Panic attacks can be overwhelming and frightening, often striking without warning.
These episodes are marked by sudden, intense fear and physical symptoms like a racing heart, shortness of breath, and dizziness.
While professional help is essential for managing panic disorder, there are many natural remedies for anxiety and practical tips that can help you stop a panic attack quickly and reduce its frequency over time.
In this guide, we explore natural ways to stop a panic attack, actionable tips, and long-term strategies to help you regain control.
Contents
- 1 What are the symptoms of a panic attack?
- 2 What’s the difference between panic attacks and anxiety attacks?
- 3 What are the best natural remedies for panic attacks?
- 4 Are there specific vitamins that help with panic attacks?
- 5 How can I stop a panic attack quickly?
- 6 How can I stop nighttime panic attacks?
- 7 How can I help my child or teen with panic attacks?
- 8 How can I prevent panic attacks?
- 9 When should I seek professional help for panic attacks?
- 10 Take control of your anxiety naturally
- 11 Your questions about natural anxiety relief
What are the symptoms of a panic attack?
Before diving into solutions, it’s important to understand what a panic attack feels like.
Common symptoms include:
- Rapid heartbeat
- Shortness of breath
- Dizziness or lightheadedness
- Sweating or trembling
- Chest pain or nausea
- Feelings of detachment (derealization or depersonalization)
- Fear of losing control or dying
These symptoms can be terrifying, but they are not life-threatening.
Recognizing what’s happening can help you take control and implement natural remedies for panic attacks and practical tips.
What’s the difference between panic attacks and anxiety attacks?
Many people confuse panic attacks with anxiety attacks, but they are distinct experiences:
- Panic attacks: These are sudden, intense episodes of fear that peak within minutes.
Symptoms include rapid heartbeat, chest pain, and dizziness.
Panic attacks often occur without warning and can feel overwhelming.
- Anxiety attacks: These are more gradual and are usually tied to a specific stressor, like an upcoming event or ongoing worry.
Symptoms include restlessness, irritability, and muscle tension, but they are less intense than panic attacks.
Understanding the difference can help you identify your symptoms and choose the right strategies for relief.
What are the best natural remedies for panic attacks?
Natural remedies can help soothe your nervous system and reduce the frequency and intensity of panic attacks.
Here are some of the most effective options:
1. Herbal teas for anxiety relief
Herbal teas are a simple and effective way to calm your mind and body.
Here are the best options:
Chamomile tea:
Chamomile contains apigenin, an antioxidant that binds to brain receptors associated with anxiety, promoting relaxation and reducing stress.
- Steep 1-2 teaspoons of dried chamomile flowers in hot water for 5-10 minutes.
Drink 1-3 cups daily, especially before bed.
Lavender tea:
Lavender’s soothing aroma and compounds like linalool help calm the nervous system, reducing anxiety and improving sleep quality.
- Steep 1-2 teaspoons of dried lavender buds in hot water for 5-10 minutes.
Drink 1-2 cups daily.
Lemon Balm Tea:
Lemon balm increases GABA (a calming neurotransmitter) levels in the brain, helping to reduce feelings of stress and anxiety.
- Steep 1-2 teaspoons of dried lemon balm leaves in hot water for 5-10 minutes.
Drink 1-3 cups daily.
- Steep 1-2 teaspoons of dried lemon balm leaves in hot water for 5-10 minutes.
2. Ashwagandha for stress management
Ashwagandha is a powerful adaptogenic herb that helps your body manage stress.
It reduces cortisol levels (the stress hormone) and supports the adrenal glands, helping your body adapt to stress more effectively.
- Take 300-500 mg of ashwagandha extract daily, preferably with meals.
Look for standardized extracts with at least 5% withanolides.
- Youtheory Ashwagandha 1000mg with KSM-66 - Helps Support a Healthy Stress Response,180 Capsules...
- Size: 6.3 Fl Oz (Pack of 1)
3. Magnesium supplements
Magnesium is essential for nerve function and muscle relaxation, making it a key nutrient for anxiety relief.
It regulates the nervous system and helps prevent overstimulation of stress pathways.
also promotes muscle relaxation, which can reduce physical symptoms of anxiety.
4. Essential oils for calming anxiety
Aromatherapy is a powerful tool for calming panic attacks.
Here’s how to use essential oils effectively:
Lavender oil:
Lavender’s linalool and linalyl acetate compounds interact with the brain’s limbic system, promoting relaxation and reducing anxiety.
