How to Avoid Panic Attacks--Naturally
Suddenly you experience a racing or pounding heartbeat, or a feeling that you can't catch your breath. You've got flushes or chills, tingling in the hands, feet or arms, jumpiness, or an irrational fear that you're dying or going crazy - and the feeling comes on without warning and without reason. What's going on? You're probably experiencing a panic attack - and you're not the only one. According to the National Institutes of Mental Health, over four million Americans suffer from panic attacks.
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Here's the good news: Even though panic attacks can be terrifying, they're not dangerous and there are natural ways to lessen their frequency and to manage them:
Be kind to yourself. People who experience panic tend to be hyper critical of their own behavior. During difficult circumstances, remind yourself that you are doing the best you can.
Lower stress and anxiety by making meditation and exercise part of your daily routine.
Avoid stimulants like nicotine and caffeine. Caffeine can also be found in chocolate and sodas, not just coffee.
Try the herb valerian. It's usually taken an hour before bedtime. Be patient because it takes a few weeks to kick in. The herb is available in most health food stores and pharmacies and comes in capsules, tea and liquid extracts. Caution: Speak with your health care provider before choosing this treatment.
Opt for aromatherapy. Essential oils derived from plants are effective in treating panic attacks. You can simply take a bath with the oils or try giving yourself a massage. Commonly used are cypress, bergamot, jasmine, geranium, lavender, rose, and sandalwood.
Practice diaphragmatic breathing and relaxation skills. Lie on your back, with one hand on your chest and one hand on your belly. Observe the movement of your two hands as you breathe regularly. Now try to focus your breathing in your belly so that hand moves while the one on your chest stays virtually still. Allow your breathing to be calm and rhythmic rather than hurried or forced. As you breathe in this manner, allow relaxation to flow into your muscles throughout your body. Once you have developed some skill with this method of breathing, try it in other positions, such as sitting or walking.
Speak with a therapist. Professionals trained in treating panic attacks can offer additional techniques.
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