How To Manage Anxiety Naturally And Stop Panic Attacks

You have a career you’ve worked tirelessly for. Most days are packed with meetings, emails, deadlines, and expectations. Or maybe you’re not working in an office, but your days still start early — making meals, calming meltdowns, managing the household, and keeping everything and everyone afloat.

You give it your all — your time, your patience, your whole self — and sometimes there’s no break, no quiet, no recognition.

Even if you’re keeping everything together on the outside, inside you might feel like you’re falling apart — like you can’t breathe. Beneath the surface, there might be a version of you fighting an invisible battle. That heavy feeling in your chest, the racing thoughts, the overwhelming sense that something inside you is unraveling.

Panic attacks doesn’t care what’s on your calendar. It doesn’t wait for a good time. And even when you try to hold yourself together, your body is screaming, “I can’t keep up!”

Pretending you’re fine might be the most exhausting thing of all — just as draining as the panic itself.

You’re not weak for admitting it.

In fact, recognizing it and giving yourself permission to ask for help is one of the strongest things you can do. Awareness is the first step toward healing. And from that step, a path begins — one filled with choices and tools that can support your emotional recovery.

There are many effective ways to manage stress, anxiety, and panic attacks — and while there’s no one-size-fits-all solution, the good news is that healing is possible. Over the years, I’ve explored a variety of strategies, and habits that have helped me regain a sense of control and calm.

In this article, I’ll walk you through the ones that made the biggest difference for me. These aren’t just theories or generic advice —they’re real, practical steps I’ve personally used to navigate some of my hardest moments. My hope is that by sharing them, you’ll feel less alone, more understood, and more empowered to take your own steps toward emotional balance and healing.

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How Do You Know if You Have a Panic Attack?

Physical Symptoms:

Rapid heart rate (palpitations or pounding heart)
Chest pain or tightness (often mistaken for a heart attack)
Shortness of breath or feeling like you can’t breathe
Dizziness or lightheadedness
Nausea or upset stomach
Trembling or shaking
Sweating (especially cold sweats)
Chills or hot flashes
Numbness or tingling (especially in hands, feet, or face)
Feeling weak or unsteady
Dry mouth
Feeling like you’re choking
Headaches or tension in the neck and shoulders

Psychological Symptoms:

Intense fear or a sense of doom
Feeling detached from reality or yourself (derealization or depersonalization)
A strong urge to escape the situation
Fear of losing control or “going crazy”
Fear of dying
Confusion or difficulty concentrating

In my case, when I had a strong attack, it was always accompanied by tachycardia. I went to many cardiologists, convinced that I had a heart problem, and I had many investigations, until finally I realized that it was just the effect of the panic attack. But a correct diagnosis can only be made by a medical specialist following a consultation and appropriate investigations.

Anxiety vs. Panic Attacks

Knowing which one you’re dealing with helps you choose the right coping strategies.

Anxiety is the feeling of worry, nervousness, or unease, often about something with an uncertain outcome. It’s usually related to stress or anticipation. It builds up over time and lasts for hours, days, or longer, depending on the situation. It’s like a slow-burn worry due to the stress of everyday life.

A panic attack is like a flash flood of fear — intense, sudden, and physically overwhelming. Usually they are short—peaking around 10 minutes and resolving within 20–30 minutes, though aftereffects can last longer. Can be triggered by stress or occur unexpectedly with no clear cause (especially in panic disorder).

The Science Behind Panic Attacks

1. The Fight-or-Flight Response

Panic attacks are a misfiring of your brain’s survival system.
The amygdala, your brain’s fear center, mistakenly triggers an emergency even when there’s no real threat.
Your body floods with adrenaline, causing: Rapid heartbeat, shallow breathing, tight muscle, sweating, dizziness, and more.

This is useful if you’re running from danger — but completely unnecessary when you’re just sitting on the sofa.

