiet place to sit down with your back straight and hands resting on your laps. Then slowly inhale the air through your nose for four to five seconds, then hold your breath for a few seconds, and slowly release the air through your mouth. Repeat it up to 10 times.
Regular exercise has long been recognized for improving mood, preventing panic attacks, and reducing depression thanks to an influx of endorphins, serotonin, and dopamine. It also strengthens your immune system and enhances an overall well-being of your body.
Yoga or tai chi are some of the best ways to stay active, quiet your mind, and enjoy the benefits of exercising in the comfort of your home, without having to get a gym membership. Also, numerous professional trainers offer their exercise routines online for free, which might help you find the right type for your needs, in terms of your physical condition and medical history.
Some women find the concept of meditation intimidating, thinking that they need to master some special techniques and practice them for years in order to see the benefits. But the truth is that meditation is simple and its goal is to focus on the present moment and prevent your mind from galloping, which often triggers anxiety and panic attacks.
You can start by finding five minutes in the morning to close your eyes, take a few deep breaths, and mentally prepare for the upcoming day. Dedicating a moment in bed to think about the things that happened that day, for which you are grateful, can bring you a sense of peace and guarantee a good night sleep.
Good Quality Sleep
Many women underestimate the effects of sleep or lack thereof on the emotional well-being. During the night, the brain cleanses itself from toxins that are naturally produced in the day. Sleep disturbances not only affect the mood and trigger panic attacks, but also reduce the cognitive functions and affect memory.
Try going to bed an hour earlier to give your body time to adjust and get the full recommended 7 - 8 hours of sleep. Avoid watching the news right before sleeping. If you have a hard time falling asleep, some relaxing background music might be a good idea.
Essential oils are well known for their calming effects. Those derived from chamomile, frankincense, jasmine, or sandalwood can promote relaxation and reduce stress and tension, all of which can help prevent panic attacks.
Aromatherapy can be done at home through an inhalation or a massage. To do an inhalation, fill a bowl with warm water, add a few drops of essential oils, and inhale the warm steam. To do a massage, mix a few drops of oil with a teaspoon of olive, coconut, or jojoba oil, and apply the mixture to your face, forehead, shoulders, and feet.
Although some women find relief in natural remedies alone, other cases of panic attacks lead to the development of phobias and require pharmacological treatment and long-term psychotherapy. It is always a good idea to ask your doctor whether natural supplements, such as phytoestrogens or hormone-regulating supplements, could help you manage panic attacks more efficiently by stabilizing your hormones. For some excellent ideas, check out these herbal cures for menopausal panic disorder.
- American Psychological Association. (2017). Answers to your questions about panic disorder. . Retrieved September 18, 2017 from http://www.apa.org/topics/anxiety/panic-disorder.aspx
- Beyond Blue. (2016). Panic Disorder. Retrieved September 18, 2017 from https://www.beyondblue.org.au/the-facts/anxiety/types-of-anxiety/panic-disorder
- NHS Choices. (2016). How to deal with panic attacks. Retrieved September 18, 2017 from http://www.nhs.uk/Conditions/stress-anxiety-depression/pages/coping-with-panic-attacks.aspx
- University of Michigan. (2017). Anxiety Disorders and Panic Attacks. Retrieved September 18, 2017 from https://www.uhs.umich.edu/anxietypanic