Self Help For Panic Attacks

Panic attacks can be the most debilitating of mental illnesses. They can strike when you least expect it. But what are the symptoms, and what self help for panic attacks can I perform? I answer those questions here.


A Black And White Image Of A Upset woman - Self Help For Panic AttacksPanic attack symptoms can be very visual. The most common of these being shaking, sweating, unable to maintain eye contact, unable to speak or speaking rapidly. Looking frightened or sick is quite common too, the person almost looks like they are about to burst into tears.

The invisible symptoms are most commonly feeling sick, rapid and confused thoughts, stomach churning, palpitating heart or rapid beating, feeling the need to urinate or defecate, feeling like you want to cry or run away.

Because the brain is diverting resources of your body to the flight instinct, you can find that your vision becomes blurred. I found this to be the most disturbing of symptoms until I understood why it was happening.

Many suffer from feelings of terror and pending doom. catastrophizing all possible situations often occurs, thus making the smallest of tasks seem impossible. This can be as simple as going to the shop, but your mind tells you something is going to go wrong. this builds and feeds your anxiety and symptoms.

Lack of sleep or random sleep patterns can also be an indicator, so the person can look tired and present as confused.
The person may also be having suicidal and self-harming thoughts, this can be indicated by the covering of arms or legs when usually they would wear short-sleeved shirts, or you will see plasters or bandages.

This is not an exhaustive list, after all, we are all individual. These are however the most common symptoms.

Social Isolation

Many people who suffer from panic attacks treat themselves by stopping doing whatever causes the attacks. And for most this means social isolation, limiting contact with others and or avoiding busy places and spaces.

You will usually find people who suffer from panic attacks also have few or no friends and no longer keep in touch with family. They will also not answer the telephone or open the door to people, communication is preferred by letter or email.
Also, the reaction of others to panic attacks can put the sufferer off even more. Many people react negatively to people showing symptoms because they are ignorant of the causes.

Causes Of Panic Attacks

There are numerous causes, but these can be major events in your life. Or can be caused by a negative experience with an event or person. It is a way of your brain reacting to try and protect you, its the flight or fight instinct, usually the flight.

Self Help For Panic Attacks

A Meditating Man - Self Help For Panic AttacksYou can help yourself by looking at natural effective options. I would always advise you should speak with your healthcare professional first before going forward.

Many people find meditation helpful, this can help to settle the mind and reduce panic. You can claim my recommended meditation guidebook here. This at first may be difficult to undertake, but sticking at it can produce exceptional results.
The main way you can create self help for panic attacks is to breathe. There are many breathing exercises, you will cover some of them with meditation. Many people choose to use the paper bag method, this helps to slow down your breathing.

But I would personally advise the meditation method.

You can also consider herbal, natural remedies. 5-HTP is one of the main natural remedies used as it portrays to help with depression, sleep, and anxiety. 5-HTP is a natural antidepressant and helps the body to produce serotonin, you can read more about 5-HTP here.

You should also consider sleep hygene, click here ro read my article ‘Top Tips To Get A Good Nights Sleep‘.

Another good herbal therapy is to consider camomile tea, this as a very relaxing effect on the body. You can combine this with lavender scents on clothes and pillows.

It is also a good idea to research panic attacks, it would give you a valuable insight and help recognize the cycle and effects it has on you.

If of course, these options do not work for you, you will need to consult your healthcare professional. He will inevitably prescribe medication or be taken to the hospital.

Last  Word

As with any mental illness it is impossible to create an exhaustive list on the subject. I hope that this short article on self help for panic attacks helps, or inform you. I will add to this article to keep it up to date.

Do you have any experience of panic attacks? Why not share your thoughts and comments below, also feel free to ask questions and I will get back to you.





  1. Hi Darrin,
    First of all, thank you!!
    Not only for the great advice, but for actually caring.
    You would hope family members cared enough to listen and try to comprehend what’s going on. All I hear is, get over it, you’re fine or it’s all in your head.
    Gee, you think????
    I will definitely try your recommended meditation guidebook and the 5-HTP.
    Prescriptions have made my panic attacks worse, so I just refuse to take them. I sometimes feel doctors only care to push prescriptions instead of a more natural approach which is what you recommend and I appreciate it.


    • Thank you very much for your comments, sometimes the natural ways are the best. It is whatever works for you. You should take a look at an article I have written about 5-HTP, just click here. Take care.

  2. Hi Darrin, I can relate to this article and have experienced the signs you mentioned from someone I know. I think it can be hard to read people sometimes even the ones most close to you and I believe it worth just asking “are you ok” if you think somebody needs the support.

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