What is a panic attack?
Panic attack refers to a sudden episode of overpowering anxiety. It intensifies feelings of apprehension and intense fear that cannot be explained. Usually, a person who goes through a panic attack believes it is a response to a danger, though there exists no such threat.
Image source: Google, copyright-free image, under Creative Commons License
A panic attack does not come with a warning signal. Their duration varies; while some can go on for few minutes, some might even occur for some seconds. If the attacks recur and the person identifies the trigger, then chances are she or he will try to avoid those trigger situations.
Suggested read: Reduce Your Anxiety And Panic Attacks With These Home Remedies
Symptoms of a panic attack
The general symptoms of panic attacks are fear and anxiety, but the other physical symptoms include,
- Chest pain
- A feeling of discomfort in the chest or stomach area
- Difficulty in breathing
- Speedy heartbeat
- Hot flashes
- Cold flashes
- Increased sweating
- Hyperventilation
- Shivers
- Claustrophobia
- Tingling sensations
- A feeling of numbness
- Vomiting
If a panic attack is intense, then the person experiencing it might also feel like they are dying, because the feeling is unreal. A panic attack makes one feel detached from his or her surroundings.
After an episode of panic attack, the person is likely to feel exhausted and dead beat.
Causes of a panic attack
The exact source of a panic attack is unknown, but according to researchers, it can be transferred genetically from generation to generation. Another plausible cause of panic attacks is extreme stress or pressure at home or work.
A history of abuse can serve as a risk factor for panic attacks. Also, experiencing traumatic events, an unsuccessful pregnancy or the death of someone close, can also increase the chances of having a panic attack.
For people who experience recurring and intense panic attacks, we suggest you visit a doctor and get proper diagnosis, to receive the appropriate treatment of your condition.
Here are some simple home remedies for panic attack that you might want to try.
Home remedies for panic attack
Below are 10 natural remedies that are easy yet effective in treating panic attacks.
1. Slow Breathing
Image source: Shutterstock
By practicing the right breathing technique, one can avert the occurrence of a panic attack. For this, you need to practice some breathing exercises that will ensure your body receive more oxygen than usual, which will, in turn, calm both your mind and your body.
Slow breathing also helps reduce the symptoms that are associated with panic attacks.
Begin by sitting in a position where you feel most relaxed. You need to make sure your muscles are not clenched or uncomfortable. Now breathe in slowly and deeply through your nose, keeping your mouth closed.
Now exhale slowly through the mouth. While breathing you should focus on the word “om” to calm yourself. After breathing like this for a couple of minutes, you will notice that you instantly feel calmed down and way more relaxed.
2. Chamomile
Image source: Google, copyright-free image, under Creative Commons License
The next remedy on our list is chamomile. According to a study that was published recently in the Journal of Clinical Psychopharmacology, drinking a few cups of chamomile tea a day can lower your chances of an episode of panic attack.
Chamomile works as such a great anti-anxiety remedy because it is rich in calcium as well as magnesium, two nutrients that help treat panic attacks.
To prepare a cup of chamomile tea, you will need one and a half tablespoons of chamomile flowers, dried, and a teaspoon of raw honey. Begin by adding the dried flowers in a cup of boiled water and cover the container. After letting it steep for a couple of minutes, strain the tea, add honey and drink it while warm.
You should drink this twice a day for desired results.
You can also take chamomile supplements for your panic attacks, but we suggest you visit a doctor first to know about the right dosage for you.
3. Valerian
The next natural treatment on our list is valerian. Valerian is good for anxiety and panic attacks as it soothes the senses and calms the nerves.
According to a study conducted recently by the National Phobic Society, the valerian herb can lessen the symptoms that are linked to panic attacks, and promotes sleep.
To use it as a remedy, take two teaspoons of valerian root, chopped and crushed, and soak it in water overnight. Next morning, strain the water and sip on it through the day.
You can also take valerian supplements but do consult a physician for the correct dosage.
A word of caution: Mothers who are expecting, should avoid taking the herb.
