How to Naturally Treat Panic Attacks

Medications such as selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines are commonly prescribed by healthcare professionals to treat panic attacks. However, some panic medications can lead to dependency (like benzos) and other unwanted side effects. If you're not comfortable with these medications or wish to explore natural therapies to complement your regular treatment, it's important to know that panic attacks can be effectively managed through non-medication methods, cognitive-behavioral strategies, relaxation techniques, herbal remedies, a health-conscious lifestyle, and continuous learning about your condition.

Rule out underlying health issues. Sometimes, panic attacks can stem from a medical condition. It’s crucial to consult a healthcare provider for a thorough health check-up to exclude any conditions that may be contributing to the worsening of your symptoms.

• Your first step should be to visit a general practitioner for a health evaluation. The doctor may conduct essential tests to rule out illnesses that could be causing the panic episodes.

Consider mental health therapy. Therapy with a mental health professional may be beneficial if panic attacks are disrupting your daily life, damaging your relationships, or affecting your ability to perform tasks at work or at home.

• Consult a marriage and family therapist (MFT), licensed clinical social worker (LCSW), or psychologist (PhD, PsyD) for a mental health evaluation. Many mental health professionals are trained to treat conditions like panic disorder and panic attacks.
• Cognitive-behavioral therapy (CBT) is particularly effective for treating panic attacks. This therapy focuses on changing your thoughts about panic attacks to alter your feelings (anxiety, fear) and behavior.
• Online therapy methods have also proven useful for those who experience frequent panic attacks.

Seek social support. Talking to others who also experience panic attacks can help you feel more in control of your condition and find effective coping mechanisms to manage panic episodes. Group members may share coping strategies and ways to control fear, as well as their successes. You can also discuss your condition with professionals during meetings.

• Joining a therapy group or a support group can provide additional support.
• Inform your friends and family about your panic attacks. This way, if you have an episode in front of others, they will understand what's happening and can help you calm down.

Accept the panic attack. People experiencing panic attacks often struggle to accept their feelings and tend to avoid them. Cognitive-behavioral therapy (CBT) is an experiential treatment approach for panic attacks, focusing on changing your thoughts about panic episodes to reduce overall anxiety, which in turn helps prevent future panic attacks. Therefore, accepting the panic attack can prevent it from escalating.

• Adapt to the panic attack instead of trying to fight it. It may seem counterintuitive, but it works!
• Tell yourself, "I am having a panic attack, and I accept it. I know it's just my body's response to stress."

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 real danger, even though our thoughts, feelings, and actions may make it feel like we're in a dangerous situation.

• Remind yourself that you are experiencing a panic attack, but it will pass, and it cannot harm you. You might think, "I am having a panic attack. It’s just my body reacting, not an actual danger. I’ll be fine."

Focus and observe the panic attack/anxiety. Once you realize there is no 'real' danger, you can shift your attention to the experience you're having. Instead of feeling terrified, position yourself as an objective observer of your own feelings. Pay attention to the emotions and sensations as they pass through. By 'observing' rather than 'fighting' these feelings, you'll reduce stress and mental conflict.

• Observation is key because it stimulates the rational mind. During panic, emotions tend to take over and control you until the symptoms fade. There's no room for logic here!
• When you become an objective observer, you allow your rational mind to function. Emotions are less likely to dominate when you approach the situation logically. As a result, the symptoms will gradually decrease and eventually disappear.

Handle triggers. After experiencing a panic attack, it’s highly possible that another could occur because the brain can react to ‘triggers’ similarly to the initial panic attack. For instance, if your first attack occurred while driving, even though driving wasn't necessarily the cause, your brain associates driving with the panic, creating a trigger for the next attack.

• Understand your triggers and plan how to manage them. For example, avoid certain factors (like being near people who make you particularly anxious or scared), or use coping mechanisms (such as deep breathing, relaxation techniques, art, etc.) when you encounter a trigger.

Try practicing mindfulness. Mindfulness is about intentionally focusing on the present moment. This technique is especially helpful for those with anxiety and panic attacks. Instead of worrying about future panic attacks or thinking about past ones, you focus entirely on what’s happening in your mind (images, sounds, sensations).

• Start by creating a relaxing environment and trying basic mindfulness exercises. For instance, eat a piece of fruit slowly, focusing on its shape, texture, and taste.
• Mindfulness exercises can be done anywhere, even in the room you’re sitting in. Pick an object in the room and focus on it. What does it look like? Do you like it? What color is it? Pay attention to all the details and the shape of the object. Then, approach it and touch it. What does it feel like to touch it? What is its texture? Is it warm or cold? These actions help you train yourself to focus on a tangible object in the present moment and experience it fully.

Relax your muscles. With dynamic relaxation techniques like tensing and releasing muscles, you can actively control your body’s relaxation. This exercise is especially useful during times of heightened anxiety or stress. It can also reduce the likelihood of a panic attack.

• Find a comfortable, safe place—lying down with your eyes closed is ideal. Start by tensing your feet and toes for about 5 seconds, then release for 10-15 seconds. Next, tense your calves for 5 seconds and release. Gradually move up through the body, tensing and relaxing each muscle group.

Practice deep breathing. Deep breathing exercises are very effective in reducing anxiety associated with panic attacks. The process of deep breathing can help relieve pressure.

