You want to treat panic attacks naturally and defeat anxiety disorders without medication? Super! Then you've come to the right place! Being afraid can protect us in threatening situations. But when it becomes a constant companion, it can also be a threat itself, turning into regular panic attacks, social phobias, or obsessive-compulsive disorder. As you read this article, I'm sure there's that one thing you're particularly afraid of. Maybe the fear involves your partner or best friend. I'm assuming that you long to conquer this anxiety disorder.
In this article I would like to give you 10 extremely effective tips and exercises to treat, control and overcome anxiety disorders and panic attacks naturally. Without any medication - but simply with our knowledge of human psychology.
Here is in advance a short Overview about the 10 tips and exercises:
- Apply Director's Cut technique
- Do breathing exercises
- Answer target questions
- Use environmental stimuli
- Adopt an open body posture
- Redirect thoughts
- Allow fear and do not suppress it
- Sugar free diet
- Use soothing home remedies
- Relax muscles
Notice: I am not a doctor and do not make any medical or health promises. Consult with severe anxiety or depression be sure to consult your family doctor or psychotherapist. This article is based only on personal experience and reports on how other people have been able to treat and conquer their panic attacks naturally.
What are panic attacks?
Anyone suffering from a panic attack suddenly experiences a short phase of extreme anxiety, which is accompanied by physical and/or emotional symptoms, such as shortness of breath, sweating, pain, tremors, nausea, palpitations, or numbness. This recurrent anxiety disorders can, for example, be a consequence of special life events, increased stress or existing mental illnesses. Panic attacks often occur in situations where people fear they will not be able to get out quickly enough. They also occur more frequently in places where one assumes that one will have to wait too long for a doctor.
This ultimately creates an extreme Fear of suffering from such an anxiety attack again in the future. It is, so to speak, a fear of fear.
Examples of anxiety disorders: Claustrophobia (fear of space), arachnophobia (fear of spiders), hypochondria (fear of disease), or avian phobia (e.g., fear of pigeons).
Panic Attack - What to do? 10 tips to control your anxiety without medication
Medications may combat pain and other symptoms and provide short-term relief. But the anxiety - and thus the original problem - remains. Under certain circumstances, there may even be undesirable side effects that increase the pressure. So it must also be possible without medication!
Here I would like to give you now natural tips and exercises on your way, which can be used both as Immediate help but also long-term remedy for anxiety disorders work. I firmly believe that they will help you control and target panic attacks.
1. apply director's cut technique
A very successful because effective method to naturally fight panic attacks first! Effective - because it does not suppress your reaction in certain situations, but changes it permanently! It's called "Directors Cut" and refers to the fact that you figuratively Film director are, in which you play the leading role and your Arch enemy your fear is. It works as follows:
- Imagine and define fear: Where does your fear come from, what does it look like? What color is it? What are its other characteristics? Describe it in as much detail as you can and preferably give it a name too. (e.g. hairy, big spider with four eyes called Aragog).
- Control anxiety symptom: When was the last time you had a panic attack? Immerse yourself in the situation in order to frighten yourself and to focus on the fear image. As soon as you feel the fear, let go of the image and take a breath.
- Manipulate fear image: Imagine that you are fighting your nemesis. As the director, you can now change the fear character so that you (in the main role) win. (e.g. harmless, pink, smiling spider named Thomas, with two shining eyes).
- Transform fear: Get into your fear situation again and change the image to the harmless variant from step 3 until the fear disappears. Practice this process several times and learn to recall it more and more quickly in order to get rid of feelings of fear in everyday situations as quickly as possible.
This is how you learn to control fear instead of being controlled by it.
Recommendation: To identify the anxiety and facilitate therapy, many sufferers keep a so-called Anxiety Diary. It is ultimately for self-help. Here you can order it directly* and try it out.
2. do breathing exercises
A panic attack is imminent and you want to stop it immediately? Then breathing exercises - preferably with your partner - are key. Holding your breath or rapid, shallow breathing usually makes the moment worse. That's why it's recommended, Breathe as deeply as possible and the air then slowly let go again, to control the panic attack naturally.
