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  • Writer's pictureShruti GOCHHWAL

10 Techniques To Stay Afloat During A Panic Attack

Whether it’s the impact of societal pressures or the effects of a chronic condition, people are increasingly exposed to stress and anxiety disorders. While a therapist and medical treatment can help you get rid of your anxiety in the long term, here are a few natural remedies that you can use on a daily basis to stay afloat during a panic attack –

  1. Get Proper Sleep:


Sleep, Credits: pixabay

While anxiety often brings about insomnia, insufficient sleep may trigger and/or make us more vulnerable to anxiety. However, there is no point in tossing around your bed just to sleep even if you aren’t feeling sleepy. This may make you think more and increase your anxiety. In order to sleep better, avoid using your phone, computer, or watching television just before you go to bed. Keeping your room cool and dark can help you fall asleep quickly.

  1. Meditate:


Meditation, Credits: pixabay

Meditating regularly helps relieve stress and anxiety. Experts recommend at least 30 minutes of meditation every day. If you find it difficult to meditate in complete silence, you could use apps for guided meditation. Mindful exercises, like yoga, and Pranayama are also proven to be effective.

  1. Avoid Caffeine:

Cup of coffee

Cup of coffee, Credits: pixabay

Caffeine triggers anxiety and even worsens anxiety disorders. Those with panic disorders suffer more when they are under the influence of caffeine. Having a cup of coffee or other caffeinated drinks before going to bed will disrupt your sleep cycle. In general, if you have anxiety you should avoid caffeine!

  1. Eat Healthily:

Healthy eating

Healthy eating, Credits: pixabay

Your lifestyle and diet have a lot to do with your anxiety. Dehydration and low blood sugar levels can have a significant impact on your mood. It may cause irritability. Drink plenty of water, at least 2 litres a day. Aim for a protein-rich breakfast to keep your blood sugar levels stable throughout the day.

  1. Don’t Smoke or Drink:

Smoke and alcohol

Smoke and alcohol, Credits: pixabay

Nicotine and alcohol may have a temporary calming effect, but their long term use is dangerous. Relying on nicotine every time you feel anxious will worsen your anxiety over time. Smoking cigarettes at an early age makes you vulnerable to anxiety disorders in later stages of life. On the other hand, alcohol’s impact is quickly realized. Once the initial feel-good factor is over, it may lead to anxiety and cause you to drink even more. You might also get addicted and dependent on alcohol to feel better.

  1. Exercise:


Exercise, Credits: pixabay

Physical exercise boosts blood circulation throughout your body and is also considered good for your mental well-being. It keeps anxiety at bay for longer hours. If you do not wish to opt for extensive workout routines every day, you could do aerobics or other light relaxation exercises. The key to finding relief from anxiety is doing these exercises regularly.

  1. Essential Oils:

Essential oils

Essential oils, Credits: pixabay

Using essential oils will help you relax and promote sleep by fighting stress. You can use them while bathing, in a diffuser or inhale them directly for a better mood. Lavender oil has been specifically noted to help with anxiety, as effectively as anxiety medication does.

  1. Writing:


Writing, Credits: pixabay

When your emotions are on the surge and you do not know how to explain them, try penning down your thoughts. You might pick up a pen and wonder what to write as your emotions overflow. Try to begin with just a single word. Even if your sentences seem incoherent to you, this attempt to organize your thoughts will make you feel better.

  1. Chamomile Tea:

Chamomile tea

Chamomile tea, Credits: pixabay

Chamomile tea does not make anxiety disorders go away but it helps calm your nerves and provides temporary relief. It has no side-effects. A warm cup of Chamomile tea before going to bed helps sleep better.

  1. Deep Breathing:

Breathing exercise

Pranayama or breathing exercise, Credits: pixabay

People suffering from anxiety often note a rapid increase in their heart rate which might lead to lightheadedness, dizziness, or even panic attacks. Practising deep breathing techniques can help regulate your breath when you feel anxious.

These natural home remedies will help you out as short-term solutions and promote your well-being. It is, however, advisable to seek professional help and get medical attention to say goodbye to anxiety completely.

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