Almost 40 million Americans have an anxiety disorder.
Common sources of anxiety include daily worries such as safety, health, and finances.
Chronic anxiety can influence your lifestyle, appetite, and job performance. This can leave you with even more to worry about!
If you struggle with anxiety, you may be considering turning to medication to stop the cycle.
Before you do, however, you owe it to yourself to check out natural remedies for panic attacks that are available to all of us.
Here are some of our favorites.
- Healthy Eating
If you are prone to anxiety, the wrong diet can trigger worry and panic attacks more easily.
Processed foods, for example, can cause your body to experience a lot of sugar highs and lows. Avoid artificial flavors, colors, and preservatives in your diet.
Drinking water can reduce the intensity of panic attacks, so it is important to stay hydrated.
Deficiencies in magnesium, B-12, and zinc have also been linked to anxiety disorders. Healthy foods like whole grains and nuts can provide you with your daily allowance so you don’t become depleted.
Omega 3’s have also been proven to reduce symptoms of anxiety, so don’t leave out lean fish like salmon.
A healthy breakfast can also help you avoid a sugar crash that could lead to a panic attack. Choose something filling like eggs, which are a lean protein with lots of choline. This is an essential nutrient, and a deficiency could worsen your anxiety.
- Regular Exercise
Exercise produces endorphins, which are the body’s natural painkillers. They can limit your mind’s tendencies towards worry and fear.
Exercise can also make it easier for you to sleep. This will improve your cognitive functioning and reduce fatigue, which can worsen anxiety.
Gentle aerobic exercises that get your heart rate up will be the most beneficial for those who struggle with anxiety. These include brisk walking, tennis, yoga, and dancing.
- Have a Consistent Bedtime Routine
Insomnia is common in those with anxiety problems. A consistent bedtime routine is critical to keeping it in check and helping you start the day well-rested.
Be sure to avoid any stress-producing activities at least an hour before bedtime. This includes work or thinking about your problems. Don’t use your phone or tablet in bed.
Avoid caffeine for at least six hours before bedtime if you are sensitive to it. Keep your lights off or use a sound machine if you find it lulls you to sleep faster.
If you are lying in bed for at least twenty minutes and aren’t beginning to fall asleep, don’t panic. This will only make your insomnia worse.
Rather, get up and do some relaxing activity in another room, such as reading a book or listening to music. Go back to bed when you really do feel sleepy.
- Avoid Harmful Substances
Alcohol is a natural sedative, but your alcohol could return in an amped-up state once your buzz has worn off. If you rely on it to relieve anxiety, you could become dependent on it over time.
Smoking may seem like an easy fix for anxiety, but it may actually cause or worsen anxiety issues over time. In fact, it may even rewire parts of the brain for anxiety.
Caffeine can also worsen anxiety issues and cause panic attacks. If you find coffee or colas make you more jittery or worrisome, cut it out of your diet.
- Aromatherapy
Aromatherapy uses oils to improve health and well-being. It can get inhaled directly, applied to your skin, or added to a warm bath or diffuser.
Lavender oil, for example, can reduce blood pressure and heart rate. It could also help you sleep better.
CBD oil can reduce panic attacks and depression, as well as social anxiety. Find out how much you need by using this calculator for CBD.
- Green Tea
Green tea contains the amino acid l-theanine, which promotes relaxation without drowsiness. It can also help curb your heart rate and blood pressure.
Green tea is also loaded with antioxidants and nutrients that can help improve brain function, reduce your risk of cancer, and speed up fat loss.
- Get Some Sunlight
While you should always be careful and wear sunscreen, it is not healthy for those with anxiety to avoid the sun altogether.
Vitamin D in sunlight can reduce anxiety. It can also lower your blood pressure and protect against inflammation.
- Chamomile
Chamomile is another popular tea choice. It can help reduce anxiety and improve sleep. Chamomile can also lower your blood sugar and help prevent cancer.
- Hot Baths
Hot baths can relieve muscle tension and lower your blood pressure. Try one every night before you go to bed to induce a sleepy feeling.
Hot baths can also moisturize your skin and improve blood circulation. They may also lower your blood sugar.
- Deep Breathing
Deep breathing can lower your stress and blood pressure. It can also decrease your pain and minimize any anxiety you are feeling.
Deep breathing practiced properly has also been proven to improve your digestion, posture, and even immunity.
Try breathing in through your nose and holding the air in your abdomen for five seconds. Breathe out through slightly parted lips.
Natural Remedies For Panic Attacks
Natural remedies for panic attacks may be easier than you think. With some simple changes to your diet, exercise, and sleep routine, you could find relief from crippling anxiety in no time.
For more information on health and wellness, check out the rest of our blog today!
Author: Mandy Kloppers
Mandy is a qualified therapist who treats depression, anxiety, OCD, PTSD, trauma, and many other types of mental health issues. She provides online therapy around the world for those needing support and also provides relationship counselling.
