Table of Contents
What are Panic Attacks?
A panic attack is described as the sudden surge of intense fear, apprehension as well as overwhelming anxiety[1][2][3].
Most people see it as some kind of feeling of being threaten, despite there might be no actual threat.
Panic attacks can happen instantaneously without warning. They usually prolong for couples of minute or so but rarely make it to an hour. Somehow, recurring attacks might make the person avoid the places or situations at which the panic attacks occur, even though, there is hardly an actual connection between those locations and events with the attacks.
Symptoms:
Besides fear and anxiety, there are also some physical signs such as short breath, rapid heartbeat with hyperventilation, trembling and sweating, discomforts and somehow chest pain, flashes of cold or hot, choking feeling at throat and nausea, tingling sensation with numbness.
In some cases, people even tell their feeling as they are going to die while feeling unreal or somehow detached from the surroundings. Normally, people will experience fatigue as well as worn out after panic attacks subside.
What cause Panic Attacks?
It is difficult to identify the precise cause of panic attacks. It might come from genetic component and excessive stress which also can trigger those attacks. Other factors which can contribute can be traumatic events, childhood abuse, pregnancy and death of loved ones.
In case you having panic attacks which frequently recur, you need to seek the hekp from doctor immediately. If you neglect them, they will affect negatively both your physical as well as mental health.
Here are the top 15 most effective home remedies for panic attacks which you can easily apply on your own in order to get rid of panic attacks as well as stabilizing your mental health and balance your physical health.
1. Slow Breathing
The first and most recommended tip from home remedies for panic attacks is slow breathing. It helps bump more oxygen into your body, thus calming your body and mind as well as easing many other symptoms of panic attacks[4].
How to use:
- Take a seat in a position that can help you relax your muscles.
- Inhale deeply through the nose.
- Then exhale slowly through the mouth.
- In the meantime, focus your mind on “calming thought”.
- Perform again until your body and mind are calmed down and relaxed.
2. Chamomile
The richness of magnesium and calcium from chamomile which can help relieve the severe symptoms is what makes this herb perfect for the list of home remedies for panic attacks[5][6].
How to use:
- Take 2 teaspoons of dried chamomile into some hot water and steep for about 10 minutes. After straining, put in some honey and consume. Perform twice per day.
- Another way is taking chamomile supplementary pills (400 – 1600 milligrams) after consulting the doctor.
Chamomile is an incredibly excellent herb which can cure many conditions and problems related to nervous system and brain such as anxiety and ADHD. You can find out more about the benefits of chamomile at: How To Handle Anxiety and Home Remedies for ADHD.
3. Valerian
The second herb on the list of home remedies for panic attacks is an exotic herb named valerian. It can help you calm your nerves as well as stimulate sleeps; therefore, it is extremely effective at relieving symptoms of panic attacks[7].
How to use:
- Take 2 teaspoons of valerian root and chop them up. Have them soaked in cold water for at least 8 hours. After straining, consume the liquid.
- Another way is taking valerian supplementary pills from 400 – 900 milligrams prior to bedtime after consulting the doctor.
Note: Avoid taking regularly over 4 weeks. If you are nursing mothers or expectant, do not use this tip.
4. Ginseng
Opposite to valerian, ginseng is very popular as an adaptogen. Therefore, it is no doubt that ginseng must be presented in the list of home remedies for panic attacks. Furthermore, people who take ginseng tend to have better adaptation to adverse conditions due to the ability of ginseng in decrease the intensity in response of the body against stressful factors[8][9].
How to use:
- Take 5 – 8 thin slices of ginseng and simmer in water for about 15 minutes with low heat. After straining, put in some honey and consume coolly for 3 times per day.
- Also you can take ginseng supplementary pills after consulting the doctor.
Note: In case you are having medication for high blood pressure, avoid using this tip.
Panic attacks might come from the imbalance of hormone in your body and ginseng can make the effective cure for this condition. For more information on the applications of ginseng, please read: How to Balance Hormone Levels Naturally.
5. Hot Bath
There are many simple and easy tips from the list of home remedies for panic attacks but they are extremely beneficial in curing those discomforts coming from panic attacks. Hot bath is one of them. It will enable your body to relax, reduce stress and stimulate sleep.
How to use:
- Take couples of oil drop from any of those essential oils like rose, chamomile or lavender.
- Put in together some carrier oil like jojoba.
- Soak yourself for at least 15 minutes.
- Perform anytime you are having stress or even panic attacks.
6. Massage
Together with hot bath, massage can make a perfect combination in the list of home remedies for panic attacks. Get massage daily can decrease the frequency and intensity of panic attacks significantly through calming your nerves and relaxing your mind[10].
During the massage, take some essential oil such as coconut, olive or sesame to improve the effect.
How to use:
- Take some oil and warm it up.
