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Overcoming Panic Attacks Without Drugs

Panic attacks are something that may seem unmanageable, as they come quickly and are hard to shake off. It is a result of panic disorder, “an anxiety disorder characterized by unexpected panic attacks” [1]. Everyone that suffers from panic attacks reacts differently when in the midst of one, but there are some common symptoms of panic attacks, which include the following [1]:

● Feeling dizzy/light-headed

● Chest pain

● Sweating

● Trembling

● Fainting

● Shortness of breath

● Depersonalization

● Chills/hot flushes

● Heart palpitations

● Nausea

Usually, panic disorder and agoraphobia (the avoidance of particular places/situations to prevent panicking or feeling trapped) go hand in hand, as they both pertain to panic attacks, but it is not always the case. In order to truly know where you fall between panic disorder and agoraphobia, you can see a specialist to better ensure a proper diagnosis.

So, how can you prevent these panic attacks? Although there are many different forms of medication out there that can help with these attacks, there are also ways to do it naturally.


The first thing that you can try out is moving your body. It may seem counterproductive, as your body will usually have a strong reaction to anxiety, but “in reality, exercise is one of the best natural antianxiety solutions” [2]. Serotonin and endorphins are those feel-good hormones that your body needs, and exercising for at least 30 minutes, 3-5 days a week can really make a difference.


You have probably heard this from multiple sources on a variety of diseases, but sleep is incredibly important. As “chronic sleep deprivation makes you susceptible to anxiety,” it is important that you get enough of it so you can wake up more refreshed and in a better mindset [3].

Diet and Nutrition

Healthy body, healthy mind. Some will find that a change in diet will reduce anxiety, and here are some things that can change for the better [3]:

● Reducing caffeine intakes

● Reducing alcohol intakes

● Keeping a food log

Get Comfortable Saying No

Saying no is extremely important for your mental health and can help to reduce anxiety. You are only one person, and you cannot continue emptying yourself into other people without filling yourself back up again. It is true that it can feel good to help, but it is also true that it is important to speak up for yourself. It is ok to help, but “know your limitations, and don’t be afraid to say ‘no’ when you need to” [2].

Panic attacks and anxiety coexist with each other, and one has to be prevented to avoid the other. Continue to take care of your mind and body by exercising, getting proper sleep, eating healthier, and saying “no” so you can protect your peace.


1. Saeed, S. Atezaz, and Timothy J. Bruce. “Panic Disorder: Effective Treatment Options.” American Family Physician, 15 May 1998,

2. Higuera, Valencia. “8 Effective Ways to Fight Anxiety without Drugs.” Healthline, Healthline Media, 25 Aug. 2020,

3. “How to Treat Anxiety without Medication: 8 Natural Remedies.” Edited by Varna Saripalli, Medical News Today, MediLexicon International,



Author: Kayjah Taylor

Editor: Lauryn Agron

Health scientist: Catherine Sarwat

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