Natural treatment for Panic Syndrome can be done through relaxation techniques, physical activity, acupuncture, yoga and the use of natural herbs through aromatherapy and the consumption of teas.
This syndrome is characterized by a high level of anxiety and panic attacks that appear suddenly, causing symptoms such as cold sweat, heart palpitations, dizziness, tingling and tremors in the body. Attacks usually last around 10 minutes, but can be avoided through natural treatments as shown below.
Relaxation techniques are used to calm the body and distract the mind from the panic attack, and can be used daily or during the first signs of a crisis. Among the techniques are:
1. Slow, deep breathing
Breathing slowly and deeply helps to relieve shortness of breath and reduce your heart rate, following these steps:
- Sit with your spine erect or stand with your body straight;
- Close your eyes and place your hands on your belly;
- Inhale air for a count of 5 slowly, puffing out your belly to fill it with air;
- Exhale the air also counting to 5 slowly, releasing the air from the belly and contracting the muscles in this region.
This process must be repeated 10 times or for 5 minutes.
2. Imagine a safe place
To use this visualization technique, you must think of a real place that conveys peace and security or create an imaginary environment, thinking about all the details that help bring tranquility.
Therefore, it is important to think about and describe details such as the feeling of the breeze on the body, the smell of the sea, the noise of a waterfall, the softness of a rug or a sofa, the singing of birds and the color of the sky. The more details, the more security the mind will feel, facilitating the improvement of panic attack symptoms.
3. Yoga
Yoga is a practice that combines stretching, breathing control and strengthening muscles. Regular yoga practice relieves stress and anxiety, helping to prevent panic attacks.
Furthermore, the postures learned and breathing control techniques help to relieve tension in the body at the time of a crisis, regulating breathing and heartbeat and helping the mind to get out of the focus of fear and dread.
4. Aromatherapy
Aromatherapy uses essential plant oils that stimulate different areas of the brain and reduce anxiety, and can be used through massage oils, during the bath or through a diffuser that releases the aroma into the room.
To treat panic syndrome, the most recommended oils are cedarwood, lavender, basil and Ylang Ylang essential oil, which have calming and antidepressant properties, helping to regulate the heartbeat and relax the muscles.
5. Pilates
Pilates is an exercise that works all areas of the body, helping to strengthen muscles and tendons and regulate breathing.
This technique relieves anxiety mainly due to breathing control, and helps combat the symptoms of panic syndrome by increasing motor coordination and body awareness, making it easier to overcome fear during a crisis.
6. Acupuncture
Acupuncture is a therapy of Chinese origin that helps regulate body energy and calm the mind, reducing stress, anxiety, tension and muscle pain.
The frequency and type of technique used in acupuncture varies according to the symptoms presented by the patient, but weekly sessions are normally used at the beginning of treatment, which can be spaced out as anxiety and panic attacks decrease.
7. Physical Activity
Physical exercise, especially aerobic activities such as cycling and walking, helps to release body tension and stress, being directly related to the prevention of panic attacks.
Therefore, to reduce anxiety, you should practice activities such as swimming, walking, cycling or other sports that bring pleasure at least 3 times a week, and it is also important to eat a healthy diet and sleep at least 7 hours a day.
8. Soothing teas
Some plants have calming properties and can be consumed as tea, helping to reduce anxiety. Thus, to control and prevent panic attacks, you can use plants such as valerian, chamomile, passionflower, lemon balm and Gotu Kola. See how to use these plants and other natural tranquilizers.
However, in more serious cases it may be necessary to undergo treatment with a psychiatrist in behavioral therapy and psychotherapy sessions, as well as taking some medications such as Alprazolam or Paroxetine. See how panic syndrome is treated.
