Panic Attacks can be frightening and destabilizing. Living in a state of constant fear, worry and dread is an exhausting, overwhelming experience. Every person’s experience with Anxiety or Stress differs and can vary in severity so finding techniques that are calming, soothing and offer real relief is essential. Calming down naturally can take patience and perseverance, but can be done. This article explores various ways to soothe the soul and build resilience with natural remedies for Panic Attacks.
Reducing Panic with Natural Wisdom
Natural remedies are time-tested tools that have been used for generations, have little to no side effects, and have been attributed to ease suffering. Traditional herbs and remedies offer a powerful, healing aid during Panic Attacks.
Using essential oils like lavender, chamomile and neroli create a relaxing environment and can even lead to a deeper state of relaxation. Other essential oils that might be beneficial are ylang-ylang, geranium, sandalwood and bergamot. Use a diffuser or simply drop a few drops in an aromatherapy inhaler.
Various herbs have been used through the centuries to reduce inflammation, calm the mind and body and provide relief during Panic Attacks. These include:
- Chamomile – Famous for its calming properties.
- Lemon balm – To support the nervous system.
- Valerian – Popular sleep aid.
- Kava Kava – Used for centuries to reduce stress and anxiety.
Herbs can be taken as a tea, a tincture or an extract.
What you eat can have a strong impact on how you feel. Research has found that a diet high in sugar and caffeine can increase anxiety. Natural foods rich in anti-inflammatories that can reduce cramps and calm the nervous system should be incorporated. These include leafy green vegetables, fatty fish and legumes. Reduce processed foods and sugary snacks, increasing healthy fats like avocado, olive oil, nuts, seeds and coconut.
Exploring Serene Solutions
Several techniques such as meditation, breathing exercises, yoga, mindfulness and journaling can be used to bring the body and mind back into balance.
Meditation and Mindfulness Practices
These practices offer refuge from the physical and mental pressure of Panic Attacks, allowing thoughts to become less consuming. When feeling overwhelmed it’s easy to become disconnected, which is why these practices help to bridge the gap between the mind and body.
Yoga and Physical Activity
Physical exercise and Yoga have both been found to reduce anxiety and stress. The body naturally releases endorphins which boost mood, reduce aches and pains and can act as a natural remedy.
The process of journaling is often referred to as ‘heartwork’. It can be an incredibly freeing experience by allowing thoughts which would usually remain in your head to be transcribed onto paper. Journaling is an effective tool to explore your emotions, let go of stress and reduce the tension in your body.
Ancient Ways to Soothe Anxiety
Throughout centuries and civilizations techniques and remedies from Ancient cultures have been used to bring serenity and inner peace during moments of high Anxiety.
Pranayama is an ancient yogic practice consisting of breathwork and intentional breathing exercises. The purpose of this practice is to bring more awareness and peace to the mind and body. Sama Vritti which translates as ‘equal breath’ is a breathing technique to equalize the breath. This ancient practice helps to bring balance and calmness while Panic Attacks are occurring.
Vedic Meditation is a technique originating in India, thousands of years ago. By repeatedly chanting certain sounds and mantras, the mind is encouraged to let go, deeply relax, and move closer towards inner peace. This technique can be used to bring balance and calm during Panic Attacks when practiced regularly.
Tai Chi and Qi Gong
For many centuries Chinese cultures have practiced Tai Chi and Qi Gong. Both of these practices help to move energy through the body and bring people into a more relaxed state of being. There is a strong emphasis on breathing and visualization, which furthers helps to soothe the mind and body during periods of Anxiety and Stress.
Establishing Balanced Habits
Creating a sense of stability and control can help to stay resolute as Anxiety can cause an element of helplessness and confusion. Establishing habits and healthy routines can provide a sense of calmness and safety while Panic Attacks are experienced.
By creating a list of activities that help to connect to the body, this can help to bring more balance during bouts of Anxiety. Other activities such as reading a book, drawing, taking a walk, listening to music and crafting are beneficial for calming the mind and encouraging a sense of serenity.
Hold the Routine
Creating a routine around the day can provide structure and support the nervous system. Following an adapted routine that remains consistent can help to further reduce anxiety.
It’s easy to become overwhelmed due to Panic Attacks, so it’s vital to take time away from stimulants, whether that be phone screens, laptops or social media. Taking time away from distractions allows the mind to rest and become present and relaxed.
Cultivating a Calming Mindset
Staying flexible and open to different expriences can help the body to respond in the most appropriate way, during times of Anxiety or Fear.
The more people can stay in the here and now, the better chance of staying resilient during bouts of Panic Attacks. Focusing on the breath, noticing the environment, or even doing something as simple as laundry can help to stay present in the current moment.
Grounding techniques help to keep the mind and senses connected to the present moment. Examples include five-sense check, smelling ground coffee and making a peanut-butter sandwich. All of these practices bring the mind back to reality and focus on the present.
Know your Triggers
It’s important to have an understanding of why Panic Attacks are occurring. This can be complex as Panic Attacks can stem from a variety of experiences, feelings and past influences. Knowing what triggers Anxiety and Fear can help mitigate against future risks.
Natural remedies are powerful tools to tackle Anxiety, Stress and Panic Attacks. Every individual’s experience of Anxiety differs, so persistence and experimentation with different remedies and practices are required to find a suitable combination. Natural remedies can reduce the effects of Panic Attacks by creating balance and stability for a calm state of being.