Do you sometimes feel your heart pounding very fast, your hands trembling or shaking, and your chest congested, making it difficult for you to breathe?

It’s possible that you’re having a panic attack.

A panic attack refers to the sudden intense feelings of anxiety, fear and apprehension, often for no apparent reason and without any warning [1].

It can strike anywhere and anytime, even when you’re asleep. It can last from five to 20 minutes [2, 3, 4].

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 being choked and so on [4].

Experts have not yet established what the exact cause of panic attack is but some believe that it has a genetic predisposition, meaning it can run in the family [4].

Severe stress is another common trigger.

Getting a divorce, losing a job, having a baby, getting married, moving to a new home, and death of a loved one are just few examples of stressful situations that can cause a panic attack [4].

Try using these home remedies for panic attack to calm yourself down during an episode.

1. Valerian

Those who are familiar with valerian as a home remedy know that it’s most popularly used for treating insomnia.

For many years, this herb has been used as a sedative and hypnotic, helping 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].

In fact, it works almost as well as diazepam in treating various types of anxiety disorders, according to a study conducted by Brazilian scientists.

No side effects have been reported either [9].

What You’ll Need:

• 2 teaspoons of valerian root
• 1 cup of cold water

Recommended Directions:

• 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.
• Drink in the morning.

2. Chamomile Tea

When you feel like you’re about to have a panic attack, go make yourself a cup of soothing chamomile tea.

In a study published in the Journal of Clinical Psychopharmacology, it was stated that chamomile has the ability to calm down patients with generalized anxiety disorder (GAD) [10].

More than 60 patients diagnosed with mild to moderate GAD were given either chamomile or placebo for eight weeks [10].

The chamomile group experienced “significantly greater reduction” in anxiety than those who received a placebo [10].

Contributing to chamomile’s anxiolytic and hypnotic properties is its active compound called apigenin [11].

In addition, chamomile tea has also been observed to have antidepressant actions, as revealed in a 2012 experiment, which involved 57 subjects with anxiety and depression [12].

It was found that those who used chamomile improved dramatically in their conditions than those in the placebo group [12].

What You’ll Need:

• 2 to 3 teaspoons of dried chamomile
• 1 cup of water
• 1 teaspoon of honey

Recommended Directions:

• 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.
• Drink it once or twice a day for one month.

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 have been established in numerous studies of both animal and human subjects [13, 14, 15, 16, 17].

Researchers from Northern Ireland conducted a series of experiments on rats in an open-field test. [15]

They evaluated the effects of lavender oil in comparison to a common anti-anxiety drug [15].

It was noted that the rats which were exposed to lavender oil experienced the same degree of anxiety reduction as the other group [15].

Its efficacy was found to have increased with higher dosage [15].

A 2013 study conducted in Brazil meanwhile reports that inhalation of lavender oil modifies the behavior and 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, simply 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.

What You’ll Need:

• 2 cups of water
• 4 drops of lavender oil

Recommended Directions:

• 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.

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 minimize the intensity of the panic attack.

Its antinociceptive properties, meanwhile, can block signal pains in cases where the person feels pain in any part of the body.

Tea made with rosemary herb also has anxiolytic effects that you can take advantage of [19].

What You’ll Need:

• 4 drops of rosemary oil
• 1 cup of water
• 1 teaspoon of dried rosemary
• 1 teaspoon of honey

Recommended Directions:

• 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

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, reports a 2004 study published in the Journal of Ginseng Research [23].

Although proven safe and effective, ginseng is not advisable for people who have been diagnosed with hypertension, and are taking medications for this condition.

What You’ll Need:

• 8 slices of ginseng
• 3 cups of water
• 1 teaspoon of honey

Recommended Directions:

• Boil water.
• Lower heat.
• Add ginseng slices and simmer for 15 minutes.
• Add honey.
• 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.

