Are there ways to relieve panic attacks/anxiety without medication?
Last Updated: 01/07/2020 at 5:27pm
April Zamzow, CSW, MA, LPC
Licensed Professional Counselor
There are many times in our lives when we could use an ear to listen and help us through the things that we are struggling with. I can do that.
Top Rated Answers
Panic attacks and anxiety can be improved in so many different ways, so you might be better without medication. medication does not work for everyone, but if other non-medication techniques haven't worked and the panic attacks and anxiety is really really severe then it might be a necessity to start an anti-anxiety medication. If you check out our 7 cups of tea self help guide for anxiety then you might find some helpful alternatives in there, or if you message a listener then just talking about what is making you anxious can help sometimes. I'd recommend attempting some grounding or distraction techniques as a starting point if you are reluctant to take medication.
This doesn't help to prevent an attack but it can help bring you down from one: Hot water! Hot tea is preferable, but it takes too long to make. Pop a cup of water in the microwave for about a minute, and slowly sip. The steam will open up your lungs and help you breathe a little bit better. Oxygen will start to flow properly and your body's panic response will reduce. Just be sure not to burn yourself. If you do have the chance to make tea, (or if you want to steep it as you drink) mint tea is my recommendation. Good luck!
Panic attacks can occur for many different reasons. You can try to find ways to cope with the panic attacks something that is helpful is doing a grounding exercise. One that is super helpful is called 54321. This is where you identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and one thing you can taste. By doing this it allows you to focus on the things around you and how you can manage in situations and be in the moment. Practicing mindfulness can be another helpful way to help relieve anxiety. In all honesty finding ways to cope and manage is the most important thing.
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