Panic attacks are sudden onset of nervousness, anxiety, and fear. They generally last for 5-20 minutes, but may also prolong if the sufferer is triggered with something which s/he cannot escape easily. There are various reasons behind panic disorder or sudden anxiety such as chain smoking, drinking heavy amount of alcohol and sudden stopping its consumption, too much intake of tea or coffee, using illegal drugs (cocaine, heroin or marijuana), undergoing high levels of stress and pressure for a long period of time, certain medicines (like sleeping pills, anti-depressants), excessive nervousness, etc. Dizziness, breathlessness, nervous breakdown, fear of unknown, queasiness, rapid heartbeats, pain in chest, heavy perspiration, headache, hot flashes, stiffness in the throat, shivering, etc., are common symptoms of panic attack. So, how to get rid of panic attacks? Here are some home remedies to help you oversome this problem.
Home Remedies for Panic Attacks
1. Exercise and Meditation
Exercise is the most powerful antidote to fight off anxiety and sudden panic disorders. Exercise keeps the person healthy in long-term and is also good for the brain.
- It is a well-known fact that deep breathing helps curtail nervousness and anxiety. A classic yoga technique of 4-7-8 acts as a natural treatment for panic attack. Exhale completely through your mouth. On the count of four, breathe from your nose. On the count of seven, hold the breath, and on the count of eight, exhale breath slowly through your mouth. While carrying on this exercise, focus on the breath.
2. Eat Something
Some diabetic patients get panic attack, when their level of blood sugar drops down. At this time, it is necessary for them to eat something quickly. A bar of dark chocolate or handful of walnuts along with water or hot cup of tea can do miracles in minutes.
3. Omega-3 Fatty Acids
Fish oils are necessary for keeping the heart healthy, as it helps fight depression and anxiety. Cold water fish like salmon are great source of fatty acids. Other good options are sardines, mussels, and anchovies.
Though fennel is not directly associated with curing panic attacks, it alleviates some reasons (asthma, coughing, and indigestion) that results in anxiety. It acts as antispasmodic, diuretic, and analgesic. You can either munch fennel seeds or drink fennel tea to treat the problem.
5. Sauna or Steam Bath
Sensation of warmth reduces the muscle tension, alters neural circuits, and controls mood. Spa and steam bath actually relaxes the body and calms down the mind.
6. Take a Forest Walk
A walk amidst nature, woody smell, and greenery relaxes the mind and body. A 20-30 minute walk in the forest balances and maintains the hormonal level of body; thus, reduces tension and stress.
7. Cognitive Behavioral Therapy
This therapy is one of the best treatments for panic attacks, agoraphobia, and panic disorders. The focus is given on the behavior and thinking pattern of the patient.
Herbal Remedies for Panic Attacks
Here are some herbal remedies for managing panic attacks and anxiety. But, before using any of the remedies, consult your doctor and ensure that you are not allergic to it.
Catnip is an excellent herbal remedy for anxiety and panic attacks. It treats a number of symptoms of panic disorders like cramps, irritation, nervousness, tension and insomnia. It also improves the appetite.
9. Passion Flower
Passion flower is a sedative which results in sleepiness and drowsiness. Often used in case of insomnia; passion flower relieves a person from anxiety.
Note – It should not be consumed if other sedative herbs like hops, kava, and lemon balm are already being used. It should not be taken with tranquilizers.
The aroma of lavender oil calms down your mind and relieves sudden panic attack.
The roots of Kava are considered as effective natural panic attack reliever. It treats stress, anxiety, insomnia and other symptoms of anxiety; and also curbs the negative thoughts of the mind.
Note: Before consuming Kava, consult a physician especially if you take alcohol.
Chamomile tea calms down the mind and body, thereby cures panic attacks. So, whenever you feel stressed, dig yourself in a cup of chamomile tea. Steep chamomile flowers in a cup of hot water for a few minutes. Strain and drink it.
13. Green Tea
Green tea has proven to be the best treatment for panic attacks. L-Theanine in this herbal tea has sedative effect that induces restful sleep. Polyphenols in green tea also contribute in reducing the stress levels.
Hops herbs are generally sedative in nature. The sedative compounds in hops are present in the form of oil, which are also available in the forms of tinctures and extracts. It is often used with Valerian to promote sleepiness in the patients.
Note – Do not take this herb if you are already undergoing a medical treatment. Consult your doctor before taking hops or its supplements.
Valerian is also a sedative herb and is given to people suffering from insomnia. Sleeplessness caused due to anxiety and mental strain can be cured by valerian. Since it smells nasty, it is given with lemon balm, hops, or chamomile in the form of tinctures and capsules.
16. Lemon Balm
Since ages lemon balm has been used for reducing nervousness and anxiety. It is also combined with other herbs such as chamomile, hops, and valerian. You can take it in the form of tincture, capsule, or tea.
Note – Too much intake of lemon balm increases anxiety in a person; hence, it is advisable to take a proper dose after consulting physician.
This herb manages anxiety, tension, and stress during pregnancy. It stimulates blood circulation without increasing the pulse rate.
Note – This herb should not be taken during the first 2 trimesters of pregnancy.
18. St. John’s Wort
St. John’s Wort is not specifically used for the treatment of panic attacks; however, it effectively cures depression and boosts up your mood.
19. Scutellaria (Skullcap)
The sedative properties of the herb treat depression, rapid heartbeat, restlessness, and insomnia.
Note – Pregnant women should not use this herb.
- Do physical activities regular.
- Indulge yourself into your favorite hobbies and activities.
- Eat a balanced diet.
- Stay optimistic.
- Avoid intake of too much sugar and caffeine.
- Refrain from catastrophizing or catastrophic thinking.
- Avoid smoking, drugs and illegal medication.
- Don’t skip breakfast.