Natural Methods of Overcoming Panic Attacks

If you’ve ever had a panic attack, you know how terrifying it can be. One minute, you’re doing something ordinary like reading or doing your laundry, and all of a sudden, your heart starts to pound, you start to sweat and you feel a sense of impending doom.

Having it once or twice is bad enough, but what about those sufferers for whom a panic attack is a regular occurrence?

The medical name for this condition is panic disorder, and those who suffer from it can no longer live a normal life. Many of them simply choose to become recluses, hiding out inside their houses or apartments for fear of encountering something that could cause a panic attack.

Fortunately, there are already many proven natural ways of overcoming panic attacks.

It should be noted any of these methods alone may not be effective in controlling panic attacks and a holistic approach should be taken using a variety of methods. Be sure to check out The SelfSteps Program for a full and natural approach to beating panic attacks and chronic anxiety.

One method that is seen as effective in alleviating the symptoms that go with panic attacks is stress management disciplines. These techniques are designed to address symptoms such as hyperventilation and heart palpitations. One stress management technique is deep breathing when the sufferer feels a panic attack starting. Deep breathing is intended to counter the shallow breathing that usually signals a panic attack and which may lead to other physical symptoms such as trembling and sweating.

Here is one simple deep breathing exercise that could help in overcoming panic attacks: start by breathing through your nose for five counts, hold for five counts, then exhale for five counts. If desired you can end the exhale with an explosive “Huh!” sound to help eliminate stress.

Another important technique for alleviating panic attacks is progressive muscle relaxation. This involves consciously relaxing the muscles of the body, starting from your feet and moving gradually upward in order to prevent a panic attack from happening. To illustrate how progressive muscle relaxation works, start with the left or right foot. Clench it, tightly enough that you can feel it shaking but not enough that you hurt yourself seriously. Hold for eight seconds then suddenly release. You can help the process by visualizing the tension flowing out of your foot. Then move upward starting with the lower leg, whole leg, then the hand, forearm, whole arm, abdomen, chest and shoulders and ending with the face. It may take some time to master this technique so be patient and you’ll eventually enjoy the rewards of PMR.

One of our FAVORITE relaxation programs is the Centerpointe Program. Check it out here.

Finally, since panic attacks begin in the mind before they manifest themselves as physical symptoms, you can use cognitive therapy to help alleviate stress and overcoming panic. Cognitive therapy involves identifying the factors that may trigger panic attacks in the sufferer, then changing them and finally desensitizing the sufferer to the panic trigger by exposing them to situations that may trigger attacks. Cognitive therapy should not be attempted alone but under the supervision of a trained medical professional who will guide every step of the process to avoid any possible mental danger to the patient.

The SelfSteps Program eliminates chronic anxiety and shows you how to overcome panic attacks without the use of psychotherapy, medications, natural supplements, etc. It's focus is in the mind and body and bringing it into balance, diminishing your fears, and letting happiness rise naturally with you. Read testimonials here.

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