2. Cognitive Distortions

The brain misinterprets normal sensations (like a racing heart) as a threat.
Thoughts like “I’m dying” or “I’m going crazy” fuel the panic, creating a feedback loop.

3. Conditioning and Triggers

After one panic attack, your brain may associate certain places, situations, or sensations with fear.
This creates anticipatory anxiety, making future attacks more likely.

4. Underlying Factors

Stress, lack of sleep, past trauma, subconscious fears, or genetic sensitivity to stress hormones all play a role.
Panic attacks often arise in people who are sensitive, intelligent, perfectionistic, and high-achieving — not weak.

Dr. Claire Weekes (Pioneer in anxiety and panic treatment)

“The very fear of panic is what keeps it alive. Recovery begins not in fighting panic, but in accepting it, floating through it, and letting time pass.”

Weekes emphasized that panic is not dangerous — just intensely uncomfortable.
Her method involves facing, accepting, floating, and allowing time to pass, rather than resisting or fleeing.

Dr. Judson Brewer (Neuroscientist and psychiatrist)

“Anxiety and panic feed on habit loops in the brain — the more we react with fear, the more the brain repeats the cycle.”

He explains that panic is rooted in reinforced brain circuits. The more we fear the sensations, the more the brain sees them as a threat.
His approach includes mindfulness and curiosity to break the cycle and retrain the brain.

**Dr. Bessel van der Kolk (Author of The Body Keeps the Score)**

“Trauma and stress live in the body. Panic is often a response from the nervous system saying: I don’t feel safe.”

Van der Kolk sees panic as a somatic (body-based) reaction — the nervous system getting stuck in a fight-or-flight response.
He recommends body-centered therapies like EMDR, yoga, somatic experiencing, and grounding.

The Real Risks and Long-Term Effects of Panic Attacks

You won’t die from panic attacks, but living with them your whole life isn’t just emotionally exhausting — over time, they start to affect your body in ways that are hard to ignore. When your nervous system stays in fight-or-flight mode for too long, it’s constantly flooded with stress hormones like adrenaline and cortisol. Eventually, that takes a toll. You might not notice it right away, but one day you realize you’ve got no energy, your muscles are always tight, and no matter what you do, you just can’t seem to fully relax.

Sleep is usually the first thing to suffer. You struggle to fall asleep because you’re afraid another wave of panic is coming. In my case, I even had panic attacks in my sleep — I’d feel them through dreams and wake up in full-blown panic. That kind of experience makes sleep unpredictable and draining. And the more exhausted you get, the more anxious you feel, leading to even more frequent attacks. It becomes a cycle that’s really hard to break unless you take real action.

Because our brain is so connected to our body, anxiety eventually shows up in your health in other ways too — especially digestion. You might start feeling bloated or nauseous, or experience IBS symptoms. Your appetite might disappear, and you can start losing weight without meaning to.

But what worries me most is what panic can do to your mental health over time. If you don’t do something about it, the anxiety takes over and can drag you down into depression. Some people turn to unhealthy habits just to distract themselves from the constant pressure, and that can only make things worse — hurting their quality of life and damaging relationships.

It took me a while to realize just how deeply panic attacks were affecting me — not just mentally, but in every area of my life. But once I saw the full picture, I knew it was time to do something about it. Healing is for everyone who wants healing — and that includes you.

Related Articles:

Quick Ways to Stop Panic Attacks

1. Cold Water or Ice

Cold water or ice can interrupt a panic attack by giving your nervous system a jolt that pulls you out of fight-or-flight mode. One reason this works is something called the diving reflex. When you splash cold water on your face or placing a soft ice pack on your face, neck or chest, your body reacts by slowing your heart rate, lowering blood pressure, and conserving oxygen — a built-in calming response meant to protect you in extreme conditions.

Cold also creates a strong physical sensation that distracts your mind from racing thoughts. Instead of spiraling deeper into fear, your brain shifts focus to the cold, helping to break the cycle of panic. This physical shock grounds you in the present, especially when your mind is stuck in fearful “what if” thinking.

