Helping you fight panic attacks naturally

panic attack self help
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Welcome to Breathe Out Panic Attack! We are focused on helping you fight your panic disorder and treating it at home even if you are medicated. As someone who overcame my panic attacks, this self-help guide will help you fight them, how to avoid a relapse and more!

Not only our content is based on our experience with panic attacks but also research, analysis, reputable medical studies, talking to the experts, and other reliable sources to bring you original and high-quality content.

You will also discover effective suggestions and tips on how to stop intense fear before it becomes your worst nightmare. Also, you will find better ways to help your dear ones overcome panic attacks and what to do during these difficult times.

Keep in mind that my approach to treating panic attacks is holistic which involves your body and mind. Therefore it is very important to make changes and adopt new healthy habits to help you beat your panic disorder.

You might think your intense fears cannot be relieved. However, we have great news for you. Yes, you can relieve your intense anxiety by using our self-help guide at home.

Dealing with it is not only about stopping it but also to make adjustments in your lifestyle. Beating your intense fears is not a method, secret, or magic pill but a commitment.

For some, your panic attack is still there, preparing to ambush when you are not expecting it. However, you also will learn how to overcome the symptoms before they turn into a scary fit of terror.

Just like you, we have our stories and will share them with you because you are not alone. No matter how bad it is, there is always hope and tomorrow will be better.

My first encounter with a panic attack

That sense of uncontrollable fear invaded my life when I was 23 years old. This uninvited guest came in the night while I was sipping hot milk before going to sleep.

My heart was a wild animal and my mind was a terrible mess. This sudden intense terror was something new to me and the worst part was that I didn’t know what to do. I went for a walk but did not want anyone to know.

So I decided to go to the hospital. Blood pressure was a bit high but a series of blood tests came negative.

Unfortunately, I never received any specific answers from the hospital. However, a nurse told me that I needed to take it easy and that the same happened to her when she was studying.

At this point, I did not know what was happening to me. Not even my primary doctor would help me understand what was wrong with me. I am very sure you may be dealing with this.

How facing my monster was the beginning of a healing process

Years later I continued feeling these debilitating symptoms and I still did not know what was going on. But one month after I got married I had the most horrible sudden fear I ever had. My husband, who also suffered from panic attacks before, knew that I was experiencing them.

His support helped me to do something about my panic attacks. From breathing exercises to long walks, I tried so many ways to manage them and I knew this was gonna be a long journey.

Why did we consider a panic attack self-help at home?

After I found that panic attacks were to blame I decided to face it after more than 20 years. I had to embrace a huge challenge because battling a mental disorder is part of our lives. So, with my husband’s help, I decided to treat my anxieties at home.

Along with physical activity and stress management, there are many things you can do to help yourself. Keep in mind that some might work better than others. The tips we will share are easy to follow, simple, and effective.

As I said earlier, it will take time, patience, and dedication to experience any improvements. However, you will discover some techniques that will work faster than others.


Please keep in mind the following, to clarify any possible doubts or concerns:

We do not work for nor have ever worked in the medical field. We want to share our experience with panic attacks to help you cope with yours. However, any tips or suggestions offered on this site are not guaranteed and should not substitute any medical treatment. Speak to your doctor for any specific advice.

My tips and suggestions may or may not work for some. All the tips shared in our blog have worked for us. However, they may not work for others. We strongly advise you to speak to a doctor if you want to make changes to your medications.

Do not leave your medication without speaking to your doctor first. Our decision to treat panic attacks without any drugs has been successful, we strongly advise you to speak to our mental health practitioner before attempting to do the same.

Explore our panic attack self-care guide today

Dealing with panic disorder is not easy and fighting it can be a long process. We know how you feel. Discover helpful and informative articles to help you fight your panic attack successfully in our blog.

If you have any questions or comments feel free to complete our contact form.