- Take the warmed-up oil to massage your back, neck, shoulders and feet.
- Perform daily if needed.
7. Relaxation Therapies
This is techniques which are more complex than slow breathing as they are often referred as meditation and yoga that they usually include breathing techniques. Relaxation therapies can stimulate serotonin hormone in the body which can significantly improve your mood. It will help you face stressful events strongly and avoid panic attacks efficiently. Moreover, practice those techniques can even strengthen your health. That is why relaxation therapies is recommended in the list of home remedies for panic attacks.
In order to see the benefits, you need to perform regularly and correctly. Therefore, you need to get training from yoga expert for proper and accurate techniques and postures.
8. Green Tea
Besides the famous chamomile, green tea is also an excellent tip that you should consider applying from the list of home remedies for panic attacks in case chamomile is not available. Its minerals and vitamins are brilliantly beneficial for easing stress, elevate mood and improve concentration[11].
How to use:
- Take 2 teaspoons of green tea leaves into some hot water and steep for about 5 minutes.
- After straining, add in some honey and lemon juice.
- Consume 2 to 3 times per day.
9. Passion Flower
It is the herb which is recommended to be included in the list of home remedies for panic attacks by many herbalists. Flavonoids such as benzoflavone and chrysin can help boost up gamma aminobutyric acid (GABA) for the brain in order to fight against anxiety and stress[12].
This herb can be used in many forms from tincture, capsule to tea. However, you should consult professional herbalist for proper dosage.
Note: Do not excessively take this herb as it might disrupt motor and mental functions of your brain. Also if you are pregnant or breastfeeding, do not use this tip.
10. Exercise Daily
Most of the tips from the list of home remedies for panic attacks refer to exercises and relaxation techniques. The reason is because it is truly excellent and effective in preventing the symptoms of panic attacks.
Exercises can help you lower hormones causing stress as well as stimulate positive hormones. Furthermore, exercises can make you consume the energy which might be spent for panic attacks.
Exercise regularly with activities such as aerobic for at least 30 minutes per day can significantly put down stress. Fast walking is also equally beneficial.
11. Almond
If there is any nut that can be considered the “brain food”, it should be none other than almond. That’s why almond cannot be left out of the home remedies for panic attacks. Almond is often recommended to be taken during early morning. The vital nutrients such as potassium, magnesium and calcium which are rich in almond can nourish your brain and your body, promote brain’s functions and strengthen your nervous system[13].
12. Orange Juice
Vitamin C is essential in combating panic attacks and orange is always known as the most abundant source. Therefore, it is certain that orange should be in the list of home remedies for panic attacks. Vitamin C can help normalize blood pressure, calm the neurons, and thus help you avoid panic attacks.
13. Salmon
It would such a shame to forget about seafood especially salmon from the list of home remedies for panic attacks. The omega-3 fatty acids are the unsaturated fats which can not only help you stabilize blood pressure but also encourage blood circulation toward brain.
Panic attacks can be triggered by asymmetric flow of cerebral blood to different areas of brain in order to keep watch on symptoms of vigilance and panic from people with health disorders.
Salmon can provide glucose, oxygen as well as other nutrients for the brain cells in order to promote brain’s functions.
14. Bean
Vitamin B1, thiamine as well as proteins are what beans can bring for you in order to optimize the function of nervous system especially the brain, thus help you avoid panic attacks. Apart from that, vitamin B1 from beans is essential for the treatment of panic attacks as a neurotransmitter which is needed for the transmission of nerve cell that will affect the ability of memory, attention and learning[14]. It can even take impact on mood and decrease the chance as well as severity of panic attacks.
Sufficient level of vitamin B1 can produce myelin sheath which acts as a cover to protect nerve cells from damage. It is recommended for people with panic attacks to take 1 to 1 ½ milligrams of vitamin B1 per day. Also this requirement can be supplied through food consumption like beans.
15. Avocado
The last on the list of home remedies for panic attacks is avocado. With various nutrients as well as minerals like potassium and even omega-3 fatty acids, this fruit is perfect for your brain in fighting against such damage as panic attacks. Moreover, antioxidants from avocado can destroy free radicals which can have negative impact on nerve cells in case their amount is accumulated over limit.
You can read more about Health Benefits of Avocado.
Extra Tips:
- Avoid consumption of alcohol, sugar, caffeine and high-fat foods.
- Consume more vegetables and fresh fruits.
- Follow a discipline routine to have better sleep.
- Participate in some kind of supportive group. Avoid handling the problem alone.
- Apply methods of stress management in case your panic attacks are triggered due to excessive tension.
- Occasionally take break from daily activities. Enjoy short-weekend breaks.
- Consider having pet as a company and keep yourself active.
- Keep track of stress factors which trigger panic attacks through a journal in order to better manage your emotion in dealing with them.
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