Suggested read: 10 Natural Remedies That Relieve Stress And Improve Quality Of Life
4. Ginseng
Image source: Google, copyright-free image, under Creative Commons License
Ginseng helps lower the occurrence of panic attacks because it is an adaptogen that helps people cope better, even when faced with an adverse situation.
It works by lowering your body’s reaction to triggers or stressors. Ginseng also helps soothe your nerves.
Take 6 thin slices of ginseng and bring three cups of water to boil. Simmer the fire, and add the slices into the container. After fifteen minutes, remove the container from fire, strain the tea and add a teaspoon of honey for taste.
You need to drink three cups of ginseng tea every day to deal better with your panic attacks.
You can also consult your health care provider and take ginseng supplements.
For people with hypertension, or who take medications for high blood pressure, ginseng is not a suitable option.
5. Hot Bath
The next remedy is a hot shower to relieve stress instantly, thus lowering the chances of an episode of panic attack. You can also draw yourself a soothing hot water bath that will not just fight stress, but also improve sleep.
Draw yourself a hot water bath, and in it, add few drops of lavender essential oil or rose oil. Jojoba essential oil also works great on stress. You need to soak yourself in the water for about half an hour, for best results.
You should follow this remedy once every day to prevent panic attacks.
6. Massage
Image source: Google, copyright-free image, under Creative Commons License
Visiting a spa, or getting proper massage at home, regularly, can decrease the intensity and the regularity of panic attacks. Massage helps calm the nerves and provides instant relaxation to the body and mind.
To enhance relaxation, you can use essential oils while massaging your body. Your best bets are sesame oil or olive oil. You can also use coconut oil for the purpose.
Warm the oil in the oven for a couple of minutes. Once it is pleasantly warm, apply it on your shoulder, you back, your feet, and neck area.
You should do this on a regular basis for best results.
7. Relaxation Therapies
Try some relaxation therapies to cope better with your panic attacks. The purpose of these techniques is to increase serotonin, the “feel good” hormone in your body.
Also, the techniques will help you deal with situations that are stressful or situations that are triggers. Also, the therapies will enhance your general health.
Seek the guidance of a yoga expert to reap the benefits of this age-old practice.
8. Green Tea
Image source: Pixabay, under Creative Commons License
The last remedy on our list is green tea which is good not just for the mind but also the body. The American Journal of Clinical Nutrition published a couple of years back that green tea works effectively to reduce stress and anxiety. It contains the necessary minerals that help lower the chances of experiencing an episode of panic attack.
Green tea also helps one enhance their mood and increase productivity.
To prepare the tea, boil a cup of water, and to it, add one and a half tablespoons of green tea leaves. Remove the container from fire, and cover it. After five minutes, strain the tea and drink it. You can also add honey and squeeze few drops of lemon into the tea for taste.
For the desired results, drink three cups of green tea a day.
Suggested read: 8 Easy-Peasy Ways To De-stress When Anxiety Attacks
Extra tips
Here are a few extra tips to help you reduce the occurrence of panic attacks.
- Avoid alcohol, caffeinated drinks, drinks with added sugar or even foods that are high in fat.
- Try to increase the proportion of green veggies and fruits in your daily diet.
- You need to get very strict about your sleep. Develop a proper sleep routine, and then stick to it.
- Try individual therapy for better and quicker results.
- Get enrolled into a support group if you think it is getting out of hand. A company of empathetic people always helps.
- If your panic attacks and anxiety are associated with tension, you might want to try stress management methods.
- Keep an account of your feelings. Maintain a journal for that will help you track the triggers and nip the feeling in the bud.
- Spend more time in nature to relax and rejuvenate yourself.
- You might also want to take additional supplements like B vitamins, but before you do that consult a doctor for proper dosage.
That is all we have on the home remedies for panic attack. Do you think this post was helpful? Do you have some suggestions for us? Let us know in the comment section below.
You can also subscribe to our daily newsletter for posts on health and well-being to be delivered directly to your inbox.
See you again tomorrow with a new set of remedies for a general medical condition.
Featured image source: Google, copyright-free image, under Creative Commons License
Facebook
Disqus
Google + 
