When you have a panic attack, then you are having a sudden feeling of terror and it strikes without warning. The episodes of panic attacks can happen at any time and even during sleep. Those people who have panic attacks may believe that they are going crazy, they are dying or they have a heart attack.
You should know that the terror and fear which some person is experiencing during a panic attack are not in the proportion to the true situation and it can be unrelated to what is happening around them. [1] There can be many symptoms of a panic attack, such as feeling a loss of control; breathing difficulties; chest pains; feeling sweaty or having chills; a sense of terror or impending doom or death; tingling or numbness in the hands and fingers; feeling weak, faint or dizzy; “racing” heart.
The panic attacks are generally brief. They are lasting less than ten minutes but there are some cases when some of the symptoms can persist for a longer time. Those people who have had one panic attack are having an increased risk of getting subsequent panic attacks compared to people who have never experienced a panic attack.
Panic disorder is a condition in which panic attacks are happening repeatedly and there is a worry about having more episodes. You need to talk with your doctor if you suffer from panic attacks before you start using some of the below-mentioned home remedies for this condition.
12 Panic attack home remedies
Contents
Roman chamomile essential oil
This home remedy is used to calm nerves and reduce anxiety because it has relaxation–promoting and mild sedative properties. When you inhale the roman chamomile essential oil, then it works as an emotional trigger because the fragrance travels directly to the brain and it can help to fight against the symptoms of anxiety. One study found that when chamomile oil is taken orally, then it can reduce depression and anxiety when it is compared to a placebo. [2]
You should diffuse five drops of roman chamomile oil at work or at home. You can inhale it directly from the bottle or you can apply it topically to your wrists, chest, and neck. Also, this natural cure is gentle enough for children to use it as a natural remedy for anxiety.
Magnesium
This is a mineral which our bodies need for many different reasons, such as nerve function and blood sugar control. There are some studies in which are said that magnesium can help you sleep. Many people have started taking magnesium portions at night which helped them to fall asleep. This is helping because if you have panic or anxiety, then fatigue can play a role in flare–ups. This mineral is also working as a mild laxative. Talk with your doctor about the suitability and correct dosage. [3]
Limit caffeine and alcohol
When you are drinking too much caffeine or alcohol, then it can increase the symptoms of anxiety, such as nervousness and moodiness. [4] There are some studies which are shown that abstinence from alcohol can reduce the risk of panic attacks and anxiety. You should avoid alcohol completely or limit the alcohol intake to one to three drinks per week, but you should not drink more than 2 at a time. There are some studies in which is said that for people who drink too much coffee, the caffeine in it can induce anxiety symptoms and it seems that people with social anxiety and panic disorder are very sensitive to the effects of caffeine. You should limit the intake of coffee or black tea to no more than one cup per day.
Find support
If you have panic attacks or anxiety and your effort to overcome them, then you need to talk with your family, friends, professional therapists, and community because they can help you a lot. Panic attacks can affect the quality of your life so you need to connect with people who are dealing with anxiety or you can join a local support group. You can use the home remedies together in your group and you can work
Meditation
One study found that meditation is having beneficial effects on anxiety symptoms and panic attack symptoms. It has improved the stress reactivity and coping mechanisms when it is faced with a stress challenge. Talk with some experts about meditation techniques that you can do to help you deal with panic attack symptoms. It can help to treat panic attacks, boost your productivity at home and at work, improve your sleep quality and reduce your cortisol levels.
Eat Omega – 3 fatty acids
The fish oil is good for the heart and it can protect against depression and panic attacks. It is generally recommended to take Omega – 3 fatty acids from your food whenever possible. The best sources of Omega – 3 fatty acids are oily, cold-water fishes like salmon. Also, there are other good sources of Omega – 3 fatty acids that you can consume, such as mussels, sardines, and anchovies. [5]
Yoga
We know that almost every person breaths incorrectly. When shallow breathing happens, then this is increasing the anxiety tremendously. Yoga will help you how to breathe properly. This is one of the best exercises which can help you to breathe. It is very important to breathe slow and deep. It is very important to learn how to breathe during your panic attacks. The breath is a very powerful home remedy which can help you to deal with a panic attack.
