26 Best Ways On How To Deal With Panic Attacks & Anxiety At School & At Work


Have you ever feel sudden anxiety or fear? If yes, it may be the symptoms of panic attacks. You may not notice, but this issue can cause many other diseases. Firstly, it leads to panic disorder if not being treated. Also, it affects you in many aspects of life, including working, communicating, and even studying. If you have panic attacks, you cannot implement your tasks confidently, so it brings you terrible working and studying result. In today’s article, you will discover 26 best ways on how to deal with panic attacks and anxiety at school and at work. However, firstly, let have a look at what panic attacks and their symptoms are.

26 Best Ways On How To Deal With Panic Attacks & Anxiety At School & At Work

Dealing with the panic attacks is not a difficult task. You only need to change your diet plan and some bad habits recommended following. If you are at the severe condition, follow the remedies suggested in this article.

I. What Are Panic Attacks?

Panic attacks are intense waves of fear that happen without any warning. They are caused by specific situations such as public speaking, presentation, or even crossing a bridge. Moreover, they may be a part of depression, severe stress or panic disorder. Although the panic attack symptoms present differently in different people, there are still some common ones such as nausea, chest pain, or choking feelings. And, remember that these symptoms happen whenever, even when you are shopping or relaxing. Here are some overwhelming signs of panic attacks that you should not ignore:

  • Hyperventilation
  • Short breath
  • Rapid heartbeats
  • Chest pain and uncomfortable feelings
  • Choking
  • Dizziness or faint
  • Hot flashes (or cold flashes)
  • Sweating

II. Foods To Eat To Deal With Panic Attacks

foods to support

1. Herbal Supplements

One of the most effective ways on how to deal with panic attacks is to consume herbs. Valerian roots and chrysanthemum are said to be good for anxiety and panic attack reduction. Also, you can make tea with chamomile or passion follower and then enjoy them. This tea will help to relax your body and make you feel less stressed after a day long.

2. Omega-3 Fatty Acids

Omega-3 fatty acids in salmon are demonstrated to strengthen your mental health and treat the panic attacks effectively. These fatty acids are beneficial for the brain development and can affect your mood. Besides salmon, soybean, olive oil, chia seeds, and flaxseeds are also good choices for the omega-3 fatty acid supplement.

3. Gamma-aminobutyric Acid

GABA[1] (gamma-aminobutyric acid) – a neurotransmitter – can help to solve the health problems such as headaches, palpitating heart rate and nerves. You are advised to consume more oranges, nuts, bananas, and broccoli to provide your body with enough GABA.

4. Avocado

Avocado is a rich source of vitamin B and C, riboflavin, niacin, and thiamine; so it helps to boost your overall health. Also, it helps to solve the situation of vitamin deficiency – a leading course of anxiety and panic attacks. The heart-healthy fats in avocado make it more useful for panic attack treatment. You can also consume avocado ice cream for this purpose.

5. Yogurt

You might be surprised that yogurt can help to treat the panic attacks. This fermented and probiotics food contains live and active cultures, so it contributes to reducing the social anxiety and panic disorder. You can mix yogurt with cereal and enjoy it for your breakfast. If yogurt is not your favorite, eat kombucha, pickles or miso instead.

6. Juice

It is said that fruits and vegetables are the most nutritious foods in the world; therefore, drinking fruit juice make your body penetrate nutrients faster and more effectively. It is loaded with essential nutrients that many people lack due to the poor diet. Some people even consider the juice as the healthiest food on the planet. Juicing is an excellent way for those who hate eating vegetables. You can follow the rule of 80/20 (80 percent of vegetables and 20 percent of fruits) to have more energy for your day. To sum up, there is no reason to postpone the consumption of this food to manage your condition.

7. Avoid Red Meat, Dairy, And Canned Food

Certain foods such as red meat, processed foods, and dairy can worsen your panic attacks. The study pointed out that people who cut down on the eating of these foods got improvement in heart health, type II diabetes and even cancer. Recent researches also claimed that dairy is the second most inflammatory food. These claims must have surprised many people; however, no one can deny this fact.

