A panic attack refers to the sudden intense feelings of anxiety. Fear and apprehension, often for no clear reason and without any warning occurs [1].
It can strike anywhere and anytime, even when you’re asleep. It can last from five to 20 minutes [2, 3, 4].
You can cure panic attacks using some home remedies. We’ll be discussing about these natural cures and much more as we progress.
Symptoms Of Panic Attacks
The most common signs and symptoms of panic attack include:
- Difficulty in breathing,
- hyperventilation,
- Rapid heart rate,
- Chest pain,
- Nausea,
- Stomach ache,
- Shaking or trembling,
- Feeling of choking and so on [4].
Experts have not yet established what the exact cause of panic attack. But, some believe that it has a genetic predisposition, meaning it can run in the family [4].
Severe stress is another common trigger. Try using these home remedies for panic attack to calm yourself down during an episode.
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13 Best Home Remedies to Cure Panic Attacks Naturally
1. Valerian Root
Those who are familiar with valerian as a home remedy know that it’s most used for treating insomnia.
For many years, this herb is in use as a sedative and hypnotic. It helps insomniacs get their much-needed rest. [5]
Emerging research also show that it’s an effective anxiolytic agent that help tone down stress levels [5, 6, 7, 8, 9].
It works almost as well as diazepam in treating various types of anxiety disorders. A study conducted by Brazilian scientists proved it. No side effects was reported either [9].
How to use valerian root for panic attack:
To prepare this remedy: 2 teaspoons of valerian root and 1 cup of cold water. Chop valerian root into smaller pieces. Put the smaller pieces in a bowl. Pour water over the chopped valerian.
Soak valerian in water for 10 to 12 hours. Strain the root and drink in the morning.
2. Chamomile
When you feel like you’re about to have a panic attack, go make yourself a cup of soothing chamomile tea.
The Journal of Clinical Psychopharmacology states that chamomile has the ability to calm down patients with generalized anxiety disorder (GAD). [10]
More than 60 patients with GAD were given either chamomile or placebo for eight weeks [10]. The chamomile group experienced “greater reduction” in anxiety [10].
Chamomile tea contains antidepressant actions. In a 2012 experiment revealed its antidepressant actions. The experiment involved 57 subjects with anxiety and depression [12].
Those who used chamomile improved in their conditions than those in the placebo group [12].
Learn how you may use chamomile for panic attack:
To prepare this remedy, you will need: 2 to 3 teaspoons of dried chamomile, 1 cup of water, and 1 teaspoon of honey.
Boil water in a pot. Add dried chamomile to the pot of hot water. Remove from the stove. Cover and let it steep in hot water for five minutes. Stir in honey and drink it once or twice a day for one month.
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3. Lavender Oil
Much has been said about lavender oil’s efficacy in stress reduction aromatherapy.
So it doesn’t come as a surprise that it also has beneficial effects for people who are prone to panic attacks. Its anti-anxiety effects are showed in many studies of both animal and human subjects. [13, 14, 15, 16, 17]
Researchers from Northern Ireland conducted a series of experiments on rats. [15]
They evaluated the effects of lavender oil in comparison to a common anti-anxiety drug [15].
Its efficacy was found to have increased with higher dosage [15]. Inhalation of lavender oil modifies mood by influencing the serotonin levels [17].
As if all these are not enough, lavender can also help induce good quality sleep. As you can imagine, thinking about having another panic attack can keep you up at night.
Sleep deprivation can throw off your hormones and make your emotions unstable. You can break this cycle by using this essential oil to get your much needed rest.
Here is a simple method of using lavender oil for panic attack:
To prepare this remedy, you will need 2 cups of water and 4 drops of lavender oil. Put water in a pot. Place on the stove and bring to a boil. Add lavender oil to hot water. Inhale the steam. Repeat as necessary.
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4. Rosemary Oil
Combat feelings of fear and apprehension by inhaling the scent of rosemary oil.
The active compounds in rosemary oil, namely rosmanol, salvigenin and cirsimaritin are responsible for its anxiolytic as well as antidepressant and antinociceptive properties [18].
Rosemary’s ability to reduce anxiety can help cut the intensity of the panic attack. Its antinociceptive properties can block signal pains.
Tea made with rosemary herb also has anxiolytic effects that you can take advantage of [19].
Here’s how you may use rosemary oil for panic attack:
To prepare this remedy, you will need: 4 drops of rosemary oil, 1 cup of water, 1 teaspoon of dried rosemary, and 1 teaspoon of honey.
