The #1 Way to Manage a Panic Attack
This post is going to outline the best strategy I have for my clients to manage an acute panic attack when they do not have a prescription medication that they use to manage their symptoms, or are waiting for their medication to kick in.
For people who experience regular panic attacks, medication is often a necessity, but as I’ve discussed in other posts about panic and anxiety, you will likely need several strategies to manage your symptoms. For others that have only occasional episodes of panic or anxiety attacks, you may not need a regular medication, but you may want to have a PRN medication that you can take as needed. Others will find that they can employ non-medical strategies to combat their symptoms and they can manage their symptoms without a prescription.
Panic attacks are a distressful and uncomfortable set of symptoms that can range from mild to severe and which often require intervention of some sort. Individuals may experience a panic attack in many different ways, but during an acute panic attack, you may experience:
- Tightness in your chest
- Difficulty breathing
- A sense of dread or overwhelming stress
- Increased heart rate
- Uncontrollable tearfulness
- Feelings of choking
- Nausea or stomach pain
- Fear of losing control
- Fear of dying
Those who have experienced panic attacks know that they can be very upsetting and when they happen you need to take action or symptoms may worsen. The strategy I’m outlining here uses 3 coping methods in combination to combat an acute panic attack when you feel one coming on. I’ve talked about several ways to cope with panic and anxiety in this post, where you can read more about other strategies to use.
What to Do
The most effective way I know of to manage an acute panic attack aside from medication is a combination of:
Breathe deeply in through your nose and out through your mouth. When you inhale as deeply as possible, pause for a few seconds before releasing your breath out again. Continue with these breathing exercise as long as necessary and try to focus only on your breath and release other thoughts and fears you may be having in the moment.
While you are doing this breathing exercise, get up and walk at a comfortable pace. Walking helps you to get rid of the excess energy that comes along with a panic attack and distracts you so you don’t feel like jumping out of your own skin.
- Essential Oils
The oils here are the extra boost that can provide that additional relief you need when you’re experiencing a panic attack. There are 3-4 oils that you can use that have been demonstrated to be effective in managing anxiety, and which can be used safely during a panic attack. The best oils to use are Lavender, Frankincense, Bergamot and Black Spruce .
To use this method:
- Rub a few drops of Lavender Oil onto your chest or décolletage area
- Then take a few drops of Frankincense Oil and rub it onto the back or nape of your neck and across your shoulders/traps
- Rub a few drops of Black Spruce Oil or Bergamot Oil onto both wrists or inner forearm area
- Begin walking at a comfortable pace, preferably outdoors if possible, and taking deep breaths.
- Bring your wrists up to your face as you walk and inhale deeply
- Take at least 10 deep breaths with your forearms up near your nose and continue to walk
- You can continue with this process until you feel calmer and your symptoms start to recede
As always, if you have a medication that you take for panic attacks, you can and should use your medication as prescribed to combat your symptoms. However, this method can be used to help relieve some of your symptoms while your medication starts to kick in. If you don’t have medication for panic attacks and need another way to help you when you begin to feel panic coming on, this is the #1 method that I teach and recommend to my clients who have anxiety and panic attacks. I have used oils for years myself, and I have recommended lavender oil in particular to all of my clients with anxiety problems for quite some time now. This particular method I learned partially from consulting with a friend of mine who is a wellness advocate for doTerra. I personally use doTerra oils whenever I can because of the quality, environmental, and corporate social responsibility policies. However, doTerra doesn’t offer a Black Spruce oil so I’ve purchased that one through different brands as needed.
Why Does This Work?
Plant oils and other preparations such as herbal supplements have been studied for their medicinal properties, and some have been proven to be clinically effective with certain symptoms. Lavender oil has been demonstrated as an effective intervention through research to reduce anxiety. Black spruce and Frankincense both have grounding properties that help with that overwhelming feeling that comes along with a panic attack. Lavender has a sweet, calming scent that makes you feel relaxed and calmer, and Bergamot has a citrus scent that is uplifting and refreshing.
Black spruce smells somewhat like a Christmas tree and has a property called bornyl acetate that can have a relaxing effect on the musculoskeletal system, which could be why it is so effective for anxiety as well.
Frankincense has been used medicinally and ritually for thousands of years, and has anti-cancer, anti-inflammation, and anti-microbial properties. It has a sweet and spicy scent that can be comforting and calming. Frankincense stimulates the limbic region of the brain, which may help regulate stress. Most of the research on frankincense has focused on its healing properties for cancer, skin conditions, and arthritic conditions. However, more research is being done to study its effects on emotional health as well.
Your reaction to essential oils is individualized as well, and thus it is a good idea to make sure you try out the scents by inhaling them from the bottle first before you apply them topically on your skin. These oils are all safe to use topically, but if you have very sensitive skin you can use one to two drops in a carrier oil to reduce any skin reaction. I have had clients who have not enjoyed the scent of Black Spruce or Frankincense, and so for those clients I’ve recommended sticking with Lavender and Bergamot, because those oils are pretty universally enjoyed. However, I think that the grounding properties in Black Spruce and Frankincense are really powerful because of the heightened state of arousal that occurs during a panic attack. Make sure that if you use this method that you are using essential oils and not fragrance oils. Fragrance oils are synthetic compounds made in a lab, whereas essential oils are distilled from real plants and contain the properties of those plants, making them a natural and concentrated element of that plant. Fragrance oils will not do anything for you and will likely result in a headache if you try to substitute with them.
Panic attacks are very real and require real solutions. This method is the best way that I’ve found to help my clients who suffer from panic attacks and need a concrete method to combat those symptoms when they occur. While everyone may have a different experience, most of my clients with anxiety are willing to try new methods to help combat their symptoms if they haven’t found success with other methods. I’m most interested in making sure my clients have all the tools possible to manage their symptoms, so this is one way that I can encourage people to try something new that might just help them find some relief when needed. As always, if you have a panic disorder or other mental health condition, please seek support from your mental health providers or primary care doctor to consult with about ways to manage your mental health symptoms. As a licensed clinician, I can provide advice and suggestions, but this is not a substitute for consulting with your own providers. That being said, I do hope that you will try this method and see if it works for you if you are suffering with panic attacks or anxiety.