- Add 2-3 drops of lavender oil to a diffuser or inhale directly from the bottle during a panic attack.
For topical use, dilute 1-2 drops in a carrier oil (like coconut oil) and apply to your wrists or temples.
Roman chamomile oil:
Roman chamomile has anti-inflammatory and sedative properties that help calm the nervous system.
- Diffuse 2-3 drops or dilute in a carrier oil for a calming massage.
Bergamot oil:
Bergamot’s citrusy scent stimulates the production of serotonin and dopamine, which improve mood and reduce stress.
- Diffuse 2-3 drops or add to a warm bath for relaxation.
5. Weighted blankets
Weighted blankets are a comforting tool for managing anxiety and panic attacks.
The gentle pressure provides deep pressure stimulation, which triggers the release of serotonin and melatonin.
These hormones promote relaxation and reduce anxiety.
- Choose a blanket that’s about 10% of your body weight.
Use it while sitting, reading, or sleeping to feel calm and grounded.
Are there specific vitamins that help with panic attacks?
Certain vitamins can play a key role in managing panic attacks by supporting brain function, regulating the nervous system, and reducing stress.
1. Vitamin B complex
B vitamins, especially B6, B9 (folate), and B12, are essential for nerve function and the production of neurotransmitters like serotonin and dopamine, which regulate mood.
A deficiency in these vitamins can lead to increased anxiety and stress.
- Take a B-complex supplement daily with food (aff).
Look for one that includes all eight B vitamins in balanced amounts.
You can also increase your intake through foods like leafy greens, eggs, nuts, and whole grains.
2. Vitamin D
Vitamin D supports brain health and helps regulate mood.
Low levels of vitamin D have been linked to increased anxiety and depression.
- Spend 10-15 minutes in sunlight daily or take a vitamin D3 supplement (1,000-2,000 IU per day, or as recommended by your doctor).
Foods like fatty fish, fortified dairy, and egg yolks can also boost your levels.
3. Vitamin C
Vitamin C is a powerful antioxidant that helps reduce cortisol levels (the stress hormone) and supports the adrenal glands, which play a role in managing stress.
- Take 500-1,000 mg of vitamin C daily, or increase your intake through foods like oranges, strawberries, bell peppers, and broccoli.
4. Magnesium
Magnesium helps regulate the nervous system and prevents overstimulation of stress pathways.
It also promotes muscle relaxation, which can reduce physical symptoms of anxiety.
- Take 200-400 mg of magnesium glycinate daily, preferably in the evening (aff).
Foods like spinach, almonds, and dark chocolate are also good sources.
5. Omega-3 Fatty Acids
Omega-3s, particularly EPA and DHA, support brain health and reduce inflammation, which can help lower anxiety levels.
- Take a high-quality fish oil supplement with at least 1,000 mg of combined EPA and DHA daily.
You can also eat fatty fish like salmon, mackerel, and sardines 2-3 times a week.
- Fish Oil with EPA & DHA: Ultra-pure fish oil supplement supports heart health, well-being, joint...
- Cardiovascular Support: EPA DHA omega-3 supplement supports cardiovascular health and helps maintain...
How can I stop a panic attack quickly?
When a panic attack strikes, acting quickly can help you regain control.
Here are some actionable tips to stop a panic attack naturally:
Deep breathing exercises
Deep breathing is one of the most effective ways to calm your nervous system during a panic attack.
Try this technique:
- Inhale slowly through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 6 seconds.
Repeat until you feel calmer.
Grounding techniques
Grounding techniques help you reconnect with the present moment.
Try the 5-4-3-2-1 method:
- 5 things you can see (e.g., a clock, a plant, a book)
- 4 things you can touch (e.g., your chair, your clothes, the floor)
- 3 things you can hear (e.g., birds chirping, traffic, your breath)
- 2 things you can smell (e.g., coffee, fresh air)
- 1 thing you can taste (e.g., mint gum, water)
Guided imagery
Visualize a peaceful place, like a beach or forest.
Engage all your senses: imagine the sound of waves, the smell of pine trees, and the warmth of the sun.
Positive self-talk
Replace negative thoughts with affirmations like:
- “This will pass.”
- “I am safe.”
- “I am in control.”
How can I stop nighttime panic attacks?
Nighttime panic attacks can be particularly distressing, as they often disrupt sleep and leave you feeling exhausted.
Here’s how to manage them naturally:
1. Create a relaxing bedtime routine
- Avoid screens at least an hour before bed.
