Do you or a loved one struggle with panic attacks? In order to truly manage panic attacks, we must work towards lowering our anxiety. Panic attacks can be sudden and very overwhelming. Many people who experience panic attacks are unaware of what causes them so they fear of when another panic attack may occur.
Around 13% of people experience at least one panic attack in their life (De Jonge, et al., 2016). Even though it can be difficult to know when a panic attack will occur, it is important to know the signs and symptoms to help prevent them. Are you aware of what causes your anxiety? Many of us are afraid to manage our panic attacks in fear they will happen again but the only way to reduce or stop them is to address them head on.
Symptoms of panic attacks:
- Racing heart rate
- Feelings of anxiety
- Fear
- Trouble catching your breath
- Constant worry
- Feeling lightheaded
- & More
Natural ways to manage panic attacks:
- Practice deep breathing
Panic attacks typically cause rapid and shallow breathing. Because of this is it important to focus on how you are breathing and take slow and deep breaths. Try not to be consumed with the breathing, as this may make the panic attack worse. Think happy thoughts when taking slow breaths.
- Use essential oils
Some essential oils can greatly help lower anxiety. When experiencing a panic attack try smelling a favored essential oil that calms you while breathing. Some people prefer lavender essential oil to lower anxiety.
- Walk around or focus on an object/happy thought
When we focus on something other than the attack or the thought surrounding it, we can lower our anxiety and symptoms. Walking helps us focus more on movement, which can help us reduce our symptoms. Walking also releases endorphins that can help us relax in the moment.
- Learn and identify what is triggering the panic attacks
Certain memories, smells, noises, etc. can trigger our panic attacks. If we learn what our triggers are, we can also learn to manage these triggers. It is important to safely manage these triggers instead of creating an avoidance to them.
Anxiety is a leading cause of panic attacks, so it is important to focus on ways to lower your anxiety.
Ways to lower anxiety:
Therapy is a great tool for lowering anxiety and understanding to manage panic attacks. CBT or cognitive behavioral therapy is a helpful therapy to address and manage anxiety.
- Get enough exercise
Exercise helps us create endorphins that lower anxiety and boost our mood.
Being more mindful of our anxiety and panic attacks can be done by going outside more, practicing yoga, and also meditation.
- Make sure you are getting proper vitamins and nutrition
Vitamins can fluctuate our mood and increase anxiety when we do not get enough. This is also true for getting proper nutrition, what we eat affects how we feel.
Panic attacks are hard and complicated. It is important to deal with them head on and not ignore their signs and symptoms. There are many causes to panic attacks, but anxiety is the leading cause. It is important to address your anxiety and how you manage it to identify and lower your symptoms. If you have experienced a panic attack, then it may not be your last.
Be mindful of how you are feeling when a panic attack occurs and what was happening leading up to it. If you have experienced an increased heart rate, sweaty palms, a hard time breathing, and a large amount of anxiety, then you most likely have experienced a panic attack.
Use deep breathing exercises daily to help better manage when a panic attack does occur. Essential oils can also help reduce anxiety and calm the mind and body. Learn to identify your triggers and create a happy place to focus on when overwhelmed.
