Panic Attack: Natural Treatment

Using exercise to ease anxiety and depression has been well-research by the medical community. What about Panic Attacks?
Exercise on Beach

Treating Panic Attacks Naturally

Panic attacks, anxiety, and its familiar cousin depression, often go hand in hand and can be debilitating to live with.

If you think you’re suffering any or all of these we urge you to speak to your doctor or another medical professional.

A lot of people have already done this and may already be on medication that it’s not helping enough or are trying to find natural ways to help without the use of medication.

I was diagnosed with panic attacks at just 25 years old and I was looking for something that could help.

Here is what helped me the most treating panic attacks naturally:

  1. Exercise at least 5 times a week. 
  2. Eat healty. Avoid snacks and sweet.
  3. Go out! If it feels like impossible, start with 50ft, then next day 100ft and so on until you can go anywhere you like.  But go out of your appartment or house. (After my first ever panic attacks I turned around after about 50ft)

I decided to put together what I think is important for understanding panic attacks, anxiety and depression as they can sometimes feel very related.

Ocationally I still have symptoms from all 3.

Here is an overview of the content of this article, feel free to jump ahead.

Before we jump right in, it’s important to understand what panick attacks, anxiety and depression are and what they aren’t.

Panic Attacks

What are Panic Attacks?

A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause.

Panic attacks can be very frightening. When panic attacks occur, you might think you’re losing control, having a heart attack or even dying. [source]

Panic Attacks Symptoms

A panic attack is the abrupt onset of intense fear or discomfort that reaches a peak within minutes and includes at least four of the following symptoms:

  • Palpitations, pounding heart, or accelerated heart rate
  • Sweating
  • Trembling or shaking
  • Sensations of shortness of breath or smothering
  • Feelings of choking
  • Chest pain or discomfort
  • Nausea or abdominal distress
  • Feeling dizzy, unsteady, light-headed, or faint
  • Chills or heat sensations
  • Paresthesia (numbness or tingling sensations)
  • Derealization (feelings of unreality) or depersonalization (being detached from oneself) Listen to this podcast.
  • Fear of losing control or “going crazy”
  • Fear of dying

[source]

Anxiety

anxiety-feeling

What is Anxiety?

It is normal for everyone to feel nervous from time to time or worry about something coming up in the future.

However, when it becomes a constant problem or progresses into even further symptoms (such as a rapid heart rate or rapid breathing), anxiety may be the reason.

In spite of the prevalence of this illness, doctors are still not sure exactly what causes it.

While research shows, as with most mental illnesses, anxiety tends to run in families, it’s not just genetics that can bring it to your doorstep. 

As the Anxiety and Depression Association of America explains: 

Anxiety disorders may develop from a complex set of risk factors, including genetics, brain chemistry, personality, and life events.

Common Symptoms of an Anxiety Disorder

  • nervousness or restlessness
  • feelings of danger, fear, or panic
  • rapid heart rate
  • rapid breathing (hyperventilating)
  • increased sweating
  • trembling
  • difficulty focusing or thinking clearly
  • insomnia or difficulty sleeping
  • digestive or gastrointestinal problems (gas,
    constipation, or diarrhea)

Depression

depression-feeling

What is Depression?

Having ups and downs in your life is completely normal. 

Things can happen that make you feel sad or upset. 

You may experience a major loss or a big letdown. 

Any of these things can make you feel sad and can even have you feeling depressed. 

However, when these feelings don’t resolve on their own, you may be experiencing depression. 

Often times, nothing even needs to happen to trigger these feelings in someone who has depression. 

While doctors believe that depression is caused by a chemical imbalance in the brain, researchers at Harvard Medical School think it’s more complex than that: 

There are many possible causes of depression, including faulty mood regulation by the brain, genetic vulnerability, stressful life events, medications, and medical problems. 

It’s believed that several of these forces interact to bring on depression.

Common Symptoms of Clinical Depression

  • Feelings of sadness, emptiness, or hopelessness
  • Feelings of anger, irritability, or frustration
  • Loss of interest or pleasure in most or all
    normal activities
  • Trouble with sleep patterns (including insomnia
    or sleeping too much)
  • Fatigue and lack of energy
  • Feelings of worthlessness or guilt

Treat Panic Attacks, Anxiety, and Depression with Exercise

Exercise on Beach

Does it Work?

If you’ve been diagnosed with panic attacks, anxiety or depression, getting
active has been shown to help. 

Using exercise to ease the symptoms has been well documented for many years. 

Researchers haven’t exactly figured out how depression, anxiety, and exercise are linked, they just know it works! 

One of the reasons they believe it works is because exercise stimulates the release of important neurotransmitters like endorphins, dopamine, norepinephrine, and serotonin. 

All of these brain chemicals work together to relieve stress, reduce pain, and improve your overall mood!

 

Studies

There have been numerous studies published on using exercise to ease anxiety and depression. So, we’ll focus on a couple of key ones that have been completed more recently. 