It also helps regulate your nervous system, calming the stress response and activating your body’s natural “rest and digest” mode. It won’t stop panic forever, but it can help you regain control in the moment.

2. Ground Yourself with the 5-4-3-2-1 Technique

The 5-4-3-2-1 grounding technique is a simple, effective tool used to calm the mind during a panic attack by shifting your focus away from fear and anxiety and bringing your attention back to the present moment:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

By engaging all five senses, you help pull your brain out of panic mode and anchor it in the “now.” Panic attacks often flood the mind with racing, irrational thoughts. This technique gently interrupts that spiral by forcing you to observe the real world around you.

The science behind it lies in sensory distraction and mindfulness. When your brain is overwhelmed with anxiety, it gets stuck in fight-or-flight mode. Using your senses intentionally activates the logical, present-focused part of your brain (the prefrontal cortex), which helps calm the emotional center (the amygdala) responsible for panic.

In short, 5-4-3-2-1 gives your mind something safe and concrete to focus on — a small act that creates enough mental space to breathe, slow down, and regain control.

3. Ylang Ylang Essential Oil

Ylang-ylang essential oil helped me a lot when I had it on hand for panic attacks. But before using it, make sure you are not sensitive to it by applying it to a small area of the body.

In specialized books on essential oils, they talk a lot about the relaxing properties of ylang-ylang oil. It is a very good, gentle oil to support anxiety and panic.

How you can use it:

Inhalation (most direct for calming the nervous system)

Add 2–3 drops of Ylang Ylang oil to a diffuser with water and let the aroma fill the room.
Or place 1–2 drops on a tissue or cotton ball and inhale deeply for a few minutes.
You can also add a few drops to your hands, rub them together, cup over your nose, and breathe slowly.

Inhalation sends scent molecules directly to the brain’s limbic system, which regulates emotions, heart rate, and stress.

Topical Use (for a longer-lasting, subtle effect)

Mix 1–2 drops of Ylang Ylang oil with a tablespoon of carrier oil (like coconut, jojoba, or almond oil).
Rub it onto your chest, wrists, behind your ears, or the soles of your feet.

Do not apply it directly to your skin without dilution — it can cause irritation.

Safety Notes:

Avoid overuse — Ylang Ylang is strong and may cause headaches or nausea in high amounts.
Don’t ingest essential oils unless under the care of a certified aromatherapist or physician.
Keep away from eyes, children, and pets unless guided by a professional.

4. Valsalva Maneuver

The Valsalva maneuver involves:

Taking a deep breath and holding it,
Closing your mouth and pinching your nose (optional),
Then bearing down — like you’re trying to have a bowel movement.

This action stimulates the vagus nerve, which helps slow down your heart rate and activates the parasympathetic nervous system — the “rest and digest” side of your nervous system that counteracts panic.

A Note of Caution:

This technique is safe for most people but may not be appropriate if you have certain heart conditions.
Don’t hold your breath too long or strain too hard — just enough to feel gentle pressure.

Proven Natural Techniques to Prevent and Manage Panic Attacks Long-Term

1. Reduce or Eliminate Caffeine, Alcohol, and Sugar

Caffeine and sugar can increase heart rate and mimic anxiety symptoms, while alcohol can disrupt sleep and mood stability. Reducing or eliminating these substances can help stabilize your nervous system and reduce the likelihood of panic attacks.

2. Hydration Supports Nervous System Health

Chronic dehydration can worsen anxiety. Staying well-hydrated helps maintain healthy blood flow and keeps your brain and body functioning smoothly, which may reduce your sensitivity to panic triggers over time.

Also, sipping water during a panic attack can help ground you in the present moment. The simple act of swallowing and focusing on the temperature or texture of the water gives your brain a task and gently pulls your attention away from spiraling thoughts.

3. Healthy Eating

A balanced diet rich in whole foods supports overall mental health. Nutrients like omega-3 fatty acids, B vitamins, magnesium and antioxidants play a role in brain function and mood regulation.