III. Lifestyle Changes To Deal With Panic Attacks

which habits should be changed

1. Give Up Smoking

Smoking not only affects your heart and lung but also makes your panic attacks worse. When you smoke, it harms not only your health but also your relatives' health. Smoking increases the heartbeats and puts more pressure on your chest; thereby, it causes uncomfortable feelings and a panic attack in some specific cases. It makes you more aggressive and anxious about even a tiny thing. If you are worried about something, for example, smoking will make you more confused; it will never make your mind brilliant but cause negative thoughts in your head. Therefore, stop smoking right now to ensure your health and get rid of panic attacks soon.

2. Practice Cardio

Practicing cardio is an excellent way on how to deal with panic attacks. It helps you to reduce stress and ease your panic attack symptoms. When doing this exercise, you have more chance to relax your mind and body after a hard working day. A 208 study showed that practicing cardio helps control the cholesterol levels and bring about the healthy heart. It is especially useful for treating panic attacks as it helps strengthen your mind and brain. By this way, you can also practice yourself of thinking positively in all cases.

3. Sleep Enough

Sleep deprivation can cause panic attacks and anxiety while a sound sleep can help to reduce the symptoms of this disease. Shut down the phone, drink a cup of hot chamomile tea, and read a good book two hours before bedtime to help you to have a deep sleep. A quick nap after lunch is also necessary for a healthy brain.

4. Do Not Bring Work Home

It is essential to separate your work from your home as work is the leading cause of panic attacks in many people. Therefore, make sure to finish your job during the working time. Also, remember to turn off the work phone and ignore the emails when arriving home. Give yourself time to relax after a hard working day to both reduce stress and be energetic in the next day.

IV. Must-Know Tips On How To Deal With Panic Attacks And Anxiety

must-know tips

A. How To Deal With Panic Attacks At School
1. Get Help From Your Teachers

You should tell your teachers that you may have panic attacks during the lessons and need to go out for a while. Or, have your parents call the teachers to explain the situation.  Most of your teachers will agree and help you cope with this problem.

2. Make Your Own Plan To Overcome

The teachers will facilitate you, but it is still necessary to have an apparent plan for yourself. A straightforward way is to make eye contact with your teacher during the class. Or you may choose to sit near the window to not interrupt your friends when you suffer from a panic attack. This way will also allow you to accomplish your plan by dealing with the attack without the help of others.

3. Confide In Your Teachers And Parents

If your parents put a lot of pressure on you, you may be stressed and get a panic attack. The high expectation from parents and teachers, friendship issues and trouble in concentration are the main factors for panic attacks in students. Therefore, if you are in this case, talk to your parents and counselors that you need something more accessible and suitable. Or else, you will fall behind your friends and even leave the class because of the too stressful environment.

B. How To Deal With Panic Attacks At Work
1. Get Fresh Air

Some people tend to stay in the toilet or staring at the phone when they get panic attacks; however, this is not a good way, it even makes the situation more dangerous. A better approach is to stay near the window or go out to get some fresh air. This way can help to make you more comfortable as it removes the pressure from your chest

2. Control Your Thoughts

You can keep you away from the negative thoughts by thinking about the positive ones. Always remind yourself that you can overcome this problem quickly. Read aloud that “it will be fine” or “anxiety is not a big problem” to make you more confident. When you overthink about the difficulties, you cannot achieve your goal; therefore, control your thoughts and to be bold with standing before the meeting to represent your business plan. The simple activity like this also contributes to training your mind and helping you on how to deal with panic attacks.

C. Common How-To Tips For Panic Attacks
1. Taking A Deep Breath

The most significant symptoms of a panic attack are chest pain and hyperventilation; thereby, practicing a deep breath is especially important. It is also an effective way to help you calm down and reduce the anxiety quickly. Firstly, put your right hand on your chest and the other on your belly; then start to inhale through your nose while counting to four; hold your breath for several seconds; and finally, exhale through your mouth. Continue this process until you feel calmer and more comfortable.

2. Take A Hot Bath

Taking a hot bath is useful in relieving your panic attacks. It will provide you with a relief on the whole body and bring about a sound sleep. For this method, you have to fill your bathtub with hot water first. Secondly, add some drops of essential oil such as chamomile oil, lavender oil or rose water. Then, add a few drops of jojoba oil or coconut oil and stir to mix them well. Soak your body in the water for the final step and stay here for about 20 minutes. You can do this process whenever you feel stress and uncomfortable.

