Stop the Panic: Natural Treatments for Anxiety Attacks

Clinicians use the term panic attack or panic disorder to describe the abrupt feeling of extreme fear that escalates rapidly for several minutes. Laypersons often refer to this condition as an anxiety attack. According to the "Anxiety Disorders Association of America" (ADAA) a panic attack is defined by the aforementioned sudden onset of fear coupled with at least four other symptoms indicative of extreme anxiety. Among these possible signs are chills, shortness of breath, heart palpitations, trembling and sweating. Panic attacks are often mistaken for other health problems including heart disease. The ADAA contends that panic disorder can be successfully treated. The National Institute of Mental Health attests that approximately 6 million adults in American suffer from panic attacks and that the condition afflicts women twice as often as men.

Aromatherapy

Certain scents can be extremely soothing and helpful with anxiety. Lavender and lilac are commonly used scents to aid in reducing anxiety. Experiment with various essential oils to see which ones make you less anxious. Dab a few drops on a cloth and place it close enough to your face that you can inhale the aroma easily.

Exercise and Natural Light

Physical exertion can combat the nervous energy that so often accompanies anxiety. Walk, jog or take a swim to obtain raise your heart rate. Exercise outside when possible to take advantage of the fresh air and natural light which are natural mood boosters that help diminish stress.

Breathing Exercises

Certain breathing techniques can help bring you peace when you are anxious. Try deep breathing for two minutes. Begin inhaling slowly for three seconds and them exhaling slowly at the same pace. Also you can try just focusing on breathing normally for a few minutes. By concentrating on keeping your breathing even rather that deep or shallow you can help distract yourself from feeling anxious.

Hydrotherapy

Water can be very soothing to the nerves. Relax in a warm bath for half an hour. You may also want to join a gym with an indoor pool so you can swim or exercise in the water regularly. Investing in a hot tub could also provide you with access to great water therapy.

Peaceful Activity

Try listening to soft music, reading a book in a quiet room or taking a leisurely nature walk to calm yourself when you are experiencing an anxiety attack. The peacefulness of such low-key pursuits will likely end the anxiety attack and leave you much more at peace.

References:

"Anxiety Attacks and Disorders
Guide to the Signs, Symptoms, and Treatment Options", author's name not given, HelpGuide.org http://helpguide.org/mental/anxiety_types_symptoms_treatment.htm

"Self-Soothing Techniques: Distraction" by Mark Dombeck, Ph.D. and Jolyn Wells-Moran, Ph.D, MentalHelp.net
http://www.mentalhelp.net/poc/view_doc.php?type=doc&id=9762&cn=353