I was 21 when I had my first panic attack. It was the most terrifying thing Ive ever experienced. It came out of nowhere, and was so sudden and intense that I had to go to the ER to get it under control. That would be the first of many anxiety attacks, and a long life of living with anxiety.
“I don’t know, It just came out of nowhere, I was fine a minute ago”
The most frustrating part is not knowing how or why it happens, and even more frustrating, not being able to explain what you’re or why you’re feeling that way. The question is always “Whats wrong?”, and the answer is always the same “I don’t know, It just came out of nowhere, I was fine a minute ago”.
If you’ve never suffered from anxiety, its such a hard feeling to explain. The best way I can put it into words is, you know that feeling you get when you get pulled over? Or you get a call with terrible news, and you have this heaviness in the pit of your stomach? It feels just like that, but it lasts hours or sometimes even days. You are extremely tense, and on edge. The really bad attacks come with hyperventilating, sweaty palms, nausea, paranoia, and sudden emotional outbursts due to frustration. I wouldn’t wish this on my worst enemy!
Over the years, I’ve learned to live and cope with my anxiety without medication. I was never interested in taking meds to ease the symptoms, so I had to research other alternatives. Of course, seeing a DR and getting a professional opinion is first and foremost. But if you’re looking for a natural way to help get rid of an attack instantly, try my steps below.
Breathe
- Ive found this is the easiest to do and helps calm me down instantly. Lay on your back and take slow deep breaths in, count to 10 each time you inhale and exhale. This will slow down your heart rate and help regulate your breathing. This usually works for my mild attacks.
Ice
- If you feel it getting really bad, try clutching a piece of ice in your hand. This will take the focus off your anxiety and redirect you to pay attention to the cold and pain of the ice. Hold the ice for as long as you can bare, but try to do it until the ice melts if possible. By the time its melted, you should feel so much better.
Muscle Control
- This technique I use when I feel the attack getting worse and on the brink of becoming a panic attack. Lie on your back, and focus your mind on controlling your muscles from head to toe. Starting with your toes, begin to tense up your muscles and hold the flex as you begin to work your way up to your head. Tensing up each group of muscles until you reach the top of your head, then slowly work your way down from head to toe, relaxing your muscles. Do this as many times as you need to until you start to feel the anxiety subside.