• If you're new to deep breathing techniques, start with a simple exercise. First, find a quiet, relaxing space. Then, focus on your breath, inhaling deeply through your nose and exhaling through your mouth. Be sure to exhale slowly, pushing all the air out.
• Try practicing deep breathing using a bubble-blowing toy, blowing a large soap bubble. This action requires you to control and maintain steady breathing to create a large bubble.

Use grounding techniques when feeling anxious or panicked. Grounding exercises are helpful when you are experiencing intense emotions or physical reactions, such as during a panic attack. These exercises shift your focus to something else to cope with stressful or painful feelings. There are various forms of grounding, including mental and physical exercises.

• Mental grounding exercises are done in your mind by thinking about a specific object. For example, an effective grounding technique is to visualize and mentally list all the animals you can think of. Simply counting from one to ten is another grounding technique with positive effects.
• Physical grounding exercises involve your senses and body. A physical grounding technique could be making a “funny face,” swinging your legs, or placing your hands under cold or warm water.
• You can explore different grounding exercises online and experiment with new techniques.

Learn about Kampo medicine. Before trying any herbal treatments, it's important to consult your doctor about potential side effects and interactions with other medications you're taking. The herbs Kami-shoyo-san and Hange-koboku-to (TJ-16) have been shown to help reduce panic attacks and anxiety.

Consider taking Kava Kava. Kava Kava is a plant from the Polynesian islands known for its relaxing properties. This herb has been found to be beneficial for people with mild to moderate anxiety. However, it's crucial to consult a doctor before taking any supplements or using herbal therapies.

Consider using Inositol. Inositol is a carbohydrate supplement in powdered form. It has been shown to be effective for those experiencing panic attacks. It is important to consult with a healthcare professional before taking this supplement.

Stick to a regular exercise routine. Physical activity, particularly cardio exercises (beneficial for the heart), has been proven to help reduce panic attacks and anxiety. Exercise relieves physical tension, which in turn helps to alleviate mental stress.

• You can try various forms of exercise such as hiking, running, swimming, aerobic dancing (like Zumba), Pilates (a series of exercises to enhance strength and improve health), cycling, rowing, roller skating, skipping rope, and team sports like soccer or basketball.
• Yoga has been shown to reduce anxiety and the activity of the sympathetic nervous system in people with panic attacks.

Regulate your sleep cycle. Individuals with panic attacks often face sleep difficulties. Anxiety can contribute to trouble falling asleep and frequent awakenings during the night.

• Establish a consistent bedtime-waking routine. Set a regular sleep schedule and stick to it. Set an alarm in the morning. Most adults need at least 8 hours of sleep each night to function optimally.
• Try practicing deep breathing or progressive muscle relaxation exercises (described above) if you have trouble falling asleep at night. Consult with your doctor if sleep problems persist despite these methods.

Control the stimulants you consume. Stimulants such as caffeine, nicotine, and cocaine can increase anxiety and the likelihood of panic attacks. It's advisable to limit or eliminate these substances from your diet.

• Prescription stimulants include Ritalin (methylphenidate), Adderall (amphetamine salts), and medications used to treat ADHD and other disorders. Always discuss any concerns about your medication usage with your prescribing doctor before reducing or stopping your medication.
• Illegal stimulants include Ephedrine, Ecstasy (MDMA), and Methamphetamine. These are not only illegal but can also cause severe and sometimes life-threatening side effects. Talk to your doctor or mental health professional if you have concerns about substance use.

Reduce alcohol consumption. Alcohol can be dangerous during a panic attack. It is a depressant, so it might seem to help calm you down and reduce anxiety. However, alcohol only provides temporary relief and is not a long-term solution. People with anxiety and panic disorders are at greater risk of developing substance use disorders (alcohol abuse or alcoholism).

• If you drink alcohol daily, you should consult your doctor before cutting back. Severe alcohol dependence may require detoxification treatment.

Know what triggers panic attacks. One of the most terrifying aspects of panic attacks is the feeling of losing control. The symptoms of a panic attack include: a racing heart, chest discomfort, sweating, nausea, dizziness, chills or hot flashes, tingling or numbness, shortness of breath, a choking feeling, trembling or shaking, feeling detached from the body, and fear of dying. During a panic attack, individuals often worry or feel as though they are having a heart attack.

• The feeling of being unable to control panic attacks leads to further anxiety. What's going to happen next? Where will you be? Can you handle it? These anxious thoughts can turn the next panic attack into a self-fulfilling prophecy.

Understand that your experience is not unique. In fact, approximately one in every 20 people experiences panic attacks (according to estimates from the National Institute of Mental Health). This number is likely even higher in reality, as many individuals go undiagnosed and do not seek treatment.

• Knowing that you're not alone can be incredibly helpful, but it is just the first step toward treating panic disorder.

Understand the 'fight or flight' response. Panic attacks are a result of the body's 'fight or flight' mechanism being triggered. The first panic attack often originates from a particularly stressful event or period in the person's life.

• The issue is that the subconscious mind overreacts to the perceived threat, triggering the 'fight or flight' mechanism to protect us. This response may have helped our ancestors escape the sharp teeth of a tiger. Unfortunately, our brains are not refined enough to distinguish between everyday accumulated stress and life-or-death situations.