Self-medication
Self-treatment for panic attacks – symptoms, techniques and natural support | NO PANIC
Panic attacks · what happens and how to help yourself
Panic attacks are sudden and intense bouts of intense fear or discomfort that reach their peak within a few minutes. Scientifically, they are considered part of panic disorder or can occur on their own.
What happens in the body and brain during a panic attack?
1) Physiological reactions
- ✓ The sympathetic nervous system is activated (“fight or flight”).
- ✓ Increased heart rate, rapid breathing (hyperventilation), sweating, trembling, dizziness, etc.
2) Brain mechanisms
- ✓ The amygdala (the fear center) may be hyperactive.
- ✓ Imbalance in neurotransmitters: serotonin, norepinephrine, GABA.
3) Psychological factors
- ✓ Stress, anxiety or phobias.
- ✓ Increased sensitivity to bodily sensations → normal changes are interpreted as dangerous.
Symptoms of a panic attack
- • Rapid heartbeat
- • Difficulty breathing or choking
- • Chest pain or discomfort
- • Nausea or stomach discomfort
- • Shivering or chills
- • Fear of losing control or dying
- • Dizziness or a feeling of unreality
Treatment of panic attacks
1) Psychotherapy
- ✓ CBT is most effective: recognizing and changing thoughts/behavior, controlling symptoms.
2) Medications
- ✓ Antidepressants (SSRIs) and benzodiazepines – short-term and under supervision.
3) Self-help and relaxation
- ✓ Deep breathing and control of hyperventilation.
- ✓ Meditation, yoga, regular exercise.
- ✓ Avoid caffeine, alcohol and stimulants.
4) Education and support
- ✓ Understanding the process reduces fear of symptoms.
- ✓ Support groups and conversations with loved ones.
What to do during a panic attack?
• Breathe: 4 sec. inhale through the nose → 4 sec. hold → 6 sec. exhale through the mouth.
• Focus on a real detail around you.
• Remind yourself that it is temporary and not dangerous.
• If you can – sit or lie down in a quiet place.
• Breathe: 4 sec. inhale through the nose → 4 sec. hold → 6 sec. exhale through the mouth.
• Focus on a real detail around you.
• Remind yourself that it is temporary and not dangerous.
• If you can – sit or lie down in a quiet place.
Natural support: NO PANIC spray
For those looking for a gentler and more natural way to deal with panic attacks, we have created a special spray with 7 selected herbs — passionflower, rhodiola, ashwagandha, lemon balm, valerian, mint, eucalyptus — enriched with a little magnesium.
Alcohol-free Preservative- free Non-addictive Flavors: mint · lime · honey
The spray is a "soothing partner at hand" - it helps you feel in control, especially when you are transitioning to more natural methods. It is not a substitute for professional help.