3. Massage Your Body

To reduce the intensity of a panic attack, massage your body regularly. This way helps to calm the nerves and relax your mind. You can use essential oils during the massaging process to promote the relaxation. For this remedy, you should choose a favorite essential oil first. Then, warm up this oil and use it to massage your neck, back, shoulders, and feet. You are advised to follow this remedy regularly to get rid of panic attacks as soon as possible.

4. Do Exercises Regularly

Doing exercises is good for not only panic attack treatment but also your overall health. It will help to boost the cardiovascular health, which is closely related to panic attacks. Moreover, it helps to improve your mood and sleep quality. Jogging, dancing, and hiking are simple exercises which can assist you in healing panic attacks. However, remember to do your favorite activity regularly to achieve the desired result of maintaining a healthy body and managing stress.

V. Effective Remedies For Panic Attacks & Anxiety That Work Naturally

effective remedies

Besides the how-to tips above, you can try applying some of these effective remedies to deal with panic attacks at school and at work.

1. Chamomile Remedy For Panic Attacks

A randomized control research claimed that chamomile could help to relieve the symptoms of panic attacks and anxiety thanks to the rich content of nutrients. The magnesium and calcium in chamomile[1] contribute to strengthening your bones and reducing stress. Thanks to the calming effects, this herb has been used widely for centuries as an indispensable ingredient for flavors and perfumes. There are two ways to use chamomile for panic attacks:

Remedy 1: Chamomile Tea

Things you need

  • 2 teaspoons of chamomile flowers (which is dried under the sun)
  • 1 cup of hot water
  • Lavender, ginger, and mint (optional)
  • A container together with its lid

How to do

  • Firstly, mix chamomile flowers with hot water
  • Secondly, pour this mixture into the container and cover the lid
  • Leave it for 10 minutes
  • Finally, strain to take the tea and enjoy it
  • You can optionally add ginger, mint or lavender to make your drink more delicious.

Read more: Revealed: 9 best natural home remedies for stress relief

Remedy 2: Lavender Spray

Things you need

  • 5 – 10 drops of chamomile essential oil
  • 4 ounces of distilled water
  • 4 ounces of hazel extract
  • An 8-ounce bottle
  • 3 – 5 drops of vanilla essential oil
  • 3 – 5 drops of cedarwood essential oil
  • 3 – 5 drops of palo santo essential oil

How to do

  • Firstly, add distilled water and hazel extract to the bottle
  • Secondly, add to this bottle chamomile, vanilla, palo santo, and cedarwood essential oils
  • Then, shake to mix all ingredients well
  • Finally, spray the mixture around your bedroom to calm the anxiety and deal with panic attacks.
2. Ginseng Remedy For Panic Attacks

Ginseng can help to relieve the panic attacks as it has relaxing effects on the nerves. The body's response to stressors can be handled by using ginseng. Thanks to the anti-stress effects, this ingredient is considered an adaptogen, which can help to significantly control the anxiety, depression, and panic attacks, which are caused by both emotional and physical factors. Furthermore, ginseng is helpful in improving memory and preventing Alzheimer's diseases. Here are the directions on how to deal with panic attacks using ginseng.

Things you need

  • 5 – 8 slices of ginseng
  • 3 cups of water
  • Some honey

How to do

  • Firstly, cut ginseng to take 5 – 8 thin slices
  • Secondly, add these slices to water
  • Cook this mixture under low heat in 15 minutes
  • Then, remove it from the stove and strain to take the tea
  • Finally, add a suitable amount of honey to this tea and enjoy it
  • Please drink 1 – 3 cups of this tea per day to get the best result.
3. Green Tea Remedy For Panic Attacks

green tea

Green tea is a unique anti-aging ingredient, which is beneficial for not only your mind but also your body. Being a primary source of minerals and vitamins, green tea is also dominant in treating a panic attack and anxiety. Thanks to the rich content of L-theanine, this tea helps relax your body and mind effectively.  A 2009 study of the American Journal of Clinical Nutrition claimed that drinking green tea is a wonderful way to decrease stress, boost your mood, and improve your mental health.  If you are a big fan of green tea, continue drinking this tea every day. However, if this tea is not your favorite, try to take green tea extract to achieve this purpose.

