Manage Panic Attacks with Nature’s Calm Hacks

Panic attacks, a sudden surge of overwhelming fear and anxiety, can be overwhelming, but natural remedies and lifestyle changes can help reduce the frequency and intensity of them. Here we help you identify root causes and implement natural approaches to empower you on your journey towards finding peace and tranquility amidst the storm of panic attacks.



Manage Panic Attacks with Nature’s Calm Hacks

What is a Panic Attack?

A panic attack is an abrupt onset of intense fear or discomfort that peaks within minutes. During a panic attack, you can experience a range of distressing symptoms, such as rapid heart rate, shortness of breath, chest pain, dizziness, sweating, and a sense of impending doom. The feeling of losing control can be overwhelming and debilitating.

The Underlying Causes are Individual and can be:

Biological Factors: Panic attacks can be triggered by an overactive fight-or-flight response in the brain. Genetics and certain brain chemistry imbalances can contribute to susceptibility.

Stress and Anxiety: Chronic stress and anxiety can act as precursors to panic attacks. High levels of stress may sensitise the body, making it more susceptible to panic triggers.

Trauma and PTSD: Past traumatic experiences, especially those associated with intense fear or anxiety, can pave the way for future panic attacks.

Phobias and Specific Triggers: Phobias, such as a fear of closed spaces or public speaking or social anxiety, can serve as triggers for panic attacks in susceptible individuals.

Nature’s Calm Hacks - Remedies and Techniques:

Outdoor Time and Sunlight Exposure: Spending time in nature and getting adequate sunlight can boost your mood and reduce anxiety levels. Natural surroundings have a soothing effect on the mind.

Exercise and Yoga: Engage in regular physical activity like jogging, swimming or a team sport, or yoga to release built-up tension and stress. Exercise increases the production of endorphins, the body’s natural mood lifters, which can aid in anxiety reduction.

Progressive Muscle Relaxation (PMR): PMR involves tensing and relaxing different muscle groups in the body to release physical tension and promote relaxation. Regular practice can alleviate anxiety.

Deep Breathing and Mindfulness Meditation: Practicing deep breathing exercises and mindfulness meditation can help calm the mind and body during a panic attack. Focusing on your breath and creating a sense of inner peace can interrupt the panic cycle.

Guided Imagery and Visualisation: Visualisation techniques, where you imagine yourself in a peaceful and calming environment, can help ease panic symptoms and shift your focus away from anxious thoughts.

Journaling: Write down your thoughts and feelings in a journal to release emotional stress and gain clarity. Reflect on positive aspects of your life and set achievable goals.

Aromatherapy: Certain essential oils, like lavender, chamomile, and bergamot, are known for their calming properties. Use a diffuser or inhale these oils directly to help soothe anxiety and promote relaxation.

 Herbal Teas: Herbal teas such as chamomile, valerian root, or passionflower are natural relaxants that can help reduce anxiety and promote a sense of calm. Incorporate them into your daily routine for a soothing effect.

Healthy Diet: Maintain a balanced natural diet rich in whole grains, fruits, vegetables, and lean proteins. Avoid excessive caffeine, sugar, and processed foods, as they can exacerbate anxiety and trigger panic attacks.

Hydration: Stay adequately hydrated by drinking plenty of filtered water throughout the day. Dehydration can exacerbate feelings of anxiety and stress.

Harnessing the power of Nature

Natural remedies and techniques can significantly contribute to managing panic attacks. Incorporate these strategies into your daily routine, listen to your body, and remember that you are unique – finding what works best for you is key.

By integrating these natural approaches, you can cultivate a sense of peace and resilience to help you navigate through the challenges of panic attacks.

If you feel you need further help, then we can guide you with coping strategies and stress management.

Our Patients do the Talking

“Not only do I physically feel a million times better but I feel like the Optimal Sound Therapy Treatment has completely rewritten all my fear patterns and for the first time in years, I don’t feel worried about the future.”

Ms. CV – Severe Anxiety

How Optimal Health Can Help

We recommend an Optimal Sound Therapy Assessment

We are one of very few UK Clinics to offer Optimal Sound Therapy which is easy to access online or in-clinic. Swiftly reach harmony and emotional balance, through listening daily to bespoke Sound Files, accessed via a web page.



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