Treat panic attacks naturally - 10 things to beat anxiety disorders without medication.

Do you want to treat panic attacks naturally and overcome anxiety disorders without medication? Great! Then you've come to the right place! Fear can protect us in threatening situations. But if it becomes a constant companion, it can also be a threat in itself and lead to regular panic attacks, social phobias or obsessive-compulsive disorder. As you are reading this article, there is probably one thing in particular that you are afraid of. Perhaps the fear also affects your partner or your best friend. I assume that you long to conquer this anxiety disorder.

In this article, I would therefore like to give you 10 extremely effective tips and exercises to treat, control and overcome anxiety disorders and panic attacks naturally. Completely without medication - but simply with our knowledge of human psychology.

Here is in advance a short Overview about the 10 tips and exercises:

1. Apply Director's Cut technique
2. Do breathing exercises
3. Answering targeted questions
4. Use environmental stimuli
5. Adopt an open posture
6. Redirect thoughts
7. Allowing fear and not suppressing it
8. A sugar-free diet
9. Use soothing home remedies
10. Relax muscles

Notice: I am not a doctor and do not make any medical or health promises. Consult with severe anxiety or depression your family doctor or psychotherapist. This article is based solely on personal experience and reports on how other people have been able to treat and overcome their panic attacks naturally.

What are panic attacks?

Anyone suffering from a panic attack suddenly experiences a short phase of extreme anxietywhich is accompanied by physical and/or emotional symptoms such as shortness of breath, sweating, pain, trembling, nausea, palpitations or numbness. These recurrent anxiety disorders can, for example, be the result of particular life events, increased stress or existing mental illness. Panic attacks often occur in situations where there is a fear of not being able to get out quickly enough. They also occur more frequently in places where people assume they will have to wait too long to see 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

Medication may combat pain and other symptoms and provide short-term relief. But the anxiety - and therefore the original problem - remains. Under certain circumstances, there may even be unwanted side effects that increase the pressure. So it has to work without medication!

I would therefore like to give you some natural tips and exercises to help you on your way. Immediate help but also a long-term remedy for anxiety disorders work. I am firmly convinced that they will help you to control and specifically combat panic attacks.

1. apply director's cut technique

A very successful because effective method for naturally combating panic attacks first! Effective - because it doesn't suppress your reaction in certain situations, but changes it permanently! It is called "Directors Cut" and refers to the fact that, figuratively speaking Film director are, in which you play the leading role and your Arch enemy your fear is. It works as follows:

1. 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 possible and ideally give it a name. (e.g. hairy, large spider with four eyes called Aragog)
2. Control anxiety symptom: When was the last time you had a panic attack? Immerse yourself in the situation to scare yourself and concentrate on the image of fear. As soon as you feel the fear, let go of the image and take a deep breath.
3. Manipulate fear image: Imagine that you are fighting your arch enemy. As the director, you can now change the fear character so that you win (in the leading role). (e.g. harmless, pink, smiling spider called Thomas, with two shining eyes)
4. Transform fear: Get into your anxiety situation again and change the image to the harmless version from step 3 until the anxiety disappears. Practice this process several times and learn to recall it faster and faster in order to get rid of feelings of anxiety in everyday situations as quickly as possible.

This is how you learn to control fear instead of being controlled by it.

Recommendation: In order 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

Are you about to have a panic attack and want to stop it immediately? Then breathing exercises - preferably together with your partner - are the 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 againto control the panic attack naturally.

Try to realize the feeling of anxiety, then pay attention to where it originated and Exhale pressure concentrated at the corresponding point. 

3. answer target-oriented questions

If you want to treat and overcome 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 - your toes, hands and neck, for example. Concentrating on these will help you to distract yourself from your anxiety. This makes this exercise a useful immediate measure for panic attacks.

In principle, it is also advisable to design your familiar environment in such a way that it allows you to Feeling of security there are. Above all, these include basic needs such as a stable partnership, a supportive circle of friends and secure working and living conditions.

5. adopt an open posture

By crouching down, you suggest to your body that your anxiety is justified and that your heart and lungs need to be protected at this moment. If you want to overcome your anxiety disorder without medication, you should rather stand up straight and take an open stance. Show your body that there is no danger and that you are in control of the situation.

6. redirect thoughts

When 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: if you tell yourself "don't think about your anxiety right now", then you're also thinking about your anxiety. If you are about to have a panic attack, you should Focus your attention 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 run or playing squash are also incredibly good and energizing distractions that give you time for emotional pauses and help you to control panic attacks naturally in acute situations.

Tip: Perhaps also Plogging something for you! You go jogging and collect garbage 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 not suppress it

Immediate help is good, long-term control and overcoming anxiety is better. For the latter to work, it is essential not to suppress your fear, but to allow it to happen. Because the more you fight your fear, the more difficult the panic attacks become. And The more often you realize that nothing is happening to you during these moments of fear, the weaker they become. Until they are finally overcome completely.

8. target-oriented 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 can further increase panic attacks ₁ It is therefore advisable to eat protein-rich foods and drink a glass of water to control anxiety disorders. The consumption of caffeine, nicotine and psychoactive drugs should also be avoided.

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 have an incredibly calming, relaxing effect. For example, use the following plants and substances to prevent panic attacks or to calm down after a recurrence of an anxiety disorder:

• Valerian
• Lavender
• Melissa
• Orange blossom
• St. John's wort
• CBD oil

You can enjoy the effects of the plants as a tablet, tincture, tea or scented candle, for example.

10. relax muscles

If you want to treat your panic attacks naturally, muscle relaxation will certainly help you. Many people tense up immediately before or during a panic attack. However, this tension in the hands, buttocks, face and neck muscles only intensifies the moment. Instead, you should better concentrate specifically on the tense parts of the body and consciously try to relax them.

Defeat panic attack made easy!

I hope that with this article I can help you to control your panic attacks and overcome your anxiety without medication. In addition to this, I would also like to warmly recommend the Book "Getting rid of panic attacks and other anxiety disorders" by Klaus Bernhardt. If you like, you can download it order directly here.*

But also make sure you talk to your doctor. Not only because they can give you crucial 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 would like to share? Then please write a comment below this article.

Stay healthy,

PS.: In the Blog about natural health you will find many more useful hacks for your health. For example, you can also learn how to easily prevent a possible Fighting smartphone addiction can!

References:
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].