Understand that panic attacks and anxiety are a normal part of human evolution, designed for survival, which can be “good medicine” and help you feel less broken or defective.
Practice self-kindness and compassion, treating yourself as you would treat others, and avoid self-criticism or feeling like a failure if panic occurs, trusting that you will survive it.
Develop self-forgiveness and a healthy sense of self-reliance, understanding that while difficult situations may arise, you have the capacity to handle them, fostering a hopeful and optimistic outlook.
Consistently practice daily wellness habits such as eating right, limiting caffeine and alcohol, exercising, and meditating for a few minutes, as these actions help lower your baseline anxiety and reduce the likelihood of panic attacks.
Do not discount or ignore symptoms of panic or intense nerves, even if you don’t fully understand them, as delaying action can lead to years of suffering.
If experiencing panic attacks, consider seeking professional therapy and medication as these methods have been effective for recovery and getting back on your feet.
If traditional long-term therapy hasn’t been effective due to personal dynamics, consider engaging in temporary, issue-specific therapy focused on a single, defined problem.
Under professional guidance, consider exploring psychedelics (e.g., psilocybin, toad venom, ayahuasca) to access altered states for cathartic emotional release and to excavate deep-seated grief.
Engage in Holotropic Breathwork, using a fast two-breaths-in, one-breath-out technique to fill your belly, which can induce an altered state for emotional release and catharsis.
Consult with a doctor about SSRIs (antidepressants) as they can be helpful in limiting panic and anxiety for some individuals, while being aware of potential withdrawal symptoms.
Discuss beta blockers with your doctor as a non-narcotic option to manage the physiological symptoms of panic by putting a ceiling on heart rate, without affecting your psychology.
During a panic attack, use techniques like placing a hand on your heart and reassuring yourself that you are fine and have survived similar experiences before, drawing on cognitive behavioral therapy principles.
Recognize that social fear and the concern about peer judgment are natural evolutionary traits that contribute significantly to panic attacks, helping to normalize the experience.
Understand that while acute panic attacks may not cause long-term physical damage, chronic anxiety resulting from prolonged stressful environments is a different and unhealthy condition.
Utilize meditation to access and integrate experiences from psychedelic journeys, allowing images and insights to surface and reinforce strengthening moments.
Consult a doctor to check your sodium levels and adjust your diet if necessary, as low sodium can be an issue, though not directly related to panic attacks.