How to Calm Panic and Anxiety Attacks Without Medication

A simple introduction to panic attacks, or anxiety attacks

Anxiety attacks, or panic attacks, are common and are often associated with other anxiety and depressive disorders. According to doctors, the main signs of a panic attack are a feeling of suffocation, a rapid heartbeat, obsessive thoughts, and fear of losing control or of something bad happening to me!

Anxiety attacks are less intense than panic attacks and have fewer symptoms, but they can easily lead to a panic attack if you cannot manage them. If possible, I recommend consulting a psychotherapist who can prescribe the treatment you need. There are currently many forms of psychotherapy that have shown effectiveness in treating this type of disorder.

Can I manage panic and anxiety attacks without doctors or medication?

Yes, you can! But you need to be patient, as it may take months or years. Our bodies are like machines, and you need to understand yours well. If you want to do this on your own, you must identify the triggers that cause these anxiety or panic attacks. That is why I would prefer you to see a specialist who can help you and save you time. However, if you have the determination, try the steps below, which helped me control these attacks and, God willing, will help you too.

Tips for managing panic and anxiety attacks

Breathing technique

1. Inhale slowly, exhale slowly, and hold for 7 seconds
2. Inhale for 4 seconds, then hold for 4 seconds
3. Exhale for 4 seconds
4. Continue breathing in this pattern until you calm down

It may seem difficult at first, but this technique can help you greatly if you practice it regularly every day.

Exercise and showering

You may not believe it, but this can seem difficult at first because your heart rate increases, and you may experience symptoms similar to those of a panic attack. This is normal; simply relax and exercise according to your ability, preferably enough to sweat. Exercising at home or running, even for a short time, can improve and stimulate blood circulation and rid you of negative energy. Showering with cold water in the morning and evening, preferably after exercise, will also stimulate blood circulation and relieve sluggishness and negative thoughts.

Connecting with others will distract you

Try not to think about your fear. Try saying everything you are doing out loud, and make sure to encourage yourself. Communicating with relatives can help distract you: call friends or family and talk with them about something enjoyable, regardless of how you feel. Distracting yourself from fearful thoughts is highly effective.

Solve puzzles in your head

Try multiplying numbers together. This method will help distract you from the obsessive and troubling thoughts that arise during an anxiety attack. You can count the buttons on a jacket, the chairs, or the people around you. Always remember that this is an imagined fear, not a real one. You have felt it before and are still alive. Be brave and let it go.

Learn deep relaxation

Deep relaxation plays a highly effective role in relieving tension and fear. Use your imagination, listen to calming music, and meditate for 15–20 minutes a day. I know it is not easy, but try to imagine that you are sitting somewhere on a beach or in any place you like. Meditating every day will help you greatly, and you will feel much better at that time.

The role of pets in relieving anxiety

If you have a cat or dog, play with them when you feel anxious. If it is nighttime and you have no one to talk to, spend time with your pet. A pet will take your mind off your anxiety.

Reassure yourself firmly

When you realize that you have improved after the attack, even slightly, start saying to yourself: “This is my body. I am in charge here. I control it, and I control everything. I control my body and my thoughts...” Believe that you are safe, and be certain that the panic will pass. This is very helpful because, over time, repeating these words will train your mind to think this way instead of feeling terrified all the time.

Get enough sleep

One of the most important points, my friends, is sleep. Get 8–10 hours of sleep. Adequate sleep will help your nervous system and mental health recover, and you will feel better throughout the day. If you have work, organize your routine and go to bed early. If you have difficulty sleeping, try not to force yourself to sleep; read a book or do a light activity instead. If you go to work without having slept, or after sleeping very little, get through that period. When you return home, do not sleep, so that you do not disrupt your routine. Wait until nightfall so that you can sleep deeply.

Download the Tatmeen app for online psychological and family counseling from the App Store or Google Play. You can also register on the Tatmeen mental health website to access valuable information and practical tools for strengthening your mental and family well-being.