International Panic Day 2025: Ayurvedic herbs, oil massage, pranayama and other natural remedies to stop panic attack

June 18 is International Panic Day, a reminder that panic isn’t always loud or obvious. Panic, as per research, is an intense wave of fear or anxiety that triggers a physical response, often without a clear threat. But in daily life, it shows up in restless nights, unexplained irritability, digestive troubles, or even an over-dependency on caffeine. Recognising these early signs is key to preventing burnout and restoring emotional balance.

Panic can feel like constant restlessness, sudden anger, trouble sleeping, or a racing heart for no obvious reason. “It hides in routines, making stress feel normal,” says Dr Monica B Sood, CEO Navjivan Health Service, Chandigarh. “Ayurveda offers a deep understanding of this stress and powerful yet gentle ways to reset the body and mind,” she says.

While panic is mostly associated with acute episodes of fear, it often shows up in far more subtle forms, disturbed sleep, low energy, and digestive discomfort. “In Ayurveda, these signs point toward a Vata imbalance, marked by excess movement, dryness, and mental restlessness. Your body always communicates what’s going on within. Instead of avoiding these signals with quick fixes like caffeine or sugar, try mindful interventions like warm oil massages, calming herbs, or structured routines,” says Dr Sood.

Also read | How to handle anxiety, panic attack: Identify the symptoms, triggers, different types for better cure

Symptoms of panic attack, Ayurvedic remedies to cope with it

Dr Sood explains the symptoms of panic attack and suggests Ayurvedic remedies to prevent it:

• Disturbed sleep: Symptoms like racing thoughts or waking up with anxiety are recognised in Ayurveda as signs of a Vata imbalance. You may feel tired, yet struggle to fall or stay asleep.

Remedy: A nightly Abhyanga (warm oil massage) using calming oils like sesame or Brahmi can ground Vata energy. Sipping warm turmeric milk before bed soothes the nervous system and promotes deeper, uninterrupted rest.

• Unhealthy gut: Anxiety often shows up in your gut. Bloating, acidity, constipation, or sudden loss of appetite can all be linked to panic-induced digestive disruption.

Remedy: Eating freshly cooked, warm, spiced meals with digestive herbs like ginger, cumin, or ajwain helps stabilise the gut and reduce Vata’s cold, erratic qualities.

Also read | Anxiety attack causes: 10 reasons to switch off read receipts

• Mood swings and irritability: If you often feel unusually reactive or overwhelmed by minor triggers then this could be a signal of internal imbalance, particularly affecting the nervous and hormonal systems, as per Ayurveda.

Remedy: Herbs like Brahmi and Ashwagandha support emotional resilience by calming the mind, balancing mood, and reducing cortisol levels.

• Mental fatigue: Even after a full night’s sleep, you may feel foggy, sluggish, or unmotivated. This is mental fatigue, your body is rested, but your mind is overworked and undernourished.

Remedy: Begin your day with pranayama like Anulom Vilom to oxygenate the brain. Follow it with a warm herbal tea, like tulsi or licorice, to uplift energy without overstimulating the system.

• Difficulty focusing: When the mind is in panic mode, it becomes scattered and ungrounded, making it hard to concentrate or complete tasks.

Remedy: Practising mindfulness while eating and maintaining consistent daily routines can help anchor attention, reduce overstimulation, and calm internal chaos.

• Dependency on caffeine or sugar: Reaching for coffee, tea, or sugary snacks multiple times a day might feel like a quick fix, but it depletes your energy further in the long run.

Remedy: Replace these short bursts with sustained energy boosters like tulsi tea or warm cinnamon-infused water. These gently energise while supporting adrenal balance.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.