Based on various researches, almost all of us in this world has the tendency of experiencing a panic attack, at least once in our life. Those who are behaving more anxious than the normal, they are more prone to experiencing a panic attack. As a matter of fact, about 3% of the general population are anxious people who may develop PAD or Panic Disorder Attack. This particular condition is when the panic attacks are becoming more and more problematic and it hinders a particular person from having a normal life.
There is no doubt that panic attacks are some kind of serious matters that needs serious attention. This article will help you learn more about the condition. Not just that, it will also include a list of natural remedies for panic attacks. So sit back, relax, and read on to this article. You will surely learn a lot form this!
What is a Panic Attack?
A panic attack is the sudden onset of an intense discomfort or fear, which reaches a peak in just a minute. This includes at least about four hours of palpitations, sweating, shaking, nausea, and many more symptoms. However, some people experience what is known as the limited-symptom panic attacks that are the same as the full-blown panic attack, yet has fewer than four symptoms.
Furthermore, panic attacks may take place unpredictably during a calm state or in an restless state. Even though panic attacks are somewhat defining characteristic of panic disorder, it isn’t uncommon for someone to experience panic attacks in a context of some other psychological conditions.
Panic attacks are so unpleasant and may be so frightening. Accordingly, people who experience a repeated panic attack may often become so worried on having a next attack. Thus causing them to make changes to their own lifestyle so they may avoid having any panic attacks.
Characteristics of Panic Attacks
Panic and anxiety attack are the same thing. For those people who have experienced a panic attack may have felt:
- An overwhelming fear
- Burning skin
- Chest pain or pressure
- Emotional Distress
- Feeling crazy or losing control
- Feels like they’re in grave danger
- In a dream-like state
- Inability to calm oneself
- Numbness and tingling sensation
- Passing out
- Pounding or racing heart
- The need to escape
- Tight stomach
- Turns Pale
- Weak knees
Those people who have already experienced any of the aforementioned characteristics of panic attacks may have already experienced a panic attack. Everybody has diverse ways on experiencing an anxiety attack. However, even though it has a strong effect on the physical, emotional and psychological being, understanding what triggers the panic attack to happen may help you control and relieve yourself from your attacks.
Top 10 Natural Remedies for Panic Attack
For you to be able to relieve and tame panic attacks, here are 10 natural remedies for panic attack that you may follow. You don’t need to visit a doctor or need any medication here.
1. Learn More about Panic Attacks
Try learning more about what really causes a panic attack, like how the body responds, what are the stages of the stress response and how stress really affects the body. Understanding the anatomy of the panic attack may help you become unafraid of panic attacks and to stop them from occuring.
Having a suficient knowledge of anxiety attacks is a certain and effective way to end your struggles with it
2. Distract Yourself
When you’re having a panic attack, try distracting yourself by doing anything like, touching your phone, feeling the rugged shape of a key, type on the keyboard, or grab a hold of a ball and then squeeze it. Our brain can’t focus on two things at the same time so your mind will shift from thinking about things that cause anxious feelings to how soft the ball feels that you are squeezing in your hand.
There are a lot more ways to distract yourself, don’t just stick with one. You may call a friend, play a game, clean or fix something that will surely distract you. But try to distract your senses more since it is more distracting. The more you are distracted, the faster your panic attack ends.
3. Always Relax
Try to relax more frequently so that your body can release the build-up of stress. The more relaxed you are, the more your body expels the stress hormones because stress is associated with anxiety and that causes a Panic Attack.
Relaxing your body can turn off your stress response since your body cannot be both relaxed and warmed up at the same time.
4. Control Your Breathing
Breathing slowly from your diaphragm helps you prevent and control your panic attack to rise. Controlling your breathing is like a natural tranquilizer that helps counter your stress response. So just breathe in and breathe out slowly.
Slow breathing can help your body to relax and calm down which is another way to end an uprising Panic attack.
5. Keep Calm
Calming yourself will make your body use all the remaining stress hormone and then expels it thus ends the stress response and then shuts off the mechanism that causes the rise of a panic attack.
The more you calm yourself down the more you’ll feel better since a high degree of stress response may last for thirty minutes or more and for a lower stress response to last for ten minutes or less nut all will end as soon as your body recovers from an active stress response.
6. All Panic Attacks End
Remember that panic attacks will always end so don’t make yourself more nervous and think that it will end as soon as possible as long as you do some or all of the things that are written above. No one experience an unending panic attack.
Having a Panic Attack and thinking that it will end soon will help you to keep calm and make your body shut off the stress response until the attack fades.
7. Check Your Stress level
Always check if your stress level is still in the healthy range to prevent an involuntary panic attack from happening. Also, you will have more control over your body’s reactions when your stress level is low.
An elevated stress level can cause your body to move carelessly and more cautiously than normal which can affect the control that you have over your physical, emotional, and psychological capacities.
8. Use Essential Oils
Try using an essential oil diffuser at home to have a more relaxing and a more therapeutic aroma that’ll spread around your home. Diffusers are more effective for healing and relaxation, and this helps anxious people to relax and be calmer.
It may also help the body to relax and calm the nerves, thus making the stress level go down and prevent some other cause of panic attack.
9. Panic Attack is Not Out of Control
All the strategies above may be beneficial in controlling a panic attack at any given time. It may take a bit of a courage and practice to control it fully, everyone who learns how to control panic attacks and become more adept at it can always eliminate it.
Moreover, even if you feel like you are in danger of a panic attack, it will not cause an actual cause of danger. A panic attack is just a common response, which makes you believe that you‘re in danger.
10. Face Your Fear
Fear may cause yourself to have a panic attack as fear has the capacity to rapidly raise one’s anxiety level thus making the person have a panic attack. Consequently, to prevent panic attack from intensifying abruptly you must learn how to face your fear.
Conquering your own fears doesn’t just lessen the causes of panic attack to upsurge yet also helps in living generally with the risk and ambiguity in life.
If you want to learn more about the symptoms of panic or anxiety attacks you may learn more by clicking this link http://www.anxietycentre.com/anxiety-symptoms.shtml