The natural treatment for Panic Syndrome can be done through relaxation techniques, physical activity, acupuncture, yoga and use of natural herbs through aromatherapy and tea consumption.
This syndrome is characterized by a high level of anxiety and panic attacks that arise suddenly, causing symptoms like cold sweat, heart palpitations, dizziness, tingling and tremors in the body. The attacks usually last about 10 minutes, but can be avoided through natural treatments as shown below.
Relaxation techniques are used to calm the body and distract the mind from the panic attack, and can be used daily or during the first signs of a crisis. Among the techniques are:
1. Slow and deep breathing
Breathing slowly and deeply helps to relieve shortness of breath and reduce heart rate by following these steps:
- Sit with your spine erect or stand up straight;
- Close your eyes and place your hands on your belly;
- Inhale the air counting to 5 slowly, swelling the belly to fill it with air;
- Exhale the air also counting to 5 slowly, releasing air from the belly and contracting the muscles of this region.
This process should be repeated 10 times or for 5 minutes.
2. Imagine a safe place
To use this visualization technique, one must think of a real place that conveys peace and security or create an imaginary environment, thinking of all the details that help bring peace.
Thus, it is important to think and describe details such as the sensation of the breeze on the body, the smell of the sea, the noise of a waterfall, the softness of a rug or a sofa, the singing of birds and the color of the sky. The more details, the more security the mind will feel, facilitating the improvement of panic attack symptoms.
3. Yoga
Yoga is a practice that unites stretching, breathing control and strengthening of the muscles. Regular yoga practice relieves stress and anxiety by helping to prevent panic attacks.
In addition, learned postures and breathing control techniques help relieve body tension at the time of a crisis by regulating breathing, heart rate, and helping the mind to get out of the focus of fear and dread.
4. Aromatherapy
Aromatherapy uses plant essential oils that stimulate different areas of the brain and reduce anxiety, and can be used through massage oils during bathing or through a diffuser that releases the aroma into the room.
To treat panic syndrome, the most indicated oils are the essential oil of cedar, lavender, basil and Ylang Ylang, which have soothing and antidepressant properties, helping to regulate the heart rate and relax the muscles. Here's how to use the oils in: Aromatherapy for Anxiety.
5. Pilates
Pilates is an exercise that works all regions of the body, helping to strengthen muscles and tendons and regulate breathing.
This technique relieves anxiety primarily due to breath control, and helps fight the symptoms of panic syndrome by increasing motor coordination and body awareness, making it easier to overcome fear during a crisis.
6. Acupuncture
Acupuncture is a therapy of Chinese origin that helps to regulate the body energies and to calm the mind, reducing the stress, the anxiety and tensions and muscular pains.
The frequency and type of technique used in acupuncture varies according to the symptoms presented by the patient, but weekly sessions are usually used at the beginning of treatment, which can be spaced out as anxiety and panic attacks decrease.
7. Physical Activity
Physical exercises, especially aerobic activities such as cycling and walking, help release body tension and stress and are directly related to the prevention of panic attacks.
Thus, to reduce anxiety one should practice activities such as swimming, walking, cycling or other sports that bring pleasure at least 3 times a week, and it is also important to eat healthy and sleep at least 7 hours a day.
8. Soothing teas
Some plants bring calming properties and can be consumed in the form of tea, helping to reduce anxiety. Thus, to control and prevent panic attacks, plants such as valerian, camomile, passiflora, lemon balm and Gotu Kola can be used. Here's how to use these plants and other natural calming agents here.
However, in more severe cases it may be necessary to treat with a psychiatrist in sessions of behavior therapy and psychotherapy, as may be necessary to take some medicines such as Alprazolam or Paroxetine. See which remedies can be used in Remedies to Treat Panic Syndrome.
Also, to quickly overcome a crisis, see what to do during a panic attack.
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