Study 1

There was a major study published in the Journal of Prevention Medicine that researched a total of 16,230 people from 15 different countries.

They found a dose-response relationship between physical activity and mental health.

Specifically, the association of regular physical activity and lower prevalence of current major depression, social phobia, specific phobia, and agoraphobia was significant and persisted even after controlling for sociodemographic characteristics, self-reported physical disorders, and comorbid mental disorders.

Study 2

In another major study by psychologists at Duke University, they found that clinically depressed people who regularly exercised felt better than their counterparts who didn’t.

In this study, they assigned sedentary adults with major depressive disorder to one of four groups: supervised exercise, home-based exercise, antidepressant therapy, or a placebo pill.

After four months of treatment, they found that patients in the exercise and antidepressant groups had higher rates of reduced depression than did the patients on the placebo.

They also found that subjects who reported regular exercise at the one-year follow-up had lower depression scores than that of their less active counterparts.

How Do I Get Started?

health benefits of yoga

If you’re suffering from anxiety and/or depression, getting started isn’t always easy.

 You might be feeling tired or dealing with a lack of motivation that makes exercise difficult. However, we have some great tips that can help you get started.

Figure out What You Like Doing and Do IT!

If you hate going to the gym, then don’t! 

Go for a nice walk outside if you enjoy the outdoors. 

If you like to dance, then just stay in your house and dance instead.

Set Goals For Yourself

 It’s been shown that people are more motivated when there is a goal set in front of them. 

It should be a reasonable goal that you can reason. 

You should also offer yourself a reward once you reach it. 

For example, if I go for a walk for 4 days out of the week this week, then on Sunday I will go buy myself a new book.

Don't Think of It as Exercise

I know that seems strange but it’s for good reason. 

We seem to dread exercise and the words associated can set off alarm bells in our head. 

Think of it simply as an activity you enjoy doing such as going for a walk. Or look at it as another tool in your box of helpful remedies. 

It should be looked at no differently than taking your medication or going to a therapy appointment. 

It’s something you should do to help yourself get better.

Suggestions for Low-Impact Effective Exercises

Exercise doesn’t have to be all about going to the gym, running a mile, or dashing up and down stairs. 

In fact, some of these high-impact exercises can be terrible on our bodies and joints. 

Therefore, we’re going to focus on low-impact but still effective exercises you can do. 

Research has shown it isn’t necessarily what you do, but how long you do it. 

One study calculated the amount of time needed for depression and anxiety benefits to be 21 minutes or more. 

So, a goal of at least 21 minutes of physical activity 3-4 times a week (or more) would be perfect.

Low-Impact Effective Exercises:

  • Swimming
  • Yoga
  • Walking
  • Water Aerobics
  • Cycling
  • Pilates
  • Dancing (ballroom dancing is very low-impact)
  • Rowing
 

Check out this article for more ideas of easy daily exercise.

How Exercise Helped Me

Woman on Beach

I got completely got rid of my attacks and anxiety after I started going to the gym 5 times a week. I was finishing my master’s degree and it wouldn’t have been possible for me without being in great shape and attack free.  

After college, I started working a lot and stopped exercising. It didn’t take long until I started to get the symptoms again, first mild then full attacks. 

At that time I thought I’d try medication which I did, but after a while, I stopped as they made my flat and demotivated. I hardly cared about anything. 

After stopping the medication I started exercising again and got the attacks back under control. It also made me feel more positive in general and much more energetic.

Reducing the frequency of panic attacks changed my life which is why I felt it was important to share with you my way of dealing with my devil. 

If you’re dealing with any sort of serious panic attacks, depression, or anxiety, make sure you talk to your doctor or healthcare professional. 

Even if you’re already being treated for any of those illnesses, adding exercise to your life can significantly improve your symptoms. 

Go to the gym, set up your own gym, or find something you love such as yoga or dancing and do it! Your mind, body, and spirit will thank you

Please share if you liked our article

85 Responses

  1. naturally like your web site but you have to check the spelling on quite a few of your posts. Several of them are rife with spelling problems and I find it very troublesome to tell the truth nevertheless I will certainly come back again.

  2. I liked up to you’ll receive carried out proper here. The caricature is tasteful, your authored material stylish. nonetheless, you command get got an impatience over that you wish be delivering the following. sick no doubt come more earlier once more since precisely the similar nearly very incessantly within case you defend this hike.

  3. I do love the manner in which you have presented this specific difficulty and it does indeed provide me a lot of fodder for consideration. Nevertheless, coming from what precisely I have personally seen, I basically wish as other reviews pack on that individuals keep on point and don’t start on a soap box of some other news du jour. All the same, thank you for this outstanding point and whilst I can not go along with it in totality, I respect the standpoint.

  4. Hi! This is my 1st comment here so I just wanted to give a quick shout out and say I truly enjoy reading your articles. Can you suggest any other blogs/websites/forums that deal with the same subjects? Many thanks!

  5. I was suggested this web site by my cousin. I’m not sure whether this post is written by him as no one else know such detailed about my problem. You’re amazing! Thanks!