- Drink a cup of calming herbal tea, like chamomile or lavender.
- Practice gentle yoga or stretching to relax your body.
2. Use a weighted blanket
The gentle pressure of a weighted blanket can promote relaxation and reduce anxiety, making it easier to fall asleep.
3. Try aromatherapy
Diffuse calming essential oils like lavender or chamomile in your bedroom.
Alternatively, apply diluted lavender oil to your wrists or temples before bed.
4. Practice mindfulness or meditation
Spend 5-10 minutes meditating or doing a body scan to calm your mind before sleep.
Focus on your breath and let go of any tension.
5. Limit stimulants
Avoid caffeine, alcohol, and heavy meals close to bedtime, as they can trigger or worsen nighttime panic attacks.
How can I help my child or teen with panic attacks?
Children and teens can also experience panic attacks, and as a parent, it’s important to know how to help.
Here are some natural remedies and strategies:
- Teach breathing techniques
Help your child practice deep breathing exercises.
For example, have them imagine blowing up a balloon slowly or trace their finger in the shape of a square while breathing in and out.
- Use calming tools
- Weighted blankets: These can provide comfort and reduce anxiety.
- Stuffed animals or fidget toys: These can serve as grounding tools during a panic attack.
- Encourage open communication
Create a safe space for your child to express their feelings.
Let them know it’s okay to talk about their fears and anxieties.
- Limit screen time
Reduce exposure to stressful or overstimulating content, especially before bed.
Encourage calming activities like reading or drawing instead.
- Model calm behavior
Children often take cues from their parents.
Stay calm during their panic attack and reassure them that everything will be okay.
How can I prevent panic attacks?
Preventing panic attacks involves identifying triggers, building resilience, and creating a lifestyle that supports mental health.
Here’s how:
1. Identify triggers
Keep a journal to track when and where your panic attacks occur.
Look for patterns, such as specific situations, foods, or stressors.
2. Practice regular self-care
- Exercise: Aim for 30 minutes of moderate activity most days of the week.
- Eat well: Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean protein.
- Sleep: Prioritize 7-9 hours of quality sleep each night.
3. Limit stimulants
Reduce caffeine and alcohol intake, as they can trigger or worsen anxiety.
4. Build a support system
Talk to friends, family, or a therapist about your struggles.
Having a strong support network can make a big difference.
5. Practice mindfulness
Incorporate mindfulness techniques like meditation, yoga, or journaling into your daily routine to reduce stress and build resilience.
When should I seek professional help for panic attacks?
While natural remedies for anxiety and practical tips can be incredibly helpful, they are not a substitute for professional care.
If your panic attacks are frequent, severe, or disrupting your daily life, consult a doctor or mental health professional.
They can provide a proper diagnosis and recommend treatments like therapy or medication.
Take control of your anxiety naturally
Panic attacks can feel overwhelming, but you have the power to manage them naturally.
By incorporating natural remedies for anxiety and practical tips into your routine, you can reduce their impact and regain control of your life.
Remember, consistency is key.
Combine these strategies with professional support when needed, and you’ll be on your way to a calmer, more peaceful life.
Share this guide with someone who might benefit from natural anxiety relief tips, and let us know in the comments what strategies work best for you!
Your questions about natural anxiety relief
Can panic attacks be caused by medical conditions?
Yes, certain medical conditions, such as thyroid disorders, heart conditions, or low blood sugar, can mimic or trigger panic attack symptoms. It’s important to consult a healthcare professional to rule out underlying medical causes.
Are panic attacks hereditary?
Research suggests that panic attacks and panic disorder can have a genetic component. If you have a family history of anxiety disorders, you may be more prone to experiencing panic attacks.
How long do panic attacks typically last?
Panic attacks usually peak within 10 minutes and subside within 20-30 minutes. However, the aftereffects, such as fatigue or lingering anxiety, can last longer.
Can panic attacks cause chest pain?
Yes, chest pain is a common symptom of panic attacks due to muscle tension or hyperventilation. However, if you experience severe or persistent chest pain, seek medical attention to rule out cardiac issues.
Can panic attacks be managed without medication?
Yes, many people manage panic attacks effectively through therapy (e.g., cognitive-behavioral therapy), lifestyle changes, and natural remedies. However, medication may be necessary for severe cases.
Can panic attacks occur without a clear trigger?
Yes, panic attacks can occur unexpectedly and without an obvious trigger. These are often referred to as "out-of-the-blue" panic attacks.