Anxiety is a very common condition nowadays. This has mainly been influenced by the pace of life we have made since we are forced to be aware of everything and less care of ourselves. Panic attacks are one of the main consequences of anxiety. During panic attacks, one may feel fear causing symptoms such as shortness of breath, tachycardia, tremor, dizziness among others. Studies indicate that childhood aromas evoke calmness of the nervous system, makes up a good start for the natural treatment of panic attacks.
There are a few remedies that have been traditionally used for anxiety, because although the worries and stress of modern life have increased the number of cases, men and women of all ages have suffered anxiety for many years. We have therefore identified some of the natural remedies for panic attacks that everyone can use at their own pace and comfort level.
Learning to control your breathing is one of the panic attack remedies that can be very useful in your day to day goings on in your life. Train yourself to slow down your breathing every time you feel you are going to have a panic attack. Breathe in 5 seconds and hold for 2 to 3 seconds, and breathe out in at least 7 seconds. Although this will not prevent panic attacks, it will make them less severe. Retraining is another breathing method that can be practiced even when you don’t have a panic attack.
When people are hungry, it is almost universal that they get irritable and anxious. Basically, when you are anxious and are heading towards a panic attack, this means that your levels of blood sugar are dropping. Having a quick sustaining snack such as a piece of chocolate or a handful of walnuts with a glass of water or along with a hot cup of tea is a good way to raise the sugar levels. Along with snacks, many people suffering from anxiety disorders skip breakfast.
Eggs are recommended for breakfast as they contain choline which has been shown to decrease anxiety when choline levels are increased. This is a useful little tip you should keep in mind when you are starting to feel a bit anxious.
A cup of chamomile tea especially in the morning can help you calm down during those jittery moments as it has long been considered a proven natural remedy for anxiety. Some of the compounds found in chamomile (Matricaria recutita) have shown to bind to the same brain receptors like Valium which is a tranquilizer. Along with dried chamomile flowers, you can also take it as a supplement, mostly those that have been standardized to about 1.2% apigenin (the active ingredient).
Yes, Passionflower and in spite of its name, this herb will not help you in love since it has been approved for nervous restlessness… as a sedative. Although it’s often used for insomnia, studies have also found that it has the potential to reduce symptoms of anxiety just as prescription drugs. You can mix it with some lemon juice or a little lavender to alleviate anxiety and panic attack. Pour two tablespoons of passionflower and valerian root in a cup of water that is boiling. Cover and let cool. Take a cup of this tea before bed for a calming effect.
Omega 3 fatty acids Remedy
Foods rich in Omega 3 such as fish have very beneficial effects on our health. Two of the acids in Omega 3 however, EPA (eicosapentaenoic) and DHA (docosahexaenoi) have been successfully used in the treatment of long-term anxiety. Omega 3 capsules can be found many health food stores. The recommended dosage is 2 grams of DHA and EPA combined and this has shown to have an effect even more than placebo. One can also benefit from including fish rich in Omega-3 such as the Albacore tuna, anchovies, sardines and wild caught salmon in the diet.
Celery and Onion Remedy
These are two vegetables that are always in our kitchens. Cooking celery can help reduce the causative stress hormones since it is rich in phthalides. Onions on the other hand contain compounds known as phenolic which have shown to be highly effective in the treatment of anxiety according to studies. Do I need to tell you how to eat them? There is also variety of recipes on celery and onion diets that you can try.
Try This Juice Recipe
- Spinach leaves
- Couple of stems of celery
- Lettuce leaves
- Beetroot + tops –
- grapes or carrot
- An optional dash of Tobasco
Vary the amount of each ingredient to suit your taste. Wash trim and process through a juicer. Check out this site for more juice recipes for stress
Notes: The ingredients in the above juice recipe are good for their ability to help calm the nervous system… Celery (high in magnesium) and beetroot (magnesium and calcium). Lettuce contains lactucarium which is a natural sedative to help the nervous system and Tobasco is a happy sauce with cayenne or chilli which help release endorphins.
Worrying about health and illness is one of the main causes of anxiety and this can simply melt away when you are mobile and fit. Exercise is not only good for the brain but also a powerful antidote to anxiety and depression, both long-term and short-term. If you exercise regularly, you will be healthier and also increase your self-esteem.
There are a lot of relaxation exercises that can be done at home to act on reducing excess muscular and mental energy, improve stress hormone regulation, and release endorphins to calm your body and mind; it all works to improve breathing and also promoting better sleep.
Desensitization is often done in presence of a therapist and can also be done by on an individual basis if you are committed to the method. This process makes triggers of your panic attack less frightening, usually by experiencing them over and over again until the body no longer finds them a trigger to anxiety.
If dizziness and shortness of breath are let’s say your most common triggers for your panic attack, you could desensitize yourself to these by using some variation of the following. For dizziness for example, spin around in a chair until you calm down. Try hyperventilating on purpose for shortness of breath. These variations need to go along with some type of relaxation exercises to ensure that won’t experience intense anxiety as you attempt them.
Mindfulness Meditation Remedy
This is supposedly one of the easiest natural remedies for panic attack if done the right way. Originally, Mindfulness meditation was a Buddhist practiced that has now grown to be a mainstream therapy. This therapy is effective in treating anxiety which largely causes panic attacks and has been used by various clinical psychologists on their anxiety patients.
Basically, practicing the act of Mindful awareness gives one the experience of the true essence of every moment as it happens, in contrast to what is expected. To use this remedy, start by concentrating to the present moment with curiosity, intentionally and also with the effort to attend non-judgmentally. This makes the remedy not only suited to the home but it can be practised everywhere else with ease.
On a Final Note
In addition to the home remedies for panic attack and quelling the feelings of anxiety that can pervade your life to a paralysing extent, you can surround yourself with sound that are specifically made to sooth and relax. You will find these relaxation ambience DVD’s here to add calming and comforting sounds as you work on your mindfulness meditation technique. On a last note check out our site Anxiety Counsel here for more information and suggestions to help you deal with anxiety and panic.
NOTE: The home remedies for panic attack above can be very useful natural ways to help control your feelings of anxiety and panic. However as with all things concerned with health you need to be mindful of whether or not this is for you, and we always recommend that you consult with your doctor before acting upon any suggestion or use any sedatives natural or not, especially if you are on other prescription drugs.