how to stop panic attacks naturally

How to Stop Panic Attacks Naturally

Whenever I have anxiety therapy sessions with my clients the very first thing I ask them is if they have panic attacks. Why? Well the two problems can go hand in hand. If you have anxiety it does not automatically mean you will get panic attacks but it is more likely. Panic disorder is it’s very own sub section of anxiety and can create some incredibly intense feelings of fear. Learning how to stop panic attacks naturally is a hugely important in anxiety therapy and can make a world of difference to our clients well-being.

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Coping with panic Attacks

Our anxiety therapy has one particular aim and that is to halt those panic attacks completely if we can. Even better if we can stop the anxiety as well. But of course, not everyone has the luxury of being able to attend therapy sessions weekly to resolve a problem. So the suggestions we are going to talk about in the post will discuss everything from paid therapy to cheaper alternatives you can try at home. Even teaching yourself to cope with a panic attack will be an improvement so don’t discount some of the techniques and products until you try them.

If you want to try our online course to stop anxiety and panic attacks then this can be purchased in our online store. Through a series of videos and exercises, you will be taught to understand more about anxiety and what you can do to prevent the negative feelings.

Natural Solutions for Anxiety and Panic Attacks

So let’s dive in and look at some of the things that you can do to help yourself. I should point out that all of these methods are designed to teach you how to stop panic attacks naturally. The assumption is that you may have already visited your doctor’s office and tried medication or you have decided to try and combat the problem without taking pills.

Breathing Techniques to Reduce Panic

If you suffer from panic attacks then you may experience a feeling of not being able to breathe or catch your breath. Many people worry that this is because they are not getting enough oxygen but in many cases, it is because they are over breathing and not getting enough carbon dioxide. So one of the first solutions to help your breathing is this exercise.

First, exhale all the air that is in your lungs. Then start to breathe in through your nose for 4 seconds. Once you have done this hold your breath for 7 seconds and exhale through your mouth for 8 seconds. Keep on repeating the pattern until you feel calmer.

Want even more breathing techniques? Relief from Anxiety and Panic by changing how you breathe is a book available on Amazon that can show you how to alter your breathing to feel calmer and more relaxed.

Avoiding Avoidance

When people have panic attacks they naturally start to associate the place where they had the panic attack as being problematic. So if one of my clients felt the panic attack on junction 5 of the m25 their assumption is that the next time they drive near the junction the panic will happen again. To avoid their feelings of panic they start to drive another route or stop driving altogether.

Feelings of panic or anxiety are created because a part of our brain wants us to avoid a situation, person or place which it perceives as dangerous. Yet in most cases, it is making us run away from something that is not dangerous or upsetting. If you keep on doing it that part of your mind begins to spread the fear into other areas. Before you know it the fear is stopping you going anywhere. This means that in whatever way you can continue to push on through doing the same things as that will actually lessen your fear not increase it.

Grounding Techniques for Panic Disorder

If you want to learn how to stop panic attacks naturally then grounding techniques can go a long way in helping. Grounding techniques simply mean methods to keep you in the here and now rather than spiralling into panic and worry. The basic techniques are:

  • 5 things you can see
  • 4 things you can touch
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

When you feel the panic starting to increase start putting into place your grounding technique for panic attacks. Start looking around you and note five things that you can see in front of you. Now find 4 things you can touch with different textures. This could be a chair, then the carpet, the fabric of your clothes and the feel of a ceramic mug as an example.

Then try and find 3 things you can hear around you and note what they are. Two things you can smell and one you can taste. Mystic Moments Anxiety Essential Oil Blend is perfect to use as something you can smell as it is designed to reduce issues caused by anxiety.

Self Hypnosis for Panic Attacks Guided Meditation

Self-hypnosis for panic attacks is a great way of helping change subconscious behaviours. In many cases our clients don’t have a panic attack because they think of one but because their subconscious thinks something is a threat. Your conscious brain doesn’t get involved instead you start to shake, feel dizzy and find it difficult to breathe and it seems to have come out of nowhere.

A guided mediation for panic attack download can help to deliver messages to the subconscious mind telling it to calm down. As hypnosis is deeply relaxing anyway it also reduces background levels of stress and anxiety. For many people or hypnosis download is all they need to stop a panic attack in its tracks.

Acknowledge the Attack

When you feel an attack coming on don’t try and fight against it otherwise you are likely to increase the feelings of fear. Instead, make a conscious effort to recognise that you understand what is happening to you. Note that the feelings may not be nice but they will only be temporary and eventually they will fade away.

Accepting that a panic attack is happening and running with it will actually make the attack less frightening and may decrease the length of the attack. With practice, it is possible to note the feelings of the attack and halt them in their tracks with acceptance.

Relaxation for Panic Attacks

Panic attacks do not come out of nowhere (even though many of our clients think they do). Part of the problem may be linked with your mind being worried about a certain situation, for example, feeling trapped but also stress can play a big part.

Many people lead stressful lives so much so that they sometimes don’t notice it creeping up on them. They try to juggle family, friends, activities and work and sometimes it is all too much. Running around 24/7 is not good for your health. We all need a little downtime. A great way to achieve that is taking time out to relax every day.

When you are experiencing panic attacks stress reduction is particularly important. The more stressed you are the more likely it is that you will have more panic attacks. We recommend that all our clients practice our anxiety and stress reduction guided meditation daily so that stress can be managed. At the same time take a long hard look at your lifestyle and try and find alternative ways of running your life making sure downtime is built-in every day.

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We also suggest to our clients that they start to track their anxiety triggers using our printable worksheets. These help you to identify where your anxiety may be coming from and assist you in creating positive changes to the way that you react to those triggers. You can purchase our printables in our online store.
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Best Panic Attack Books 2020

Knowledge is power or so they say. When you understand what makes you tick and what may be causing your panic attack you change the way you think. Changing your thinking can moderate or even halt attacks in their tracks. Learn how to stop panic attacks through reading and knowledge. There are some fantastic books on the market at the moment that can help you to make a difference in how you feel.

I particularly love Anxiety: Panicking about Panic:  by Joshua Fletcher which is a self-help book to normalise feelings of anxiety. Alternatively, you could try Dare: The New Way to End Anxiety and Stop Panic Attacks by Barry McDonagh. Remember understanding anxiety and panic can make a significant difference.

Panic Attack Treatment Online

Finally, last but not least start our sessions for panic attack treatment online. Getting help from a therapist who understands panic and anxiety can make a significant difference in the way that you feel. We don’t just work with our clients to give them coping mechanisms or teach them breathing techniques instead we take matters to a whole new level.

Your brain is giving you feelings of panic for a reason. We work with you to understand why it started doing this and then help you to rationalise what is happening and retrain your brain to do something more useful instead.

If you want to learn how to stop panic attacks naturally then our online sessions can make a huge difference. Our program typically runs for around four sessions and you can see us online via Skype, Facetime or even Facebook video messenger. Just fill out the form below to request a consultation and we will get back to you.

You may also want to read:

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Stop Anxiety by Rewiring your Mind

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Martina McKeough