Use a diffuser to emit rosemary aroma in your room. Do this whenever feeling anxious.
You can also drink rosemary tea by steeping dried rosemary in hot water. Strain the leaves and stir in honey before drinking. Consume this everyday for several weeks.
5. Ginseng Tea
There’s more than enough evidence to prove that ginseng can help in cases of panic attacks.
That’s because it is a strong anxiolytic, as reported by several studies [20, 21, 22, 23].
In 1991, a team of Indian researchers investigated the efficacy of both white and red varieties of ginseng on animal subjects. [20]
Results state that both varieties have the same anti-anxiety effects as diazepam [20]. Most of its relaxation effects can be attributed to its total saponin content. [23]
Ginseng is not advisable for people who are taking medications for hypertension.
How to use ginseng for panic attack:
To make ginseng tea, you will need: 8 slices of ginseng, 3 cups of water, and 1 teaspoon of honey. Boil water. Lower heat. Add ginseng slices and simmer for 15 minutes. Add honey and let it cool a little. Drink three times a day for one to two weeks.
Note: Do not use this remedy if you are using any medication for high blood pressure.
6. Massage
Here’s another good reason to get a massage: it can help tone down panic attacks.
Massage will reduce the frequency of your anxiety episodes.
A Japanese study, showed that 30 minutes of massage for four weeks toned down levels of stress [24].
12 breast cancer patients received aromatherapy massage. The majority had experienced reduction in stress and anxiety [24].
Similar positive results were derived from other clinical trials [25, 26, 27].
Scientists recommend investigating the effects of massage in combination with psychotherapy as treatment for depression and anxiety [27].
Here is a simple method of using lavender oil for massage:
Take 1 tablespoon of lavender oil. Massage your shoulders, neck, head, hands and feet with lavender oil. Repeat as necessary. You can also get a massage from a professional masseuse.
Inhale aroma during the massage therapy. Repeat as often as twice a month.
7. Exercise
Doing jumping jacks or jogging in place won’t abort an episode of panic attack. But regular exercise can do so much in minimizing the number of attacks.
This has been confirmed in various studies. High levels of physical activity can benefit people with panic disorder. [28].
Exercise serves as a “buffer” against a stress factor. [28].
You will need patience and consistency to follow this remedy.
How to exercise to get rid of panic attacks:
Go out every morning or in the late afternoon to walk around your neighborhood for 30 minutes to one hour. Do this everyday. Or engage in any physical activity for two to three hours for at least three times a week.
8. Green Tea
Green tea is not just for people who wants to lose weight, but also for those looking for a solution for panic attacks.
According to a study, green tea demonstrates anxiolytic effects in rats [34]. Researchers explain that this can be due to the increase in the levels of serotonin and dopamine [34].
Green tea can help produce relaxation and mood-boosting effects. When you feel good about yourself, when you feel calm and relaxed, it’s more difficult for panic attack to set in.
Active compounds in green tea such as epigallocatechin gallate (EGCG) and L-theanine.boost its anxiolytic effects [35, 36].
Here is a simple method of using green tea for panic attack:
To prepare green tea, you will need: 2 teaspoons of green tea leaves and 1 cup of hot water. Add green tea leaves to hot water. Cover and allow to steep for five to seven minutes. Drink tea twice daily for one month.
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9. Orange Oil
Whenever you feel like you’re starting to panic, go grab your bottle of orange oil and sniff on it. This can calm you down, and ease your fears and anxiety.
This is true, even when your mind is full with negative thoughts that make you feel sick and terrible. The mere scent of orange oil can help make you feel better.
How is that possible?
Well, orange oil has the ability to soothe the senses and calm the nerves. Several clinical reviews and experiments proved it. [37, 38, 39].
In fact, aromatherapists use this oil as a natural tranquilizer [39].
In a 2012 study, it showed that exposure to orange oil aroma reduced anxiety and tension. It also produced sedation and tranquilization effects [40].
Here’s how you may use orange oil for panic attack:
Put 1 drop of orange oil on a tissue. Smell the aroma whenever feeling anxious.
10. Lemon Balm
Lemon balm contains anti-agitation properties. These properties can be beneficial for people with panic disorder.
Agitation is one of the common symptoms of panic attack that you would want to tone down [41].
That’s not all that lemon balm can do.
