Managing Panic Attacks


A panic attack is the sudden surge of overwhelming anxiety, apprehension and intense fear. It is often described as a feeling of fear in response to a perceived threat.


Panic attacks occur suddenly, without warning. They may last only a few minutes and rarely persist for more than an hour. Repetitive seizures can lead a person to avoid situations or places related to them. However, there is rarely a correlation between the activity or the place of the crises.

At the same time as anxiety and fear, panic attacks may be accompanied by physical symptoms, such as chest pain, shortness of breath, tachycardia, sweating, tremors, hot flushes or Nausea, dizziness and sensations of tingling, or a feeling of knot in the throat.

Some people describe it as feeling that they are about to die or an impression of unreality where they feel detached from their environment. One can feel tired and emptied after a panic attack.

We do not know the exact cause of panic attacks. Nevertheless, there could be a genetic component and factors, such as excessive stress, that would trigger seizures. Additional risk factors include a history of abuse during childhood, experience of a traumatic event, pregnancy or the death of a loved one.

In the case of recurrent panic attacks, proper diagnosis and treatment are imperative. If left untreated, panic attacks can have significant emotional and physical consequences.

Besides this, there are simple techniques that can help manage these panic attacks.

1. Breathe slowly

You can stop a panic attack before it even starts using appropriate breathing techniques. When oxygen enters your body, it has a soothing effect on your mind and body. A slow, deep breath can calm many symptoms of the panic attack. In addition, practicing breathing exercises daily can prevent panic attacks.

Sit in a relaxing position and try to relax your muscles.
Inhale deeply through the nose.
Gently exhale through your mouth.
At the same time, visualize the word "calm".
Repeat the exercise until you feel soothed.

2. Chamomile

A study published in the Journal of Clinical Psychopharmacology showed that chamomile could reduce the symptoms of a generalized anxiety disorder of mild to moderate. It is indeed rich in calcium and magnesium, two important nutrients that calm panic attacks.

Add two small spoons of dried chamomile flowers in a cup of hot water. Cover and let infuse for 10 minutes. Drain and add honey.
Drink two cups of camomile a day to promote relaxation and prevent panic attacks. You can also take chamomile supplements (400 to 1,600 mg). Consult your doctor for proper dosage.

3. Valerian

Valerian is a popular natural treatment against panic attacks because it helps to calm the nerves. A study conducted by the American National Society of Phobias showed that valerian reduces the symptoms of panic attacks.

Soak two small spoons of chopped valerian root in a glass of cold water for 8 to 10 hours. Drain and drink water throughout the day.
You can also take valerian extract from 400 to 900 grams a few hours before bedtime. Consult a physician for proper dosage.
Note: Do not take valerian regularly for more than 4 weeks. Pregnant and nursing women should avoid this herb.

4. Ginseng

As an adaptogen, ginseng can be used to cure panic attacks. It was found that people who took ginseng were better faced with adversity because it reduces the intensity of the body's response to stressors. In addition, it has a relaxing effect on the nerves.


Cook on low heat 5 to 8 ginseng rings in the equivalent of three cups of water for 15 minutes. Drain and add a little honey. Drink one to three cups a day.
Note: Avoid taking ginseng if you are undergoing treatment for blood pressure.

5. A hot bath

A warm bath or shower can provide calm in panic attacks. Hot water has a relaxing effect on the body and promotes better sleep.

In a bathtub filled with hot water, add a few drops of essential oil of your choice, such as lavender, chamomile or rose.

Add a little jojoba oil.
Soak in this bath for 15 to 20 minutes.
Repeat this every time you are stressed or you have a panic attack.

6. One massage

Doing a massage to yourself can reduce the intensity and frequency of your panic attacks.

For this massage, use the essential oil of a plant that promotes relaxation: sesame oil, olive oil or coconut oil for example.

Gently heat the oil of your choice.

Pour oil on your shoulders, your neck, your back and the underside of your feet.
Massage your body every day or as needed.

7. Relaxation Therapies

Relaxation therapies such as yoga and meditation can help you manage panic attacks. They raise the level of "wellness hormones" like serotonin in your body. As a result, they help your body manage stressful events, preventing panic attacks. In addition, these therapies are beneficial to your overall health.

To take advantage of the benefits of yoga and meditation, you need to do it regularly and correctly. Ask a yoga expert to learn the correct postures and techniques.

8. Green Tea

Green tea is good for your body and mind because it contains many vitamins and minerals needed to treat panic attacks.

According to a study published in 2009 in the American Journal of Clinical Nutrition, green tea also reduces stress. It stimulates good mood and improves concentration.

Pour two teaspoons of green tea leaves into a cup of hot water.
Cover and let infuse 5 minutes.

Drain, then add lemon juice and honey.

Drink this tea two or three times a day.

9. Passionflower

Many herbalists believe that passionflower is effective in treating panic attacks. This herb contains flavonoids such as chrysin and benzoflavone, which increase the amount of γ-aminobutyric acids in the brain, thereby decreasing anxiety and stress.

Note: You should not take this herb in excess as it can disrupt your mental and motor functions. It is not recommended for pregnant or lactating women.

10. Daily Exercise

Many studies have shown that practicing a regular sport is an excellent treatment against panic attacks. People who exercise every day have fewer panic attacks than those who do not.


Exercise reduces stress hormone and increases hormone levels of well-being. Exercising regularly, 30 minutes a day, reduces stress. Just walking (as fast as you can) every day can help.

Additional Tips

Sleep better by adopting regular sleep schedules.
Therapy can help.

Use stress management methods if your panic attacks are related to excessive tension.
Make more breaks from your daily routine. Go on weekends or holidays with family or friends.
Keeping a diary will help you manage your emotions and spot the stressors that trigger your panic attacks, so that you can manage them.

Get out and enjoy nature. Take a walk in a little park to help you feel better.
When you feel a panic attack happen, drink a glass of cold water to relax.


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