Try to realize the feeling of anxiety, then to pay attention to its place of origin and to Exhale pressure concentrated at the corresponding point.
3. answer target-oriented questions
If you want to treat and defeat your panic attacks naturally, ask yourself the following questions: What is happening right now? Where am I right now? And am I safe here right now? The answers to these questions usually help immensely to take a breath and nip the "fear of the future" and the impending panic attack in the bud.
4. perceive environmental stimuli in a targeted manner
Look around you, name three things you see and three things you hear. Then move three parts of your body - for example, toes, hands and neck. Concentrating on them will help you distract yourself from your anxiety. This makes this exercise a useful immediate measure for panic attacks.
Basically, it is also advisable to design your familiar environment in such a way that it gives you the Sense of security are there. These include, above all, basic needs such as a stable partnership, a supportive circle of friends and secure working and living conditions.
5. adopt an open body posture
By crouching down, you are suggesting to your body that the anxiety is justified and that the heart and lungs need to be protected at that moment. If you want to conquer your anxiety disorder without medication, you should better stand up straight and take an open stance. In this way, show your body that there is no danger and that you are in control of the situation.
6. redirect thoughts
If someone tells you "don't think of a blue elephant" - what do you think of? Probably a blue elephant. What I'm trying to say is that if you say to yourself "don't think about your fear right now," then you are thinking about your fear. If you have a panic attack coming on, you should not think about your fear. Attention rather on beautiful things. For example, think about where you want to go on your next vacation or what you would like to do today.
Going for a jog or playing squash are also incredibly good and draining distraction options that give you time for emotional pauses and help you control panic attacks naturally in acute situations.
Tip: Perhaps also Plogging something for you! You go jogging and pick up trash at the same time. Sounds crazy? What's crazy about doing something for your own health and the environment at the same time? 🙂
7. allow fear and do not suppress it
Immediate help is good, long-term control and overcoming the fear is better. For the latter to work, it is essential not to suppress your fear, but to allow it. Because the more you resist your fear, the more difficult the panic attacks become. And the more often you realize that nothing happens to you during these moments of fear, the weaker they become. Until they are finally overcome completely.
8. target nutrition
If you want to treat panic attacks naturally, you should also pay attention to your diet. A study has shown that a high sugar consumption additionally intensify panic attacks can.₁ Therefore, it is advised rather to eat protein foods and drink a glass of water to control anxiety disorders. Also avoid the consumption of caffeine, nicotine and psychoactive drugs.
Tip: In my 30 Days Sugar Free Challenge I really learned how much sugar is added to many foods. Feel free to use my learnings from the post to put this tip against panic attacks into action.
9. rely on home remedies
Certain plants produce an incredibly calming, relaxing effect. For example, use the following plants and substances to prevent panic attacks or to wind down after a recurring anxiety disorder:
- Orange blossom
- St. John's wort
- CBD oil
You can enjoy the effect of the plants, for example, as a tablet, tincture, tea or scented candle.
10. relax muscles
If you want to treat your panic attacks naturally, muscle relaxation will certainly help you. Immediately before or during a panic attack, many people tense up. But this tensing of hands, buttocks, face and neck muscles only intensifies the moment. Instead, you'd better focus specifically on the tense parts of the body and consciously try to relax them.
Defeat panic attack made easy!
I hope that with this post I can help you control your panic attacks and overcome your anxiety without medication. Finally, I would like to warmly recommend to you the Book "Get rid of panic attacks and other anxiety disorders". by Klaus Bernhardt. If you like, you can download it order directly here.*
But also be sure to talk to your doctor. Not only because he can give you decisive medical advice in your individual situation - but also because the feeling of being in safe, professional hands is incredibly reassuring.
Do you have any questions, suggestions, or your own experiences with anxiety disorders that you'd like to share? Then feel free to write me a comment below this article.
₁ Maria F. Masana, Stefanos Tyrovolas, Demosthenes B. Panagiotakos (2019): Dietary Patterns and Their Association with Anxiety Symptoms among Older Adults: The ATTICA Study, available at https://t1p.de/nk2z. [23.02.2021].