Make it a habit to engage in this form of touch therapy, and you’ll notice that the frequency of your anxiety episodes will be reduced significantly.

In a Japanese study, it was shown that a 30-minute session of aromatherapy massage twice a week for four weeks toned down levels of stress [24].

Out of the 12 breast cancer patients who received aromatherapy massage, majority had experienced reduction in stress and anxiety [24].

Similar positive results were derived from other clinical trials [25, 26, 27].

Scientists also recommend investigating the effects of massage in combination with psychotherapy as treatment for depression and anxiety [27].

What You’ll Need:

• 1 tablespoon of lavender oil

Recommended Directions:

• 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 probably 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.

In one of these studies, it was explained that “high levels of physical activity” can benefit people who have panic disorder [28].

That’s because exercise serves as a “buffer” against a stress factor, which is inhalation of air rich in carbon dioxide, something people with anxiety usually fear [28].

The positive effects of exercise on people who suffer from panic attacks have also been documented in other studies [29, 30, 31, 32, 33].

What You’ll Need:

• Patience and consistency

Recommended Directions:

• 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

As it turns out, 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 done in Pakistan, green tea demonstrates significant anxiolytic effects in rat subjects [34].

Researchers explain that this can be due to the increase in the levels of serotonin and dopamine [34].

These have been dubbed as the “feel good” chemicals in the brain, which 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.

Other studies, meanwhile, point out that active compounds in green tea such as epigallocatechin gallate (EGCG) and L-theanine boost its anxiolytic effects [35, 36].

What You’ll Need:

• 2 teaspoons of green tea leaves
• 1 cup of hot water

Recommended Directions:

• Add green tea leaves to hot water.
• Cover and allow to steep for five to seven minutes.
• Drink tea twice daily for one month.

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 instantly calm you down, and ease your fears and anxiety.

This is true, even when your mind is filled 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. And this has been verified in several clinical reviews and experiments [37, 38, 39].

In fact, aromatherapists use this oil as a natural tranquilizer [39].

In a 2012 study involving 40 male participants, it was found that exposure to orange oil aroma reduced anxiety and tension, as well as produced sedation and tranquilization effects [40].

What You’ll Need:

• 1 drop of orange oil

Recommended Directions:

• Put orange oil on a tissue.
• Smell the aroma whenever feeling anxious.

10. Lemon Balm

Lemon balm is said to have anti-agitation properties, which can be highly 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’s anti-anxiety effects [42].

Another study participated in by 24 human volunteers validated the anxiolytic properties of lemon balm [43].

What You’ll Need:

• 1 teaspoon of dried lemon balm
• 1 cup of hot water

Recommended Directions:

• 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.

In a clinical trial involving animal subjects, it was reported that inhalation of this oil resulted in an anti-anxiety effect similar to that of diazepam [44].

The adult male rats that were exposed to this oil scored much higher in the puzzle maze test, and had significantly lower levels of anxiety [44].

Its anti-conflict effects have also been established in human subjects [45].

Findings from a study that was conducted in 2008 show that it has relaxation effects on humans, as indicated by lower measures of blood pressure level, pulse rate, blood oxygen saturation and breathing rate [45].

All these can be attributed to the active compounds in rose oil, which include but are not limited to geraniol, citronellol, eugenol, and citronellyl acetate [45].

What You’ll Need:

• 3 drops of rose oil
• 1 teaspoon of olive oil

Recommended Directions:

• Combine the two oils.
• 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.

12. Lemongrass Oil

Lemongrass oil has also been found to benefit people who are prone to anxiety and panic attacks.

Research has revealed that lemongrass oil has anxiolytic properties that have positive effects on the central nervous system [46].

According to Brazilian scientists, lemongrass oil works by boosting the neurotransmitters that 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, and can therefore help people sleep better at night [47].

What You’ll Need:

• 5 to 8 drops of lemongrass oil
• 1 teaspoon of almond oil

Recommended Directions:

• 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.

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.