Relaxation Techniques? I have anxiety and get panic attacks i need some tips?

Question

I need to figure out some relaxation techniques. i think too much and have alot of racing thoughts about uncontrollable things..i just need to relax and take it easy. i know about deep breathing but i need something more then that!! thanks

Answer 1

OK I have a good one! I learned it at a school for my job. I have to do it often And every night when I go to bed just to relax or I will never get comfortable. First it's very important to breathe in through your nose so remember that. Take the deepest breath you possibly can in through your nose and hold it for a few seconds. Now pucker your lips and blow out through your mouth. It gets oxygen to your brain quickly. Do that about 5 times, the beautiful thing is you can do it anywhere anytime.and know one will know. Second pick your battles, you can't get flustered over everything, decide if it's really going to make any difference tomorrow? How many of the things you have panicked about really made a difference? Third, walk away before you fall into the attack! We can't control everything around us even though we want to. It is not possible and we were not put on this earth by God to fix everything!!!! I have to tell myself that too. I have gotten over a lot of my anxieties and future attacks by remembering that! I would like for you to try the breathing exercise asap and I promise you will be able to tell a difference, especially when you are trying to get relaxed at bedtime! Please let me know if it helped cause I will certainly stop giving this advice if it doesn't work. All know is it helped me 75%. It will get easier if you just stop and wake yourself before you get past the point of no return in any incident.

Answer 2

It's great that you know about deep breathing, and I assume you know how to do the deep breathing.......in through the nose, hold, out through the mouth.

Focus on the breathing only, don't allow your thoughts to wander to other things. This is a form of meditation.

Another thing you can do as you prepare yourself to relax is say the things that you are grateful for this day. Keeping it all positive. This helps bring things into a more positive ending for the day and prepares you to sleep.

If these fail then go back to the deep breathing and start at your head......relax your scalp (focusing on this area until you can feel the hair growing out of your head), then relax your eyes, your face and jaw (you should be feeling these areas relax as you go.

Now move to the neck, relax, the shoulders, the arms, hands and fingers. Relax your chest, your abdomin, feel your back relaxing then your pelvic area, taking time on each spot until you work your way down to the toes.

By the time you have relaxed all body parts you will be ready to sleep, if not, work your way back up the body.

This frees your mind from the daily stressors. Bedtime is not a time to reflect on the day or mistakes of the day, it is a time to rest the body so that you are energized and ready to have a successful day tomorrow.

Hope this helped........works for me. Oh and anytime you feel tired throughout the day you can take 20 minutes and do this exercise, you will feel totally energized afterwards.

Answer 3

I am single mum. I have been suffering for panic attacks for some 15 years now, though it was not until recently I understood what they were. They were progressively getting stronger and more frequent, stopping me from some days even leaving my house. I read this book and it all made perfect sense.

I am not saying I was not terrified of putting theory to action, I was more scared of that than the next attack! But I decided to view it as a game, one I had control of and could therefore not lose!

Answer 4

Ahhh panic attacks......I was once a pro of these.

Deep breathing is important...Inhale deeply through the nose to the bottom of your toes, then purse those lips and expel the breath slowly through your mouth FROM the bottom of your toes (as to flicker a candle without blowing it out). While slow breathing concentrate on dropping your shoulders down from around your ears and making your body feel like a limp noodle.

If your panic attacks include heart palpitations (rapid heart rate) The most helpful technique for me was to walk, even if just around the house, breath as described before while lightly tapping/patting your leg in a steady rhythm to mimic the heart rate. I would gradually slow the rhythm until it was down to my normal rate. Concentrating on performing these tasks together usually brought me down to a level I could deal with.

Other suggestions are breathing into a paper bag, drinking a large glass of ice water, plunging you hands into ice water and grunting or bearing down as if having a bowel movement.

I do not fortunately have these attacks like I once did.....for one thing I am older and perhaps a little wiser but wanted you to know where I am now........I have realized:

First .... if the problems that are causing your anxiety are things you have no control over and you know this, then, half the battle is won. You realize you have no control. This is a good thing.

Second....whatever is happening that is uncontrollable is
the result of someone else making the choices. Let them own their own choices.

Third....you need to know that this too shall pass.
Remember too, that you are where you need to be today.

Fourth and most importantly...........PRAY and have faith that if God brings you to it, He will bring you through it. Let go of the things you have no control over and let God do His work.

Answer 5

first you must prepare, remember the saying fail to prepare, prepare to fail! So first get your breathing under control, sit down and relax no tv or music. Close your eyes and start to imagine that you are in space with the stars and you are falling. gently at first, you have to work at this because it needs practice. It will lower your stress levels and when you are good at it you can go there at any time. Another important thing is to control your breathing, when you are feeling anxious take deep breathes and slowly very slowly let them out. do this over again until it works. Do this before you speech and whilst you are thinking of your speech and soon your body will learn to relax when you think of your speech. Finally at 14 you will soon get better and more confident so do not worry we all have been there! Now go and blow them all away with that speech!

Answer 6

yoga is good, but only if you do it about 3 times a week. it takes time to learn the techniques. Also you could take anxiety medication when you have those attacks. xanax is good for that. just make sure not to drink alcohol when you take it, and don't take everyday because it can be addicting.

Answer 7

The best answer is YOGA YOGA YOGA

There is a breathing technique called pranayama,, and guess what it was desribed to ppl with high stress and anxiety over 2000 years ago do a goodle search on it, maybe you can learn it online

Answer 8

Enroll in a yoga class, or buy some yoga videos. They really teach you to relax and clear your mind. Also, you can take some of the mental exercises with you throughout your daily life. Definitely keep working on the breathing.... breath into the attack...

Answer 9

telling you to pick which things youre gonna get stressed over, doesnt really make sense. I have this problem. and I dont recall being able to control what I freak out about. it just happens, and my head feels weird and my heart will start racing...I dont know what brings it on. Not being able to control things is a definite one...but Im still trying to find ways to get past it. I probably need meds or something. but we'll see about that...
good luck

Answer 10

i just force myself to calm down when i get like that
just take a nap er something