What are panic attacks?
Panic attacks are sudden episodes of intense fear or severe discomfort. They can occur seemingly without any apparent trigger and often reach their peak within a few minutes.
Many people who experience them find the symptoms so intense that they initially think they’re having a heart attack or suffering from another serious medical condition. Although a panic attack can feel very threatening, it usually subsides after a short time.
1. What happens in the body during a panic attack
During a panic attack, the body activates the so-called fight-or-flight response. This triggers the release of stress hormones, which increase heart rate, breathing, and muscle tension. This reaction was originally intended to help the body respond quickly to danger.
2. Why panic attacks seem so threatening
The physical symptoms often occur very suddenly. Because a racing heart, shortness of breath, or dizziness are often mistaken for serious medical conditions, this creates additional anxiety, which can further intensify the symptoms.
Causes and triggers of panic attacks
Panic attacks usually do not stem from a single cause. Often, various psychological, physical, and external factors come together.
1. Stress and Psychological Strain
Prolonged stress, feeling overwhelmed in daily life, or stressful life events can place a lasting strain on the nervous system. This can lower the threshold for anxiety reactions and make panic attacks more likely.
2. Genetic and Biological Factors
Studies show that anxiety disorders can run in families. Neurotransmitters such as serotonin or GABA are also linked to the regulation of anxiety and stress.
3. Lifestyle and External Influences
Lack of sleep, high caffeine intake, alcohol, or other stimulants can place additional strain on the nervous system. A lack of physical activity or a chronically unbalanced lifestyle can also increase susceptibility to stress.
Typical Symptoms of Panic Attacks
Panic attacks can manifest in very different ways, both physically and emotionally. The intensity of the symptoms varies from person to person.
1. Physical Symptoms
The most common symptoms include a racing heart, trembling, sweating, shortness of breath, dizziness, nausea, or tingling in the hands and feet. Many people affected find these symptoms particularly frightening.
2. Emotional symptoms
During a panic attack, people often feel as though they are losing control or are facing an immediate danger. Some people also report a sense of unreality or intense fear of dying.
3. The period after the attack
After a panic attack, many people feel exhausted and drained. At the same time, they often worry that another attack could occur at any moment. This anticipatory anxiety can place an additional strain on daily life.
What helps with panic attacks?
Even though a panic attack cannot always be prevented, there are various ways to make coping with it easier and to relieve the nervous system in the long term.
1. Consciously control your breathing
Calm and conscious breathing can help reduce the body’s stress response. Many people benefit from inhaling slowly through the nose and exhaling slowly through the mouth.
2. Grounding your thoughts
It can It can be helpful to consciously remind yourself that the panic attack will pass. Techniques such as naming objects in the room or focusing on your surroundings can help you break free from the cycle of racing thoughts.
3. Reduce stimuli
A quiet environment can help relieve stress on the nervous system. Bright lights, loud noises, or crowds are often perceived as additional stressors during a panic attack.
4. Exercise and relaxation
Regular exercise, walks, yoga, or progressive muscle relaxation can help relieve stress and reduce inner tension.
5. Seek support
Talking with trusted individuals or seeking professional help can help you better understand your fears and develop personalized coping strategies.
Various strategies can help you stay calm in acute anxiety situations and stabilize the nervous system—from conscious breathing and exercise to support from others.
Natural Support and Medicinal Plants
Medicinal plants have been traditionally used for centuries to support people in emotionally stressful situations. Plants associated with relaxation, inner peace, and support for the nervous system play a particularly important role in naturopathy. Although they do not replace medical or psychotherapeutic treatment, they are often used as a complementary measure to support overall well-being.
Traditionally used medicinal plants such as monkshood, red foxglove, iris, black henbane, and kava-kava are frequently employed in naturopathy to provide supportive care for inner restlessness, tension, and emotional stress.
- Monkshood is traditionally used in naturopathy for sudden bouts of restlessness and highly stressful situations.
- Red foxglove is often associated in naturopathic practices with heart palpitations, inner restlessness, and nervous tension.
- Irises is traditionally used and is often associated with emotional equilibrium and inner balance.
- Stinknut is frequently used in naturopathy to treat stress-related tension and nervous restlessness.
- Kava-kava is traditionally used to promote relaxation and inner peace and is one of the best-known plants associated with emotional stress.
