Know about Panic attack and ways to overcome

Person with panic attack experiences extreme negative thoughts, fears and disruptive physical symptoms

Panic Attack – An Introduction

A person with panic attack experiences extreme negative thoughts, fears and disruptive physical symptoms

Have you ever experienced a sudden rush of overwhelming nervousness and fear? This is what a panic attack feels like! It pounds your heart, plays havoc with your breathing, and makes you feel crazy or as if you are near death. If left untreated, a panic attack can lead to long-term panic disorder and other issues. The condition can be cured if you seek help early. Understanding the causes, symptoms and natural remedies is a part of winning your battle against the condition and taking control over life again. Here is all you wanted to know about the Panic attack and ways to overcome: 

What is a Panic Attack? 

A panic attack is characterized by an intense upsurge of fear occurring all of a sudden. It may be tough to recognize a clear trigger. Surprisingly, it can occur even while one is sleeping or in a relaxed state. Here are common signs of a panic attack:



Stomach cramps

Chest pains




Hot flashes


Very fast heartbeat



Panic anxiety sufferer lives in a vicious circle of hopelessness, fear, anxiety.
Panic anxiety sufferer lives in a vicious circle of hopelessness, fear, anxiety.

The attack may be either a one-time occurrence or repeat episodes. In most cases, recurrent attacks are triggered by a specific situation, which has caused a panic attack earlier. The patient feels threatened and unable to escape leading to triggering of fight-or-flight response of the body.

The person concerned may be happy and healthy and experience the attack unexpectedly. In some cases, he/she may suffer from the condition as a part of another disorder, such as depression, panic disorder, or social phobia. Nevertheless, panic attacks can be treated completely.

 Main Causes

Genetics and Environmental Factors – The exact cause has not been confirmed by researchers yet. However, the condition may trigger from a combination of factors. Some of the major ones include environmental and genetic factors. Studies reveal that the tendency to get panic attacks usually runs in families. Brain chemistry is also responsible for the condition.

Major Life Transitions – Major changes in life such as pregnancy, delivery of a baby, graduating from college, marriage or starting a job can cause panic attacks.


Extreme trauma, stress or bad past memories can cause Panic Attack
Extreme trauma, stress or bad past memories can cause Panic Attack

Stress – Severe stress is also a major cause of a panic attack. Loss of job, the death of a loved one, or divorce or bad memories of the past can lead to an attack.

Medical Causes – Panic attacks can also be a result of other medical conditions and physical reasons such as withdrawal of medications, hyperthyroidism (overactive thyroid gland), excess use of stimulants (caffeine, amphetamines, cocaine), hypoglycemia (low blood sugar), or mitral valve prolapse (minor cardiac condition wherein one of the valves of heart doesn’t close properly). Besides, some kinds of phobias like fear of heights or fear of crowded places may trigger such attacks.

Therefore, it is crucial to visit a doctor to rule out the possibilities of these conditions.

Who are Likely to Suffer from Panic attacks?

Those in late teens or early adulthood are more vulnerable to this condition. Also, it affects more women than men.

Individuals with a family history of panic attacks or disorders or a history of childhood sexual/physical abuse are likely to get panic anxiety. Point to note that, those subjected to major life stress, traumatic event, major transitions of life, smoking or excessive caffeine intake are likely to get panic anxiety. 

Natural ways to Control Panic Attack 

Use Lavender

Use Lavender oil for relief from panic attack.
Use Lavender oil for relief.

The lavender essential oil will help you to calm yourself. A drop of it on collarbone or temple can help.

Avoid Caffeine, drugs, alcohol, and Smoking

Caffeine is not good for chronic anxiety. It may lead to nervousness and jitters. Caffeine may cause or exacerbate anxiety disorders. Hence, it is important to reduce the intake of caffeine. Also, smoking can also lead to anxiety and the same applies to alcohol as well as drugs, the best thing is to limit the intake strictly.

Quality Sleep

You should make quality sleep, a priority. Avoid reading or watching television in bed, using your phone, tablet, or computer in bed, and avoid tossing and turning.  Moreover, stay away from caffeinated drinks, large meals, and nicotine before bedtime.

Meditation Helps

Meditation calms the mind and removes negative thoughts.

This wonderful method can help you to get rid of muddled thoughts. In addition, meditation promotes calmness and mindfulness while providing relief from stress and anxiety. A 30-minute meditation session a day can alleviate symptoms of panic anxiety and work as an antidepressant.

Follow Healthy Diet

Intake of processed foods and preservatives can lead to mood swings. A diet high in sugar can also affect one’s temper. It is advisable to stay hydrated and avoid processed foods. Include a diet rich in complex carbohydrates, lean proteins, and fresh fruits and vegetables.

Deep Breathing

Deep breathing exercises can help you to restore normal breathing patterns and decrease anxiety. These are very helpful in handling faster heart rate, dizziness or lightheadedness caused by faster breathing patterns.

Is Freedom from Pain attack possible?

Freedom from panic attack means life full of happiness and hope!
Freedom from a panic attack means a life full of happiness and hope!

 For many, panic anxiety is a dreaded reality with no solution in existence. That is why they live in constant fear of getting another attack with a feeling of helplessness. The everyday life of such people is far from peace and happiness.