How I Overcame Debilitating Panic Attacks without Drugs-Part 2
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This is part 2 of my story on, “How I Healed Debilitating Panic Attacks without Drugs.” In part one, I shared the story of my debilitating and terrifying experience with panic attacks. If you haven’t read it yet, you can find part one, here.
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In part 2, I share my tips on what I did to overcome these debilitating attacks without drugs. In the tips below, I share several links to products that helped me. None of the links are affiliate or commission-based links. I just hope they help you too.
As with anything, nothing works for everyone. If you’ve been experiencing panic attacks for a long time, you may be familiar with some or all of these tips. But if there is someone new looking for help, or if you walk away with one tip to help you manage your panic attacks, then this story has served its purpose.
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Here are very the steps I took and still take from time to time to help me manage my panic attacks and keep them at bay.
1. REMOVE ALL STIMULANTS
Now, this is panic and anxiety attack 101. You must first eliminate all stimulants. Especially caffeine. This might be hard for you to hear if you are new to managing panic attacks or anxiety and love those tasty, caffeinated beverages at Starbucks. But hear me now, all caffeine must go if you want to live a life free of panic attacks. I love coffee too, but I got used to drinking decaf. You may say gross but get over it. You must learn a new way of being if you want to tackle this.
Keep an eye out as you may find new stimulants finding their way into your life. I love ashwagandha, but my body reacts to it like it’s caffeine. Too much of it, and I feel the waves of a panic attack coming on.
2. BE MINDFUL OF YOUR THOUGHTS
This was huge for me. If I feel a panic attack coming on, I see it for what it is, an illusion my mind is making up due to this disorder. I can literally tame the beast. If I believe what is happening to me is real, that is when it has control over me, and I go down the rabbit hole, and freak out. But if I remove myself from being “in” the fear as if it were a part of me and saw it as something separate from me. I say to it, “This not real. This something my mind is making up.” Just by doing that, I was able to reduce the hold it had on me and continue with what I was doing.
You can even tell if it is a panic attack as opposed to a real condition because the more you give in to it, the stronger it feels; the more you don’t give power to it, you can feel its strength weakening. Pretty wild.
3. CHALLENGE YOURSELF
I challenged myself every day. I remember calling a friend. I told her what was happening to me and arranged to meet her for lunch at a local cafe. I was determined not to back out. I don’t know if my friend noticed, but as I was sitting across from her, I was screaming inside my head the entire time. Telling myself I was freaking out, but the other part of me said, “Ignore that thought; everything will be okay. You’re going to be okay.” And I did it!
What I realized for me the more I challenged my fears and survived, the more my mind accepted we were safe and I could do the next time.
4. TAKE MAGNESIUM
Panic attacks can also be caused or exacerbated by a magnesium deficiency. Magnesium also helps to calm and soothe the nerves, so be sure to take magnesium every day. The daily requirement for women is 320 mg and for men it’s 420 mg daily. If you want to learn more about magnesium’s effect on your moods, watch this video, “Magnesium’s Effect on Anxiety and Depression” click here.
5. MEDITATION/YOGA
Mediation and yoga can help keep panic attacks at bay. I know, you’ve probably heard that a hundred times. And I know, you can’t meditate because your thoughts can’t stop racing long enough for you to meditate. But that’s exactly why we meditate. It’s like saying, “I want to become physically fit, but I don’t want to exercise.” Meditation is like exercise; you can’t expect to get in shape without working your way to getting there. You have to build your way up to it.
Meditation has been scientifically proven to shrink our amygdala (our brain’s fight or flight response and where anxiety lives) while simultaneously increasing our grey matter (our ability to reason). This is why meditation is perfect for people who suffer from anxiety or panic attacks because it works at the root by shrinking our fight or flight response while activating the calm and happy parts of our mind as an extra added bonus. Think of it as emotional fitness and wellness for your brain. To learn more about how meditation affects the brain, watch this video. Click here.
If meditation is not for you, then try the active form of meditation, yoga. Yoga positions (asanas) help release tension and emotions from the body. You can find many beginner videos on YouTube. I’m a huge fan of YouTube as you will see. A consistent practice of yoga and meditation will help to keep panic and anxiety attacks away.
Note: Meditation can be soothing during a panic attack if it’s a meditation designed for anxiety or panic attacks, but meditation can sometimes exacerbate a panic attack. If that happens try yoga, or one of the suggestions below. . . .