Lavender oil
This essential oil can reduce anxiety and it helps to relax the body. There are some studies in which is said that when you are using lavender oil topically or when you inhale it, then it can induce calmness and it can relieve the symptoms of anxiety, such as muscle pain, headaches, and nervousness. [6]
You should put three drops of lavender oil in your palm and you should rub it onto your temples, wrists, and neck. Also, you can diffuse lavender oil at your home or work and inhale it directly from your bottle to get immediate relief and you should add five to ten drops of warm bath water to fight against anxiety naturally.
Reduce anxiety
You should do tension-reducing activities and you should lower the amount of stress that you have in your life. Yoga and tai chi can give you benefits because they can promote relaxation and involve deep breathing techniques which can reduce stress and muscle tension. Yoga can change your brain by impacting GABA levels and suppressing neural activity.
Vitamin B complex
These vitamins can help to combat stress and to stabilize your mood. Vitamin B6 is a home remedy for anxiety because it is working to boost the mood, maintain a healthy nervous system, and balance blood sugar levels. When you have Vitamin B6 deficiency, then it can induce fatigue, muscle pains, changes in mood depression, irritability, and anxiety. [7] Also, Vitamin B12 is very important to fight depression, mood disorders, and chronic stress. Also, it can help you to improve your concentration, allow your nervous system to function properly, and improve your energy levels.
Kava root
There are some studies in which is said that kava root can be used as a natural treatment for anxiety because it is non–hypnotic and nonaddictive anxiolytic. This home remedy is used to boost sociability, ease anxiety and improve mood. It is working by stimulating the dopamine receptors and inducing euphoria.
There are some studies in which is said that the kava root can be used as first-line therapy for generalized anxiety disorders and it is shown that it can be safe for people who are undergoing treatment. You need to take kava root under the guidance of your health care provider because this natural cure can interact with some medications. You should not consume alcohol if you are using kava and you should be aware of the most common side effects, such as diarrhea, drowsiness, and headache. [8]
Ashwagandha
This is an adaptogen herb which is often used as a home remedy for anxiety because it can stabilize the response of our bodies to stress. There are some studies in which is said that when patients were taking ashwagandha therapy, then they noticed an improvement in the symptoms of anxiety. But this home remedy is not just a stress reliever. This natural cure can protect your brain from degeneration and it is working to improve the symptoms of anxiety and destroy free radicals which can cause damage to your body and brain. There are some studies which are shown that it can reduce fatigue, improve focus and fight against anxiety without causing side effects as most the anti-anxiety medications are doing. [9]
References:
[1] Foldes-Busque G, Denis I, Poitras J, et al. A prospective cohort study to refine and validate the Panic Screening Score for identifying panic attacks associated with unexplained chest pain in the emergency department. BMJ Open. 2013;3:e003877.
[2] Mao JJ, Li QS, Soeller I, et al. Long-term chamomile therapy of generalized anxiety disorder: A study protocol for a randomized, double-blind, placebo- controlled trial. Journal of Clinical Trials. 2014;4(5):188.
[3] Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress — A systematic review. Nutrients. 2017;9(5):29.
[4] Baeta-Corral R, Johansson B, Giménez-Llort L. Long-term treatment with low-dose caffeine worsens BPSD-like profile in 3xTg-AD mice model of Alzheimer’s disease and affects mice with normal aging. Frontiers in Pharmacology. 2018;9.
[5] Su K-P, Tseng P-T, Lin P-Y, et al. Association of use of Omega-3 polyunsaturated fatty acids with changes in severity of anxiety symptoms: A systematic review and meta-analysis. JAMA Network Open. 2018;1(5):e182327.
[6] Malcolm BJ, Tallian K. Essential oil of lavender in anxiety disorders: Ready for prime time? The Mental Health Clinician. 2017;7(4):147-155.
[7] Mikawa Y, Mizobuchi S, Egi M, Morita K. Low serum concentrations of vitamin B6 and iron are related to panic attack and hyperventilation attack. Acta Medica Okayama. 2013;67(2):99-104.
[8] Ooi SL, Henderson P, Pak SC. Kava for generalized anxiety disorder: A review of current evidence. Journal of Alternative and Complementary Medicine. 2018;24(8):770-780.
[9] Pratte MA, Nanavati KB, Young V, Morley CP. An alternative treatment for anxiety: A systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). Journal of Alternative and Complementary Medicine. 2014;20(12):901-908.