Things you need:

  • 2 teaspoons of green tea leaves
  • 1 cup of hot water
  • A suitable amount of honey and lemon juice

How to do

  • Firstly, add green tea leaves to the hot water
  • Secondly, cover the cup using its lit and let it stay for about 5 minutes
  • Then, strain to take the tea
  • Finally, add some honey and lemon juice and enjoy 2 – 3 cups per day.
4. Almond Milk Remedy For Panic Attacks

The nutrients and Omega-3 fatty acids in almond can help to fight against the anxiety and boost your mood sufficiently. Moreover, it helps maintain a good signal system to manage your thought and reactions. Here are the directions on how to deal with panic attacks using almond milk:

Things you need:

  • 10 – 12 organic almonds
  • A glass of cow's milk
  • 1 teaspoon of raw organic honey

How to do

  • Firstly, add almonds to water and leave it through the night
  • Secondly, grind the above almonds to get a thick paste
  • Then, boil cow's milk and add ground almond to the boiling milk
  • Leave it for about 10 minutes
  • Then, add 1 teaspoon of honey to the almond milk and enjoy it before bedtime
  • Apply this remedy whenever you want.
5. Valerian Root Remedy For Panic Attacks

Valerian root is one of the most effective herbs for anxiety and panic attack treatment. This ingredient has been used for a long time as a natural sedative to combat depression and anxiety. Like benzodiazepine drugs, valerian root can lessen the excitatory signals in your body to make you feel less nervous. Although valerian is good for mental health, it can cause some side effects in people with liver diseases and pregnant or breastfeeding women. Therefore, try to avoid using valerian in those cases.

Things you need

  • 2 tablespoons of valerian root
  • A cup of cold water

How to do

  • Firstly, chop valerian root into small pieces
  • Secondly, add the chopped valerian to cold water and leave it for about 10 minutes
  • Then, strain to take the liquid
  • Finally, enjoy it during the day to heal the panic attack quickly.

VI. Why Do Panic Attacks Come Back? And How To Prevent It?

If human feel anxious whenever they face problems and challenges, the panic attack may return very quickly. The situation even becomes more and more severe because of the fear and nerves. Panic attacks can also come back as the effect of changes in life such as examination fall, divorces, unemployment, and so on. These problems are unexpected, and we seem to not able to keep them under control with a weak mind.

As anxiety is a usual feeling, we need to find the solutions to overcome it. The minor things such as an interview or a presentation should not make you feel anxious. Therefore, learning how to control the emotion is a vital method on how to deal with panic attacks. In a performance, for example, you need to know what your purposes are, what to say and how to answer the audience's questions. Sometimes, to stop the panic attack, you can try some activities or confide in your family members or close friends. Those people can help you to analyze the situation and give you the best advice.

Furthermore, it would help if you reminded yourself of the techniques and strategies that did help to deal with panic attacks. When you get a panic attack, you may have many negative thoughts. In this case, stop thinking about this circumstance and do anything else that helps you feel better.

VII. Frequently Asked Questions About Panic Attacks

1. How Common Are Panic Attacks?

Many people are still wondering about the proportion of the population with panic attacks. The answer is that only 2 – 3 percent of American has trouble with this disease. And, it often begins at the age of 20 to 24. This problem can happen earlier or later in one's life, depending on the living condition. The Latinos, Asian American, And African are said to be at the low rate of panic attacks and depression.

2. Is This Issue A Fatal Disease?

Panic attacks are not fatal but potentially disabling. People who suffer from a panic attack will face many disadvantages in life. It makes them difficult driving a car, leaving their homes, and even taking care of themselves.

3. Can Panic Attacks Be Cured?

The answer is yes. We are possible to cure this problem. Psychiatric medication can be used to solve the problem. However, to get the best result, you need to bear in mind the psychological techniques and know how to apply them when you feel hard.

Above is all the useful information about 26 must-know ways on how to deal with panic attacks and anxiety at school and at work. Do not apply one remedy but combine some of them at the same time to gain the desired result. Also, improve your diet to provide your body and brain with enough nutrients to grow well. If you have any other ways, please share your experience by commenting on this article. To know more useful tips for other health problems, you can visit our How To page. All content provided is for informational and educational purposes. We recommend you consult a healthcare professional to determine which method is appropriate for you.