An animal study confirms lemon balm has anti-anxiety effects [42].
Another study done on 24 human, proved the anxiolytic properties of lemon balm. [43]
How to use lemon balm for panic attack:
For this remedy, take 1 teaspoon of dried lemon balm and 1 cup of hot water. Put dried lemon balm in a cup of hot water. Allow to steep for 15 minutes. Drink the tea before sleeping. Do this each night for three to four weeks.
11. Rose Oil
Another way to calm yourself down when you feel panic setting in is to sniff into a bottle of rose oil. Rose oil has many benefits for the mind and body, and it can also help prevent an episode of panic attack.
A clinical trial, showed that inhalation of this oil resulted in an anti-anxiety effect [44]. The adult male rats that inhaled this oil scored much higher in the puzzle maze test. These rats had lower levels of anxiety [44].
Its anti-conflict effects was also tested in human subjects [45].
A study conducted in 2008 shows that rose oil has relaxation effects on humans. Rose oil indicated lower measures of blood pressure, pulse rate, and breathing rate [45].
The active compounds in rose oil are geraniol, citronellol, eugenol, and citronellyl acetate. [45]
Learn how you may use rose oil for panic attack:
Combine 3 drops of rose oil and 1 teaspoon of olive oil. Pour mixture in a glass jar with a lid. Shake to blend well. Sniff into the bottle whenever feeling anxious. Or pour a few drops on your palms and massage your forehead and temples.
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12. Lemongrass Oil
Lemongrass oil benefits people who are prone to anxiety and panic attacks.
Research has revealed that lemongrass oil has anxiolytic properties. It has positive effects on the central nervous system [46].
According to Brazilian scientists, lemongrass oil works by boosting the neurotransmitters. Neurotransmitters are responsible for regulating the mood. [46]
As you can imagine, panic is unlikely to happen when a person feels good and happy. A 2009 study reports that lemongrass oil also has hypnotic and sedative effects. It can help people sleep better at night [47].
Here is a simple method of using lemongrass oil for panic attack:
To prepare this remedy, you will need: 5 to 8 drops of lemongrass oil and 1 teaspoon of almond oil.
Use a diffuser to emit aroma of lemongrass oil in your room. You can do this every other day for one to two months.
Or you can also mix five drops of lemongrass oil with almond oil. Massage this mixture onto your head and back of neck. Repeat remedy everyday or whenever you’re about to have a panic attack.
13. Ylang Ylang Essential Oil
Ylang Ylang or Cananga odorata is one of the most fragrant flowers in the planet.
The aromatic flower is a native of Indonesia. It is also grown in Philippines, and in the Polynesian Islands. Ylang ylang essential oil comes from the long petals of these tropical flowers.
Ylang ylang essential oil has a connotation to sexual energy, optimism, and pleasure. The sedative properties of the therapeutic oil have uplifting effects to the mind. A gentle sniff of this can relax your stressed out mind and body.
This oil is a home remedy for relieving depression, anxiety, and panic attacks. Several studies shows it can cure fast paced heart rate and nervousness.
Ylang ylang belongs to the group of lavender, bergamot, chamomile. It is an effective essential oil for mental peace and harmony. Ylang ylang essential oil can relieve psychological stress, blood pressure, and insomnia.
Here’s how you may use ylang ylang oil for panic attack:
To prepare this remedy, take 10 drops of ylang ylang oil and a bowl of steaming water
Add ylang ylang oil to steamy hot water in a bowl. Cover your head with a towel and bend over the bowl. Breathe in the aromatic steam for 10-15 minutes.
Or, pour ylang ylang oil on a fresh handkerchief and breathe in the aroma whenever you feel agitated. You can soak in a relaxing ylang ylang oil hot shower at the end of the day to calm your mind.
Repeat the treatment every day to get hold of your mental self.
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When to See a Doctor
Panic attack can make your daily life miserable if you are not careful. These home remedies can help you feel better. But if you have the following symptoms, you must consult a doctor:
- The panic attack continues even after 20 minutes of slow breathing.
- You feel uncomfortable after your breathing pattern becomes normal.
- Rapid or irregular heartbeat.
- You’re having panic attack on a regular basis.
Final Note
Don’t let panic attack hinder you from enjoying your life.
Use these home remedies to get a hold yourself whenever feelings of fear or apprehension start to set in.
Share your experience of using these natural remedies to cure panic attacks. Write your feedback in the comment section. Live brave and fearless!
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