How to Stop a Panic Attack: Insights from Functional Medicine Expert
Having a panic attack is really scary and overwhelming. It’s like your body and mind are suddenly freaking out, and you don’t know how to stop the panic attack. But what if you could learn some ways to calm down and maybe even stop these panic attacks from happening?
That’s where looking at panic attacks from the viewpoint of functional medicine and naturopathy comes in handy. These approaches don’t just slap a quick fix on the problem; they dig deep to figure out why these attacks are happening in the first place and then give you natural, whole-body solutions.
We’re going to take a look at what really causes panic attacks, what’s going on inside your body when they happen, and some real-life tips and tricks you can use to get back in control.
Understanding What Causes Panic Attacks: A Deeper Dive into Underlying Triggers
Panic attacks can feel like they come out of nowhere, but they’re usually caused by a mix of different things going on in your life and body. When trying to figure out how to stop these attacks, it’s important to look at everything that might be triggering them. This could be stress, certain situations that make you anxious, or even something off-balance in your body. The key is to really dig into what specifically sets off your panic attacks, so you can find the best way to deal with them.
Psychological Factors of Panic Attacks
Panic attacks often start in your mind, and things like ongoing stress or old, unresolved problems can really set them off. If you’ve been under a lot of stress for a long time or you have some past issues that you haven’t worked through, your nerves can get super sensitive. This means your body might react really strongly to things that stress you out, and sometimes, this can lead to a full-blown panic attack. It’s like your body’s warning system is going off too much, even when it doesn’t need to.
Also, if you struggle with mental health issues like anxiety or depression, you might be more likely to have panic attacks. These conditions mess with how your body responds to stress, making you more prone to panicking, sometimes even in everyday situations.
It’s a bit of a tricky cycle, too – worrying about having a panic attack can actually make you more anxious and likely to have one. That’s why it’s so important to really understand what’s causing your panic attacks and deal with those root issues. Getting to the bottom of these emotional triggers can help you manage and hopefully stop the attacks from happening.
Physiological Triggers of Panic Attacks
Sometimes, the reasons behind panic attacks are all about what’s happening inside your body, like when your hormones are out of whack. If your thyroid gland is either too active or not active enough, it can mess with your body’s hormone levels and make you feel more anxious or more likely to have a panic attack.
Your adrenal glands also play a big part. They’re the ones that kick into action when you’re stressed, releasing hormones like cortisol and adrenaline. But if they go into overdrive, they can make your nervous system super jumpy and set you up for panic attacks.
Blood sugar levels can stir things up too. If your blood sugar drops, your body reacts by sending out stress hormones, which can make you feel anxious or panicky. This reaction is your body’s way of dealing with low blood sugar, but sometimes it can go too far and lead to a panic attack. High blood sugar can also mess with your mood and energy levels, adding to anxiety and panic feelings.
To keep these panic attacks at bay, it’s really important to look after your body by eating right, staying active, and getting any medical help you might need. Taking care of these physical aspects can help a lot in reducing how often you get panic attacks and how bad they are.
Environmental and Lifestyle Influences of Panic Attacks
The things you do every day and the environment you’re in can really affect whether you have panic attacks and how bad they get. Let’s start with what you eat and drink. Too much caffeine or sugar can actually make you more anxious and trigger panic attacks.
Caffeine gets your heart racing and can make you feel jittery, kind of like how you feel during a panic attack. And eating a lot of sugar can make your blood sugar levels go up and down like a rollercoaster, which can make you feel more anxious and panicky.
Not getting enough sleep or exercise can also make things worse. When you’re short on sleep, you might feel more stressed and on edge, making it easier for panic attacks to happen. Good sleep helps keep your stress hormones in check, so when you don’t get enough, it can throw things off balance. And not moving around enough isn’t great either.
Exercise is a great way to lift your mood and shake off stress. It releases endorphins, which are chemicals in your brain that make you feel good. So, when you’re not active, you miss out on this natural stress-reliever, which might increase your chances of having panic attacks.
To keep panic attacks in check, think about what you’re eating and drinking, make sure you’re getting enough sleep, and try to stay active. These changes can really help manage your panic symptoms and make you feel better overall.
What’s Happening on a Cellular Level During a Panic Attack?
At the cellular level, a panic attack is a complex response involving several bodily systems. The most immediate reaction occurs when your body enters the ‘fight or flight’ mode, a primal survival mechanism.
During a panic attack, your adrenal glands, which are like your body’s alarm system, kick into high gear. They pump out adrenaline and cortisol, two stress hormones that get your body ready to either fight the danger or run away from it.
Adrenaline makes your heart beat faster, makes you breathe quicker, and sharpens your senses, while cortisol gives you a burst of energy. This rush can make you feel super sweaty, shaky, and like something terrible is about to happen – all common feelings during a panic attack.
At the same time, there’s a big shift in certain chemicals in your brain, called neurotransmitters. These include serotonin, known as the ‘feel-good’ hormone, and GABA, which normally helps calm things down in your brain. When these get out of balance, like with low serotonin, you might feel more anxious and prone to panic. If there’s not enough GABA, your brain can’t calm down as it should, making everything feel more intense and scary.
So, a panic attack is really your body and brain going into overdrive in a way they think is helpful but ends up feeling pretty awful. It’s like your body’s alarm system is sounding off way too loud and doesn’t know how to quiet down.
How to Stop a Panic Attack with Coping Skills
Developing coping skills is vital in managing panic attacks. Here are some functional and naturopathic strategies:
- Deep, slow breathing can help calm the nervous system. Techniques like diaphragmatic breathing are particularly effective.
- Practicing mindfulness can help ground you during a panic attack, reducing its intensity.
- Regular meditation can retrain your brain to respond more calmly to stress.
- Regular exercise, particularly yoga and tai chi, can reduce the frequency of panic attacks.
How to Stop a Panic Attack For Good
Functional medicine approaches to managing panic attacks focus on restoring balance to these neurotransmitters. This is achieved through dietary changes, such as increasing the intake of foods rich in tryptophan (a precursor to serotonin) and magnesium (which supports GABA function), and through lifestyle modifications like stress-reduction techniques and regular exercise.
Supplements may also be recommended to support neurotransmitter function, although these should always be taken under the guidance of a functional medicine doctor.
By addressing these cellular-level changes, functional medicine seeks to reduce the frequency and severity of panic attacks, providing a more balanced and holistic approach to treatment.
Natural Approaches to Stop a Panic Attack
To calm a panic attack, consider these functional medicine and naturopathic strategies:
- Herbs like valerian root, passionflower, and chamomile can have a calming effect. *Consult with a healthcare provider before starting any herbal remedies.
- Ensure adequate intake of magnesium and omega-3 fatty acids, which support nervous system health.
- Avoid stimulants like caffeine, which can trigger panic attacks.
- Cognitive-behavioral therapy (CBT) can be effective in managing panic attacks.
Book Your Eye Opening Session with Dr. Jamie Ahn Today!
Understanding how to stop a panic attack involves more than just managing symptoms; it’s about addressing the root causes and rebalancing your body at a cellular level.
Naturopathic and Functional medicine offer a comprehensive approach to not only cope with panic attacks but also to reduce their occurrence.
If you’re seeking to explore these natural and holistic pathways to better manage panic attacks, consider booking an eye-opening session at Good News Naturopathic Clinic, with Dr Jamie Ahn, who is a functional medicine doctor and naturopathic doctor in Norwalk CT .
Our approach is tailored to your unique needs, offering insights and solutions that go beyond conventional treatments. Take the first step towards reclaiming your calm and book a session today.