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12 Creative Ways To Deal With Panic Attacks Without Medication
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1. Lemon Balm
Lemon balm (Melissa officinalis) comes to us from the Greek work for honey bees. This plant has been used since at least the Middle Ages to reduce feelings of stress and anxiety, as well as to help with sleep. In one study, subjects were given 600 mg of a lemon balm extract and scientists determined that they were more calm and alert than subjects who consumed a placebo. It’s important not to consume too much of this calming substance, as other studies have found that too much of a good thing, even something as mild as lemon balm, can actually leave some people feeling even more nervous. Take only as directed. Lemon balm is most often consumed as a tea, but it is also sold as a tincture and in supplement form.
2. Deep Breathing Techniques
Many people find that simple breathing techniques can stop a panic attack if you practice it at the first sign. Deep breathing allows more oxygen to enter the body, which has an overall calming effect on both mind and body. Practicing these techniques each day can even help prevent future panic attacks. To do this, simply breathe in deeply through your nose, and then breathe out slowly through your mouth. You might want to focus on a phrase like “I am calm” while you are breathing. Repeat for as long as necessary until you feel calm.
3. Hops
Yes, that same stuff that’s in beer can help calm you down. No, we don’t mean drink a six-pack each night; you want to get the natural tranquilizing benefits of natural hops (humulus lupulus). Hops contain a volatile oil that has powerful sedative compounds. You can find hops in tinctures, extracts, and in aromatherapy products. Hops are very, very bitter, so you don’t see them in tea form unless they’re combined with another product such as mint or lemon balm.
4. Chamomile
The Journal of Clinical Psychopharmacology published a study which found subjects who consumed chamomile reduced the symptoms of mild to moderate GAD (generalized anxiety disorder). Drink two cups of chamomile tea each day to encourage general relaxation and prevent future panic attacks. You can also take chamomile as a supplement, but speak with your doctor for the proper dosage for your condition.
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