Incorporate a variety of fruits, vegetables, lean proteins, and whole grains into your meals. Avoid processed foods and maintain regular meal times to keep blood sugar levels stable.

4. Sleep Hygiene

Good sleep hygiene can dramatically improve your quality of life and help manage panic attacks. When you sleep well, you experience better cognitive function, improved mood regulation, increased energy, and enhanced physical health. Your body becomes more resilient against illness and chronic conditions.

For those experiencing panic attacks, quality sleep is particularly valuable. Poor sleep is a known trigger for anxiety, while consistent, restful sleep reduces your vulnerability to panic. A well-rested body handles stress more effectively, maintains better emotional balance, and reduces hypervigilance. When you’re properly rested, you can also implement coping strategies more successfully during moments of anxiety.

To improve sleep hygiene, maintain a consistent sleep schedule, develop a calming bedtime routine, and create a comfortable sleep environment. Limit stimulants before bed, reduce evening screen time, and incorporate regular daytime exercise. These practices create a positive cycle where better sleep reduces anxiety, which in turn promotes even better sleep.

5. Yoga and Pilates

Both practices promote relaxation and body awareness, which can help reduce anxiety. Yoga, in particular, has been shown to improve symptoms in individuals with panic disorder.

Attend classes or follow online sessions focusing on gentle movements and breathing exercises. Aim for regular practice to experience cumulative benefits.

6. Quality of Your Breath Decides the Quality of Your Life

Controlled breathing can activate the parasympathetic nervous system, promoting a state of calm.

Practice breathing daily. Personally, I found it really difficult to use breathing exercises in the middle of a panic attack — focusing on my breath sometimes made me more aware of how shallow it was, which actually made things worse. That’s why it helped to practice when I was calm.

Try doing it for 10 minutes in the morning and again in the evening. Building the habit when you’re not anxious can make it easier to use when you really need it.

7. Emotional Freedom Technique (EFT)

Emotional Freedom Technique (EFT), commonly known as “tapping,” is a therapeutic approach that combines elements of cognitive therapy with acupressure.

In EFT, you physically tap with your fingertips on specific meridian points on your body while focusing on negative emotions or physical sensations and using affirmative statements. The main tapping points include the top of the head, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, under the arm, and the inside of the wrists.

The history of EFT Tapping begins with clinical psychologist Dr. Roger Callahan in the 1980s. In the 1990s, Gary Craig, a Stanford-educated engineer who had trained under Dr. Callahan, recognized the potential of this tapping therapy but saw an opportunity to make it more accessible.

Learn the tapping sequence through certified practitioners or reputable online resources. Regular practice can help manage anxiety triggers. I can honestly tell you that this technique has helped me a lot over the years, but I use it regularly, almost every day, for any problem.

8. The Emotion Code

The Emotion Code is a form of energy healing developed by Dr. Bradley Nelson. It’s based on the concept that emotionally-charged events from your past can lead to what he calls “trapped emotions” – negative emotional energies that become lodged in your body.

According to this approach, these trapped emotions can cause physical discomfort, emotional difficulties, and blockages in your life. The Emotion Code technique aims to identify and release these trapped emotions using muscle testing (a form of applied kinesiology) and a magnet, which is passed over the governing meridian (along the spine) to release the identified emotion.

Practitioners of The Emotion Code believe that releasing these trapped emotions can help resolve physical and emotional issues, relationship problems, and remove what Dr. Nelson calls the “Heart-Wall” – a protective barrier of emotional energy that the heart creates after emotional injury. The technique includes specific protocols for identifying which emotions are trapped, when they became trapped, and how to release them.

9. Spending Time in Nature for Grounding

Nature exposure can lower stress levels and promote a sense of well-being. Spending time in nature for grounding is like giving your entire system a reset. When you step into natural surroundings, your senses awaken to a different rhythm—the gentle rustle of leaves, the earthy scent after rain, the dappled sunlight filtering through branches. This sensory richness naturally pulls your attention away from racing thoughts and into the present moment.

