Panic attacks are also called anxiety attacks. It causes physical fear. People having a panic attack may experience dizziness, a fast heart rate, tremors, shortness of breath, and muscle tension. Do you know that managing panic attacks without medication is very possible? Well, let’s see.
Panic attacks are said to occur suddenly, unexpectedly, and in some cases recur. But a panic attack does not mean that you are facing an external threat. Panic attacks last a few minutes or up to half an hour. However, the emotional and physical effects of a panic attack can last for hours. These episodes can become longer and more frequent if left untreated.
Signs and symptoms of a panic attack
Although few people know about panic attacks or how to deal with them, the condition is quite common in humans. Everyone experiences one or more panic attacks at some point in their lives. Signs or symptoms of this condition include:
- increased susceptibility to danger,
- irrational thinking and anxiety,
- Terrible sense of danger (fear)
- Fear of losing control,
- feeling crazy
- Tremors and tingling in hands and arms.
- heavy sweating,
- Shaking and trembling.
- heat waves,
- tightness or pressure in the chest,
- difficult breathing,
- muscle tension,
- dry mouth
Managing Panic Attacks without Medication
It is often easier to deal with anxiety before it turns into a panic attack. Accepting what’s going on around you without thinking about how you want to change is an important first step in preventing anxiety and panic.
Don’t be ignorant
Increasing your knowledge about anxiety disorders can help reduce your suffering and is a way to support yourself. Learning more about anxiety, panic attacks, and it’s symptoms can help you reassure yourself that “all is well.” Most people experience the “fight or flight” response that the body creates to deal with a potential threat. Realize that this is a normal response to danger, but it can be triggered in non-threatening situations and can contribute to panic attacks.
One of the most effective methods of overcoming panic attacks is deep breathing. The feeling of not being able to breathe is unreal. You breathe enough to live; you won’t die. Tell yourself that and remind yourself that you feel good. Feel each breath that comes and make sure you are breathing correctly.
Keep your thoughts positive
Thoughts are very important. Negative thoughts can make panic attack symptoms worse, while positive thoughts can make you feel better. Unfortunately, most patients with unexpected panic attacks have negative thoughts such as “Am I having a panic attack?” or “I’m scared, I’m dying, I’m going crazy. These thoughts will continue and lead you into a cycle of increasing fear. On the other hand, thinking about some happy or interesting things that happened in your life or some satisfying achievements that you have achieved will help you to become better and more positive. As a tip on managing panic attacks without medication or naturally, you should start with positive new thoughts.
Get a good sleep
Sleep plays an important role in restoring energy and healing physical and emotional problems. This is because sleep gives you time to relax. The stress on the brain caused by lack of sleep can increase the risk of panic attacks. Therefore, it is recommended to sleep at least 8 hours a day to manage panic attacks. Unfortunately, one type of panic attack is a nocturnal panic attack, which occurs at night and wakes you up for no apparent reason. Recent studies have found that 50-70% of people with panic disorder experience this problem at least once a night. The cause of night-time panic attacks is still unknown.
Exercise is a great remedy for panic attacks. Research shows that people who exercise daily are less likely to experience panic attacks. This is because exercise increases your body’s levels of “feel good” hormones and helps you relax by reducing stress hormones in your body.
Yoga practice involves deep breathing, movement, meditation, and relaxation. It is the union of your body, soul, and spirit. Therefore, yoga will help restore energy, improve personal balance, and increase muscle flexibility. With many studies and research showing the effectiveness of yoga in reducing stress, it is no surprise that yoga can be an effective way to deal with panic, fear, and anxiety.
Meditation is also an effective way to deal with panic attacks. According to the latest research, meditation can help improve mood by reducing amygdala activation and changing brain connections. Therefore, you should establish a regular meditation routine to help you fight anxiety and overcome fear.
Another natural way to deal with panic attacks is massage. A daily relaxing massage is believed to help reduce the severity and frequency of panic attacks. A massage will calm your nerves and relax your mind. Use essential oils such as lavender and tea tree oil to promote relaxation during massage therapy. First, the oil must be heated. Then massage the oil into your neck, shoulders, back and feet. For maximum benefit, massage therapy is recommended to be used daily.
Chamomile is rich in magnesium and calcium. It also has strong sedative properties. Chamomile tea can help reduce the symptoms of a panic attack and make you feel calm and relaxed. Chamomile tea is easy to find in tea bags and can also be made from dried chamomile flowers. Another option is to use chamomile supplements, which are readily available online and in stores.
See a therapist
One of the ways to treat anxiety disorders is through therapy. A therapist will help you examine the thoughts and behaviours that lead to panic attacks and those that support or prolong the attacks. Together you can work to reduce and eliminate attacks. Cognitive-behavioural therapy (CBT) is often the method of choice because it teaches you to notice and respond to your thoughts and behaviours.
Support groups are available
If you feel alone and your experience or anxiety disorder is something you can’t share with your loved ones, a support group can be helpful. You can meet people who also have anxiety disorders without feeling isolated or alone. Support groups can provide information, mental health advice, and advice on how to manage anxiety disorders. Fortunately, You don’t have to attend meetings to receive support. Telephone or email support are available from some support groups, as well as a buddy system to pair individuals with each other for mutual support.
There are other ways to deal with panic attacks. Sometimes they never seem to go away, and, in some cases, you may have to prepare to deal with them for the rest of your life. But knowing that they are manageable and that you are strong enough to get out of there will help you live without fear.
If all else fails, contact a psychologist who is ready to help you find alternative solutions. Live freely and remember that you have the power to conquer these moments. Feel free to share any ideas and techniques you use in the comments below so we can all benefit!