ANTI-ANXIETY MEDS
I did not use medication to overcome my panic attacks. If you recall in part one, meds are what got me here, so they were now, a big trigger for me. I couldn’t use drugs. I had to find something else that worked. However, if you are taking meds and they help you, continue using them. I’m not anti-meds, but I do encourage readers to try to see if they can manage their panic attacks without meds but prescriptions have been a lifesaver for so many people too.
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WHAT TO DO IF YOU HAVE A PANIC ATTACK
1. REMEMBER YOU ARE SAFE
First thing, remember you are safe and it’s just a trick your mind is playing on you. This can help to reduce how much the panic attack has control over you. The faster you nip it in the bud and switch to a better, more comforting, empowering thought, such as, “This fear is not real. I am safe,” sometimes, may be all you need. However, if it’s got you good and sometimes they can, try one of the other tools below.
2. RUN, DANCE IN PLACE, or SHAKE IT OUT
Panic attacks result from the fight or flight response in our mind being triggered and releases adrenaline into our system.
It was intended to give our bodies the physical boost we needed if we ever need to run in we are caught in life or death situation.
Running, dancing in place, or shaking your hands and your body can help expend the adrenaline coursing throughout your body. So, dance, go for a run, or shake it out to get that extra energy out of you.
3. TIGHTEN AND RELAX YOUR BODY
This exercise is very effective. It can be done almost anywhere. In bed, at your desk at work, or in a car. All you have to do is tense up your entire body. Make fists with your hands, bring your shoulders up to your ears, bring your elbows into your side, clench your butt, and close your eyes tight. Take a deep breath and hold it tight for 10 seconds. Then exhale and let it all out. Do it 3 times, or as often as it feels good to you.
4. DRINK YOURSELF CALM
Already taking magnesium? Try taking some additional magnesium during an attack. Try drinking a glass of Calm, a magnesium-enriched drink that can help soothe nerves.
You can learn more about Calm here (not an affiliate link).
5. EFT TAPPING
Emotional Freedom Technique, also known as tapping, is used by therapists and EFT practitioners to help calm patients. EFT is believed to help clam the nervous system by tapping on the body’s meridian points. Brad Yates is one of the leading tapping instructors on YouTube. You can try one of Brad’s videos here.
6. YOUTUBE VIDEOS
We all know YouTube is a plethora of how-to videos. YouTube also has a great selection of videos that can help you during a panic or anxiety attack. Here is a great go-to playlist.
7. ESSENTIAL OILS
During the height of overcoming and challenging myself through my panic attacks, I carried essential oils with me everywhere. Here was my trick, I put a few drops on a sheet of facial tissue and carried it with me. It was easy and discreet. This was a life saver when I tried getting a plane again without freaking out. When I felt nervous, breathing in the scent off the tissue really helped to ease my nerves. My favorite EO for my panic attacks is Panic Button by Aura Cacia. You can find it on Amazon here (not an affiliate link).
8. RESCUE REMEDY
Rescue Remedy drops also helped me get through my panic attacks. Made from the essence of flowers, Rescue Remedy is all natural, non-toxic, homeopathic, sugar-free, and vegan. You learn more about them on Amazon here. Also available in pastilles here.
9. ACUPUNCTURE
If none of the above is working. It might be time to pull in the big guns here before turning to medication. Acupuncture works surprisingly well for panic attacks. It’s believed by placing needles in the body’s meridian points helps to restore the energy flow back into the body. Patients of acupuncture often report feeling a sense of calmness after a session. Here are two articles to learn more about acupuncture for anxiety, which can help panic attacks as well.
10. IF YOU NEED HELP TO GUIDE YOU
Hire a therapist or life coach who specializes in anxiety and panic attacks.
With everything I listed here, I was able to overcome my panic attacks. What worked best was determination and mindset. Telling myself, I was going to conquer it and it wasn’t going to conquer me. Each time I conquered something it helped to rewire my brain. After healing, I went on to land a dream job doing fashion events, and later found my calling to become a life coach and modern mindfulness teacher bringing these tools to help others. I hope these tips help you to overcome or bring you some comfort during an attack.
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Kat OM is a resilience mindset coach based in New York City. Her signature program, Mindful Resilience, provides 21 tools and lessons to help keep you emotionally resilient through life. She is also the author of Resilient Love: Turn Your Wounds into Your Wings. You can also find Kat OM at: KatOMLife.com | IG: kat.om.transform.your.life | FB: katOM30