Engage in outdoor activities like walking in the park, hiking, or gardening. Aim for regular time in natural settings to enhance grounding and reduce anxiety. This shift from narrow focus to broader awareness tends to reduce the body’s stress response.

Many people report feeling more centered, clearer in thought, and emotionally balanced after even brief nature immersion, as if they’ve reconnected to something fundamental both within and beyond themselves.

10. Journaling

Journaling helps heal anxiety by giving your worried thoughts a place to go. When you write down your feelings, they don’t feel so big and scary anymore.

Writing about panic attacks helps you spot what triggers them. Maybe it’s certain places, people, or even thoughts that start the worry cycle.

Your journal becomes like a detective’s notebook. You might notice patterns like “I always feel anxious after drinking coffee” or “My panic is worse when I don’t sleep well.”

When you feel calm, you can write down things that help you feel better. Then when panic comes, you have your own instruction manual.

The best part? When you look back at old entries, you can see how far you’ve come. Your journal shows you’ve gotten through tough times before, and you can do it again.

11. Making Lists

Organizing tasks and responsibilities can reduce the feeling of being overwhelmed, a common anxiety trigger.

Create daily or weekly to-do lists to manage tasks effectively. Prioritize items and check them off as completed to foster a sense of accomplishment.

12. Acupressure

Applying pressure to specific points on the body can help alleviate anxiety symptoms.

Learn about common acupressure points associated with stress relief and practice applying gentle pressure during moments of anxiety.

13. Acupuncture

This traditional Chinese medicine technique involves inserting thin needles into specific points to balance the body’s energy and has been found to help reduce anxiety.

Consult with a licensed acupuncturist to explore treatment options tailored to your needs.

14. Aromatherapy

Lavender oil is perhaps the most well-known for promoting relaxation and calm. Its gentle, floral scent has been studied for its ability to reduce anxiety.

Bergamot oil has a citrusy scent that may help lift mood while reducing stress. It combines uplifting and calming properties.

Chamomile oil (particularly Roman chamomile) has a sweet, apple-like scent and is known for its soothing effects on both mind and body.

Ylang-ylang oil has a rich, sweet fragrance that may help lower blood pressure and heart rate during stressful moments.

Frankincense oil has a warm, spicy scent that many find grounding during moments of panic or anxiety.

These oils can be used in diffusers, applied diluted to pulse points, or added to bath water. Always use essential oils properly diluted, and consult with a healthcare provider if you have health concerns. Always follow safety guidelines for essential oil use.

Incorporating these techniques into your daily routine can create a comprehensive approach to managing and reducing panic attacks. It’s important to find the combination that works best for you and consult with healthcare professionals when necessary.

You really can take your life back from panic attacks. These techniques won’t work overnight, and the journey isn’t always easy — but it is possible. For me, it took around four years of consistent effort, learning to listen to my body, and applying the tools I’ve shared with you here. Even now, I still use many of them daily to stay grounded, motivated, and in control.

Medication might work for some — and that’s okay. For me, it only masked the symptoms temporarily. What truly helped was addressing the root causes and creating a lifestyle that supports my emotional and physical balance. I’m grateful I chose to look deeper. It changed everything.

Do I still feel panic trying to creep in during extreme stress? Sometimes, yes. But now I recognize it quickly, and I know exactly what to do to stay steady. That’s what I want for you, too — to feel strong, equipped, and in control of your life again. Don’t give up. Healing is possible, and it starts with believing that you’re worth the work. Because you are.

Start by being honest with yourself and with someone you trust. You can still be ambitious and successful, you can still be a loving mother and wife, but you can also learn to feel safe in your own skin again, to love yourself.

Take that first step today — whether it’s trying one new technique, reaching out for help, or simply choosing to believe you can heal. You deserve peace. And you can create it.