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Natural Remedies For Panic Attacks

Medically reviewed by Stephanie Nera, RPh, PharmD · Pharmacology

Written by Den Alibudbud · Updated Nov 21, 2022

Natural Remedies For Panic Attacks

Anxiety is a common situation for anyone to find themselves in. After all, it is the body’s automatic and natural response to varying levels of stress. The intensity of anxiety also varies per person and if taken to the extreme, may cause anxiety disorders in some people. There is medication available to help deal with the symptoms of certain conditions. However, people are also encouraged to try natural remedies for panic attacks. 

Here’s how.

How Anxiety Affects Your Life

However, regardless of your diagnosis, it is helpful to know how to deal with anxiety not just for yourself but also for other people.

For parents, it is beneficial in your journey as a parent and your child if you are aware of how to deal with these things and understanding the methods or natural remedies for anxiety in children.

For teachers or anyone working with young people and teens, it is crucial to know possible methods of managing teenage panic attacks or natural remedies for teenage anxiety since at these ages, hormonal changes are bound to happen.

Contrary to what most people might believe, even people diagnosed with anxiety disorders have much to benefit from when it comes to dealing with anxiety. Besides doctor-prescribed medicine, there are natural remedies for anxiety that are not just limited to over-the-counter anxiety medication.

Natural Remedies for Panic Attacks and Anxiety

What are some natural remedies for panic attacks and anxiety? There are many recreational activities to help curb anxiety and work towards a more peaceful state of mind. 

Mindfulness activities

A common recommendation is engaging in mindfulness activities. This includes practicing yoga and meditation. There is a wealth of podcasts, videos, applications, and resources available online to help you through starting yoga or guided meditation. Taking even as little as 2 minutes out of your day to pay attention to your state of mind can do wonders when dealing with worry or anxiety.

natural remedies for panic attacks


Another recreational habit and one of the best natural remedies for panic attacks is journaling or being able to document each day and write down your thoughts through digital means or a traditional pen and paper. This creates a habit similar to mindfulness activities that allow you to be in tune with your feelings. It allows you to take time to process and understand the feelings you have at a certain moment.

Avoiding triggers

Anything that allows you to take a break or separate yourself from your stressors for a set time in your schedule is helpful. Having time-outs or enjoying certain leisure activities allows you to not get too overwhelmed by certain stimuli. Here are a few activities that can help take our mind off worry: 

  • Getting a massage
  • Joining a crafts workshop or dance class
  • Tai Chi
  • Keeping your weekends work-free

Alternative Methods

In the event of a panic attack happening, the body’s fight or flight response is triggered. This means that a lot of activities that involve prior planning may not be possible. The best we could do is to equip ourselves with methods of preempting panic attacks or knowing what to do if ever we are put in a situation wherein we or someone we know is suffering a panic attack.

Here are some natural remedies for panic attacks.

Using logic

The first is rationalization or using logic and questioning our thought process. In the event of a panic attack, our minds usually spiral into focusing so much on stressors and sending us to unreasonable and disproportionate reactions. If we doubt ourselves or point out logical flaws in our way of thinking when we realize or catch ourselves slipping down the slope, it is easier for these thoughts to be curbed.

Breathing exercises

The second is a way of calming down by using focused breathing. Focused breathing is a method wherein you pay attention to your breathing, as the name implies. There are resources online to guide you through focused breathing with the timing and even soothing sounds to prevent you from hyperventilating and spiraling further into a panic attack.


Grounding is a common method of dealing with panic attacks and one the recommended natural remedies for panic attacks. This involves paying attention to tangible things that are present. This aims to shift the focus from what is causing the anxiety to other things. Identifying things you can see, hear, smell, taste, and feel allows you to shift your focus from whatever is stressing you out and grounds you to the present time.


Aromatherapy is also a method that allows people to ground themselves. Having a diffuser or possible inhalers for calming aroma helps a lot of people when it comes to dealing with panic attacks. Steeping and drinking tea also helps relax and ground someone in the same way.

Lifestyle Changes

Besides seeking professional help and getting diagnosed, some ways of curbing anxiety include examining your triggers. Identifying and managing these triggers help greatly in trying to curb anxiety.

If you wish to seek professional help, your doctor will ask you to monitor and log your stress triggers. By understand these triggers, they can help you manage your stress. This can be done through consultations, counseling, or cognitive behavior therapy.

Developing healthy habits is the key to holistic growth and curbing negative emotions. Focusing on your health and honing in on solutions that can help you sustain a healthier lifestyle and mindset is just as important as knowing what issues you have to address.

Key Takeaways

In conclusion, there are many ways of dealing with anxiety. Regardless of previous diagnosis or lack thereof, it is helpful for people to know how to calm themselves. They can also help others who may find themselves suffering from a panic attack.

Consult your doctor for proper diagnosis and to better equip yourself with natural remedies for panic attacks. 

Learn more about Anxiety and a Healthy Mind here


Hello Health Group does not provide medical advice, diagnosis or treatment.

Medically reviewed by

Stephanie Nera, RPh, PharmD


Written by Den Alibudbud · Updated Nov 21, 2022

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