Embracing Serenity: Holistic Ways for Coping with Panic Attacks

In the fast-paced and often stressful world we live in, panic attacks can become an overwhelming reality for many individuals. Coping with these intense episodes requires a holistic approach that encompasses the mind, body, and spirit. In this blog, we will explore holistic ways for what helps with panic attacks naturally, drawing insights from the comprehensive approach advocated by Whats The Fear.

Understanding Panic Attacks

Before delving into coping mechanisms, it’s crucial to understand what panic attacks are and how they manifest. Panic attacks are sudden, intense periods of fear and anxiety that can be accompanied by physical symptoms such as rapid heartbeat, shortness of breath, and chest pain. They can be triggered by various stressors, including but not limited to, work pressure, relationship issues, or even a traumatic event.

Holistic Ways for Coping with Panic Attacks

Holistic Approach by Whats The Fear

We adopt a holistic perspective, recognizing that panic attacks are not solely a result of mental distress but involve a complex interplay of physical, emotional, and psychological factors. Here are several holistic ways by Whats The Fear to cope with panic attacks:

  • Mindfulness and Meditation

Mindfulness and meditation play a pivotal role in grounding oneself during a panic attack. Whats The Fear emphasizes the practice of being present at the moment, detaching from overwhelming thoughts, and focusing on the breath. Techniques such as guided meditation and mindfulness exercises are powerful tools to regain control over the mind and prevent spiraling into panic.

  • Breathing Exercises

A cornerstone of panic attack management is the regulation of breath. Shallow, rapid breathing often accompanies panic attacks, exacerbating physical symptoms. We encourage deep breathing exercises, such as diaphragmatic breathing. This involves inhaling slowly through the nose, allowing the diaphragm to expand, and exhaling gradually through pursed lips. Controlled breathing helps restore a sense of calm and regulates the body’s stress response.

  • Identifying and Challenging Negative Thoughts

We delve into the cognitive aspect of panic attacks by addressing negative thought patterns. During a session, individuals may experience irrational fears and catastrophic thoughts. The coaching approach involves identifying these negative thoughts, challenging their validity, and replacing them with more rational and positive alternatives. This cognitive restructuring is a powerful tool in breaking the cycle of panic.

  • Physical Activity and Grounding Techniques

Incorporating physical activity into the daily routine is a holistic strategy recommended by Whats The Fear. Exercise releases endorphins, the body’s natural mood enhancers, and helps alleviate anxiety. Additionally, grounding techniques, such as walking barefoot on grass or practicing yoga, contribute to a sense of connection with the present moment and the environment, reducing the likelihood of panic.

Holistic Ways for Coping with Panic Attacks


  • Nutritional Support

We acknowledge the impact of nutrition on mental health. Certain foods and beverages can contribute to anxiety, while others may have a calming effect. The coaching approach involves adopting a balanced and nourishing diet that supports overall well-being. This includes staying hydrated, consuming nutrient-rich foods, and avoiding excessive caffeine and sugar intake, which can exacerbate anxiety.

  • Creating a Support System

Recognizing the importance of social connections, we encourage individuals to build a strong support system. Whether through friends, family, or support groups, having a network of understanding individuals can provide comfort and reassurance during challenging times with motivational speakers about life. Open communication about panic attacks and their triggers fosters a supportive environment where individuals feel understood and validated.

  • Holistic Self-Care Practices

Whats The Fear places a strong emphasis on holistic self-care practices as a means of nurturing mental and emotional well-being. This includes activities that bring joy, relaxation, and a sense of fulfillment. Engaging in hobbies, spending time in nature, or dedicating moments to self-reflection are integral components of self-care. By incorporating these practices into daily life, individuals create a foundation for emotional resilience and increased coping capacity.

                          Holistic Self-Care for Lasting Happiness and Optimal Well-being |  PatientsEngage

  • Journaling for Emotional Expression

A powerful tool recommended is the practice of journaling. Writing down thoughts, feelings, and experiences can provide an outlet for emotional expression. Journaling allows individuals to gain insights into their triggers, track patterns, and develop a greater understanding of their emotional landscape. It serves as a therapeutic process that promotes self-awareness and self-discovery. 

  • Professional Guidance and Therapy

While holistic approaches are valuable, Whats The Fear recognizes the importance of seeking professional guidance when needed. Our therapists and counsellors will provide specialized support and evidence-based interventions for managing panic attacks. We often collaborate with mental health professionals to create a comprehensive and personalized approach to addressing individual needs.

  • Creating a Safe Space

We recognize the importance of creating a safe and calming environment. Designating a specific space in the home as a retreat during moments of distress can be immensely beneficial. This space can be personalized with comforting elements, such as soothing colors, soft lighting, or calming scents. Having a designated safe space provides a tangible anchor during times of heightened anxiety.


Coping with panic attacks requires a holistic approach that addresses the interconnected facets of mental, emotional, and physical well-being. Whats The Fear offers valuable insights and practical strategies to empower individuals in their journey toward what helps with panic attacks naturally. By incorporating mindfulness, breathing exercises, cognitive restructuring, physical activity, nutritional support, and a strong support system, individuals can embrace a holistic lifestyle that promotes resilience and serenity in the face of anxiety. Remember, the path to healing is unique for each person, and Whats The Fear provides comprehensive courses for navigating this journey toward emotional well-being. 

Click here to start your journey today! 

Ronak Bhatt

Meet the personal growth guru who is helping individuals heal, grow, and transform into the best version of themselves.

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