Natural Methods to Tackle Panic Attacks

by Dr. Nick Zyrowski November 03, 2025

If you’ve ever had a true panic attack, you know how debilitating it can be and how overwhelmed it leaves you. Many people describe feeling like they’re about to have a heart attack or more frightened than they’ve ever been without knowing what caused it. Your heart races, you may break out into a sweat, and start shaking all over. The loss of control can be scary and often appears without warning. (1)

The good news is that you are not alone. Many people struggle with these events, but there are some practical steps you can take today to start feeling better. In this article, we’ll guide you through the journey of panic attacks and explore some proven methods to overcome them.

Educating yourself first

Sometimes, when we experience something we don’t understand, it can be all too easy to go down the Google rabbit hole and end up even more afraid. If you spend too much time reading about your symptoms, you may end up thinking you have some dreaded disease. We are huge proponents of educating yourself with the appropriate information.

First, you should know that panic attacks can be managed. Although it may not feel that way at the time, they can improve with the correct treatments. One piece of the puzzle may be discovering what causes them or when they started. (2) For instance, was there a past traumatic event or something that occurred just before you began having these episodes?

Panic attack triggers

Sometimes we don’t know what originally caused the panicked feelings, but there are some things that frequently trigger them. If you’ve struggled with any of these, just know they can be very common.

Emotional or physical trauma
Social situations, including parties, meetings, etc
Having to present to a crowd, such as giving a speech
Experiences that cause anxiety, such as airplanes, needles, heights, closed spaces, and medical appointments
Unhappy memories
Too much caffeine
Drinking alcohol

Of course, this is not an exhaustive list, but it contains many of the triggers that people have reported when panic attacks seem to hit the hardest.

Know the symptoms

The reason we tell patients to know the symptoms is that if you understand what is happening, it often becomes less frightening. When you know that you aren’t dying or having a major medical issue, it can allow your body to relax and let the panic withdraw.

We mentioned some of the main symptoms earlier, but there are many of them that you might notice, and some may surprise you!

Nausea
Sweating
Chest pain or tightness
Racing heart
Shortness of breath
Chills
Intensive feelings of fear
Thinking you are dying
Shaking
Smothering sensation

Now, we aren’t telling you that if you experience these, it means you are having a panic attack. We always want you to work with your healthcare team and ensure that nothing medically is happening, but these are some of the primary feelings patients have reported. (3)

Most panic attacks last between five and twenty minutes, but for anyone who has struggled with them, they can seem like they last much longer than that.

Taking control

Now that you know the symptoms and triggers, it’s time to regain control and help yourself calm down the panic attacks and potentially stop them altogether. The following tips can dramatically change how you feel and the frequency of attacks. Even better, they are all completely natural.

Challenge those thoughts

When you are in the middle of a panic attack, it can be difficult to think of anything other than how it feels. One of the methods we find helpful is to challenge those negative, dreadful thoughts. Remind yourself that this is only a temporary feeling and it will pass. Prioritize positive affirmations and thinking, and remember these times won’t last forever. (4)

Calm your brain

Sometimes your brain just needs a little help when it comes to sleep quality and calm thinking. One of the supplements we use clinically is Brain Calm to support cognitive health, stress management, and a healthy mood. It contains pharmaceutical-grade ingredients to increase magnesium levels, which are low in many people, causing all kinds of health issues.

Take some breaths

Although it’s often overlooked, our breathing is critically important. When we have a panic attack, our breathing may become shallow, making it seem even worse. One effective method to stop an attack is to slow your breathing and take some deep, relaxing breaths. Focus on slowing down and breathing in deeply through your nose for a few seconds and exhaling through your mouth. (5)

Make lifestyle changes

There is no better time to prioritize yourself than today. Examine your diet, exercise routines, and sleeping habits. You can’t expect to live an unhealthy lifestyle and have a healthy nervous system. Spend some time outside in nature and start moving more. Exercise is crucial for health, and it can lift your mood. (6) Eat healthy foods that don’t trigger anxiety and take quality supplements that boost brain health for better cognitive function.

Be mindful

Implementing mindfulness practices can reduce stress and anxiety. You can be more mindful by praying, meditating, and learning to be more present, which can take the focus away from panicked thinking. Grounding techniques can also help. You start focusing on something you can see, touch, or feel. It removes negative thinking and helps you shift to something else.

Do something fun

Sometimes we are so busy working, helping our families, and pouring ourselves into others that we forget to take care of ourselves. Having self-care is a consistent way to reduce panic attacks. Treat yourself to a hobby or something that relaxes you. Maybe you like to read, spend time with pets, or engage in activities that bring you joy. Making time for yourself is not selfish; it’s crucial for your well-being.

Mastering the panic

For anyone who has had these attacks, you know it can feel like there is no answer. Modern medicine often overlooks the need to find the root causes of the issue and instead continues to use pharmaceutical methods to cover the problem.

Functional practitioners believe in natural remedies to help you heal from these and other health issues. There is hope, and you can overcome panic attacks. The tips in this article will allow you to incorporate proven techniques that work. We’d love to hear from you and show you the tools we use to help patients clinically with similar issues and other health conditions. Contact us to learn more about our wellness model and how you can become a true wellness warrior.