How do I relax?

Question

I have an anxiety disorder that scares the pajesus out of me. I know that the anxiety attacks will only last a short while but how do I make them last even shorter?

Answer 1

I agree with you that if we approach the stressors in our life with an optimistic attitude, it will help us a great deal to deal effectively with stress and pain, in the present moment." The main way I deal with stress and pain, is I take 15 min. early in the morning, and 15 min. in the evening to practice a simple meditation called the mindfulness of breathing. [I also practice Analytical meditation for 20 - 30 min. a day; spoken of later].
Mindfulness of Breathing exercises:
1) Be in a comfortable position, whether sitting
or lying down.
2) Have someone watch your other children for
about 10 or 15 min. [Increase in time, after practicing for a month].
Then close your eyes, and concentrate
totally on your breathing.
3) At the end of your first inhalation of oxygen,
count one. Keep doing this until you get to
ten. Remain patient with yourself.
4) Then focus your attention on breathing only
through your nostrils, which filter out all
the things, which are not healthy to breath
into your lungs. Be aware of the various
sensations through your nostrils, while you
continue the counting. When you get to
ten, start again at one.
5) When a distracting thoughts enters your mind
allow them to pass through {your mind], w/out
analyzing them, or judging them, or trying to fix them.
And then gently, patiently bring your full
attention back to your breath. Every time,
a distracting thought {any thought which
would take your attention of your breath),
comes to your mind, you need to use this
skillful, disciplinary method of bring it back.
Thoughts do come into our minds, especially
worrisome , or pressing thoughts
which indicate to us that we have an anxious mind.
Just be patient w/yourself, and keep practicing.
**"There is proven evidence of the
Success of The Mindfulness of Breathing
Exercises Proven by Dr. Jon Kabat-ZinnPhD
Dr. Jon Kabat-Zinn PhD. has a book
out called, "Coming to Our Senses' which
teaches this. *There is also a book called, " The
Beginner's Guide to Insight Meditation"
by: Arinna Weisman & Jean Smith which is most
Excellent also.*” The Mindfulness of Breathing
greatly help us to clearly see things as they really are, in order to act and react in a healthy manner toward people, and situations in life.
I practice mindfulness of breathing to reduce stress, providing insight into life. I really enjoy the practice of mindfulness of breathing exercises. In Dr. Jon Kabat-Zinn's clinic in Mass. he teaches the mindfulness of breathing to his patients to help them reduce Pain, stress, anxiety, anger, depression, and worry. Many people establish the practice of mindfulness, as a way of life for themselves. For some, who are very Analytical, and might have a difficult time calming down their mind, "analytical meditation" is probably geared more for them. This method of meditation is excellent for effectively dealing with pain, stress, & anger as well. Training in Patience: The meditation of observing our stress and anger involves paying close attention to the storyline behind stress and anger. We note the blood rushing to our head, our heart pounding, the emotional pain of hurt feelings, disappointment, & unfulfilled expectations. Simply observing these, “but Not reacting to them by clinging to them or pushing them away, we experience them as they are in the present. In doing so, we watch them arise And Cease in their own accord.” Mindfulness is very effective in letting go of Negative emotions. “Techniques in which we re-frame the situation constitute most of this volume, and they fall in the category of 'Analytical meditation, in which we investigate our thoughts, feeling, and perceptions to discern if they are accurate and beneficial. Changing the way we describe and interpret situations subdue stress, pain, anger because we stop exaggerating and projecting negativities onto people, situations, and objects.' In this way, the external event, its meaning, & our position in it appear to us differently, and our stress and anger evaporates.” Meditation on love and compassion{loving-kindness meditation], (which many do as form of walking meditation) strengthens these positive thoughts and emotions in our minds, and hearts, which are beneficial because these thoughts and emotions act not only as antidotes to stress and anger, but also as measures preventing them from arising. So for some, mindfully observing their Thoughts and emotions allow stress and anger to subdue naturally, while for others, a more Analytical approach is necessary. Through investigation{introspection), we see clearly that stress and anger are states of mind that misapprehends their object {either the person or the situation). But remember, subduing stress, pain, & anger, to cultivate Patience properly is a slow and steady process. Don’t expect them to always disappear overnight. Reacting stressfully and in anger are deeply ingrained habits, & like all habits, it takes time to unlearn. (Think about this, who really gives us the best opportunity to demonstrate patience, compassion, and tolerance? Not our friends, because they are nice to us. It is our enemies. Through having an optimistic attitude, we can clearly see that it is our enemies which help us that infinitely beneficial, wholesome quality of Patience. It is those who harm and offend us that actually give us excellent opportunities to cultivate Patience). “Meditation greatly helps us deal effectively with pain, giving Peace of Mind.
This Patience is the ability to remain internally calm, and undisturbed in the face of harm or difficulties. Through the situations in life which we are faced with, patience and wisdom are cultivated and stress, pain,& the anger-energy within us are dissolved, resulting in a peace of mind.
Thank You for Your Excellent Question, Remain Optimistic.

Answer 2

During calm moments you practice being calm. Start with good breathing exercises that means inhale through the nose and slowly and gently exhale through the mouth. Recognize those parts of you that are relaxed so you can recall that feeling when you have an anxiety issue.

There are some great progressive relaxation programs available that help you to learn to relax and how to recall that feeling. You should be able to find copies of them at the local library or google progressive relaxation techniques.

Answer 3

anxiety is not a disorder any normal person will be anxious at some point of time, in your situation your are too conscious about your anxious feelings, don't be. What ever you do be prepared in all possible situations, an example if you have to face an interview make a list of possible questions and answer them all in front of a mirror or a friend whom you trust.

Answer 4

Are you seeing a psychiatrist? There are quite a few meds for anxiety that help a lot of people. There are also breathing techniquies that you can do to help you calm down. You can ask pretty much any therapist for those. Also, yoga helps a lot of people too.

Answer 5

Hi,
I have a friend with a anxiety disorder and she relaxes with the scent of vanilla and jasmine candles.
She lights 1 vanilla and 1 jasmine candle in the room that she is trying to relax in (mostly her living room is the room that she chooses) and then she lights the other vanilla and jasmine candle in a room that is next to the room that she is relaxing in.
I sure hope that you will try these candles for yourself and see if they might help you relax...just like they do for my friend. Good luck!!

Answer 6

Stop whatever you are doing at the time of attack and close your eyes and take a few really deep breaths. Don't let your mind wander...just concentrate on your breathing.

Answer 7

in addition to talking warm showers or hot tubs,
i suggest going on walks in nature areas or on the beach or some where near water
water is extrememly calming
cometimes ice cream makes me happy
also, eat fruit to give you energy and help you feel good, healthy, happy

Answer 8

put a cool wash cloth on your forhead close your eyes and breath!

Answer 9

Some people smoke pot to relax - Bill Clinton did.

Answer 10

have a massage or a hot tub