Anyone who has experienced a panic attack understands how difficult they can be to overcome. Sometimes it can feel like the lungs don’t fill up with air, or you may cry for no reason. Heightened senses, numbness, and bouts of burping are all common symptoms of panic attacks. They can be scary, especially when you don’t know how long they’ll last or how to manage them.
What Is A Panic Attack?
Panic attacks are quite complex because they are reactionary. This means that the more you think about them, the more you worry about them. Increased worry and fear can induce a panic attack. Research states that panic attacks occur when you are overly sensitive to something, for example:
- You live in fear and constantly worry about panic attacks
- When you feel something, your heart rate increases and causes discomfort
- This establishes oversensitivity to what you feel
- When you feel said thing, you think you are going to get a panic attack
- After anxiety floods the body, you have a panic attack
People who suffer from panic attacks are very in tune with their bodies. Every change or sensation is noticeable, and these changes spark anxious reactions. It is unhealthy to worry constantly, and you shouldn’t have to live in fear. Panic attacks can be remedied, but you will need to find the right tricks that work for you. Experiment with the following remedies and see which ones work best.
Use Kava Kava Root
Herbalists commonly suggest kava kava root to people who regularly experience stress or anxiety. It is a root that has natural muscle-relaxing properties. If you have tense muscles or chest tightness surrounding panic attacks, kava kava may the right herbal remedy for you. Be advised that kava kava can have an off-putting taste, so you may need to use agave or raw honey to sweeten it.
Try Slow Breathing
Anxiety and panic attacks can cause the body to breathe improperly, causing some people to hyperventilate even when they don’t have panic attacks. Slow breathing helps you train yourself to slow your breaths when a panic attack strikes. Practice by inhaling through the nose for five seconds, holding for two or three seconds, and then exhaling through pursed lips for seven seconds. This won’t get rid of panic attacks, but it makes them less severe and more manageable.
Muscle Relaxation
Breathing techniques help you control your breath, while muscle relaxation techniques help control your body’s response to a panic attack. Muscle relaxation involves focusing on one muscle at a time and trying to relax it. Start small with your fingers or hands, and then slowly work up your arms to your shoulders, chest and neck. Eventually, you’ll be able to relax all the muscles in your body, which can help you control panic attacks.
Exercise
Exercise is great for everything. When it comes getting rid of panic attacks, exercise works to reduce muscular stress and distract the mind from the thing that is causing panic. The body starts to release endorphins that stabilize mood and calm the mind, often promoting better sleep, hormone regulation, and stress reduction. Aerobic exercises (running, swimming, jogging, biking, and walking) and yoga are excellent for controlling anxiety. Both involve breath control, which is important for managing panic attacks.
Visualize Your Happy Place
It sounds cheesy, but this technique is very beneficial if you feel a panic attack coming on. Find a quiet, safe place and close your eyes. Relax and take yourself to your happy place. Some people visualize a pristine beach with palm trees, while others visualize hiking their favorite trail. Your happy place is yours and don’t let anybody tell you otherwise. Take yourself there in your mind and picture as many details as possible to focus your attention on that, as opposed to the panic attack.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