  6. While the terms “tranny” and “shemale” may be commonly in use accustomed to on porn sites to paint a unambiguous category of porn, multifarious within the trans community encounter those terms offensive. They aren’t typically used in the scientific propaganda, either, so I’ll stick to more commonly against language here, such as “trans” and “transgender.” That said, you are correct in noting that a magnanimous tons of men appear to be interested in trans erotica and the first subjective investigating on this area of study dates retreat from a sprinkling decades.

    more on – thetranny

  7. While the terms “tranny” and “shemale” may be commonly habituated to on porn sites to identify a express category of porn, multifarious within the trans community on those terms offensive. They aren’t typically reach-me-down in the well-controlled literature, either, so I’ll abide to more commonly hardened terminology here, such as “trans” and “transgender.” That said, you are rectify in noting that a large number of men show up to be interested in trans porn and the first subjective check in on this topic dates retreat from several decades.

    more on – thetranny

  8. In any the actuality, the standards of good news-casting haven’t been disposed of sooner than this significant web index. Google indeed thinks time after time relative to the characterize and meat of articles, peculiarly as a component of its XML. Great news-casting is tied in with being straightforward and as consistent headed as could be expected.

    In search what judgement do you evaluate the Google XML sitemap creeps, lists, and distributes general area place subject-matter from CNN, BBC, Techcrunch, The Wall Boulevard Fortnightly and others in its muster items?

    my blog

    $e33

  9. En iyi leke kremi alarak cildinizdeki cilt tonu farklılıklarına son verebililrsiniz, Dünya çapında satışa sunulan hc care leke kremine sahip olmak
    sadece bir tık uzakta.. Yaz gelmeden cilt tonu farklılıklarına en iyi leke
    kremi markası ile son verebilirsin!
    Leke kremi ; LeKE KREMii

  10. I always emailed this webpage post page to all my contacts,
    because if like to read it then my friends will too.

  11. Hey! This is my first visit to your blog! We are a group of volunteers and starting a new project in a community in the same niche.
    Your blog provided us beneficial information to work
    on. You have done a outstanding job!

  12. Hi there, I discovered your website by the use of Google whilst searching for a related
    topic, your web site got here up, it seems great. I have bookmarked
    it in my google bookmarks.
    Hi there, simply changed into alert to your weblog thru Google, and found that
    it’s really informative. I am going to watch out for
    brussels. I’ll appreciate for those who proceed this in future.
    A lot of other folks shall be benefited from your
    writing. Cheers!

  13. STEP 3: Purchase BTC, BCH or LTC using your newly created Exchange Account. If you choose, you can link your debit card to your exchange. Learn More. Direction Total Sent Total Received ; SHETAB TOMAN Paypal USD. 1,214,797 TOMAN: 40.55 USD: SHETAB TOMAN Ethereum ETH. 7,753,001 TOMAN: 0.40000006 ETH: SHETAB TOMAN … Usa Bitcoin voucher in investors magazine – insider tips One of the major reasons for the disclaim is. nonetheless, this has denaturised. While Usa Bitcoin voucher is still the dominant cryptocurrency, in 2017 it’s A share of the whole crypto-market rapidly fell from 90 to around 40 percent, and technology sits around 50% as of September 2018. BetChain Casino Whale O’Winnings Cloudbet Casino Dragon Slot In 90 Ball Bingo, the rules of Caribbean Stud Poker vary somewhat depending on where you are playing. It’s ok with them, buildings. Casinos that are customer-service driven will often tend to be the faster payers, verona casino and eventually skyscrapers. Sometimes, and today it is worth literally billions. Meaning, in practice. Pour conserver votre balance, this is not an easy thing to do: To prevent card counting. https://clashofcryptos.trade/wiki/Crypto_casino_arena Deposit €50 – Play with €100 The start of 2021 has offered something of a milestone for EGT Interactive. The online casino games supplier has just launched its first slot game produced entirely in-house – a classic slot with a couple of modern twists. Senior product manager Yordan Georgiev spoke about the work behind the game’s development in an interview for the Focus Gaming New… Casino Slots Odds – Games to win real money: free casino without registration Rainbow Online Casino – Live slot machine games: free slot machines Paysafecard is designed in such as way that your money can only be spent if you have possession of the 16-number code that comes printed on your receipt. Without this, neither you nor anyone else will be able to make payments. However, in the event that you lose this code, you can always freeze your balance and request a new PIN. Paysafecard is one of the safest online payment services that you can use and many security-conscious players have been happily making purchases online with it, not having to worry about any of their private information being compromised.

  14. I used to be suggested this web site via my cousin. I’m no longer positive whether
    this publish is written through him as no one else understand such special
    about my problem. You are wonderful! Thank you!

Leave a Reply

Your email address will not be published.

More Popular Healthy Living Posts

Don't Miss out on new articles

We guarantee 100% privacy. Your information will not be shared.

Don't Miss out on new articles

We guarantee 100% privacy. Your information will not be shared.