Sep 11 2008
What Are some relaxation techniques for anxiety?
palalalapolly asked:
I was having some problems, and The symptoms included Stomach pains, feeling of choking, and just dizziness, headaches, and loss of appetite, my fingers would freeze up and my whole body was tingling like i was recovering from a numbing shot. My dad took me to the emergency room. We found out i was having anxiety Attacks, and I was wondering what all you people with Anxiety do to relieve your panics or stomach aches or whatever. Thank You for letting me know because this is a really scary time for me. Peace!
I was having some problems, and The symptoms included Stomach pains, feeling of choking, and just dizziness, headaches, and loss of appetite, my fingers would freeze up and my whole body was tingling like i was recovering from a numbing shot. My dad took me to the emergency room. We found out i was having anxiety Attacks, and I was wondering what all you people with Anxiety do to relieve your panics or stomach aches or whatever. Thank You for letting me know because this is a really scary time for me. Peace!
6 Responses to “What Are some relaxation techniques for anxiety?”
Anxiety attacks can be controlled by you. Just remember you do have control over your thoughts so when you start to have anxious thoughts, change them. Think rationally.
You need to talk to a counselor and get some tools to help you move past this.
There is a reason why these attacks have started and you need to find out what that reason is and then you can deal with it. Shortly after that, the attacks should go away.
thanks for asking this…i want to know too.
It may help to see a psychologist specializing in anxiety/panic attacks. There are a lot of books you can buy that give tips for dealing with this. Look on bn.com and search for keyword panic attacks or anxiety attacks Make sure the book was written by an author with a PhD in psychology. You will get through this. I wish you luck!
there are several things I try. first and formost is to get my breathing controled. I will sit with my eyes closed and breath in through the nose and out the mouth at a easy pace. If I am at home I turn on some music that is soothing to me (not to everybody else). you can also find a sent that relaxes you and get sprays or candles to burn that will help even when your not having an attack. most of all you need to find what relaxes you everybody is different.
Yep, that is a panic attack. Are you scared of having another panic attack? How often do you get them? The reason I ask is that there is a distinction between generalized anxiety, where you can get a few panic attacks, and panic disorder, where you get the attacks a lot and don’t know why. I suffer from panic disorder myself, so I have to deal with this on a daily basis, but I have gotten much more under control.
First, you need to go see a psychiatrist (doctor) and a psychologist (therapist). The doctor will be able to diagnose you and tell you if you need any medication to help you for a while. As for me, I’m on an antidepressant that has helped amazingly with panic attacks. Also, I have another drug that helps calm me down if I get one that is going out of control. Then you need a therapist because even if you don’t end up taking anything, your real cure lies with what is called cognitive behavior therapy. This works wonders!
Secondly, research the attacks! Read any books you can get your hands on, and definitely search the internet. A lot of the fear is gone once you realize that these things will not hurt you and you know how to stop them once started. A good book for the cognitive behavior therapy is the feeling good handbook by david burns. It helped me a lot.
Third, breathing exercises and relaxation CDs have helped me a lot. All you do is lay down on your back, put one hand on your stomach and the other hand on your heart and close your eyes. Then take a deep breath in through your nose (using your stomach and not your chest!!! this is VERY important) till you can’t anymore, hold it for about 5 seconds, and then slowly breathe out through your nose. Keep doing this and it will calm you right down. Also doing deep muscle relaxation is also good to do on a regular basis to prevent them.
Panic/anxiety attacks tend to come on because of something you’re not expressing emotionally, and it is typically anger. Once I realized that and allowed myself to get angry, the attacks went down a lot. Therapy is definitively a good thing to do with this…it helps most people for good.
Hi–Learning how to relax may help you head off a panic attack. You can learn to relax through a variety of techniques, such as meditation, muscle relaxation, relaxed breathing and guided imagery (visualization).
Relaxation is more than getting away from the work-a-day grind, and it’s more than the absence of stress. It’s a specific, intentional action that’s positive and satisfying — a feeling in which you experience peace of mind. True relaxation requires becoming sensitive to your basic needs for peace, self-awareness and thoughtful reflection and having the willingness to meet these needs.
Relaxation techniques can help lessen the discomfort and duration of the signs and symptoms of stress, such as headaches, anxiety, high blood pressure, trouble falling asleep, hyperventilation, and clenching or grinding your teeth. One simple method is to remove yourself from a stressful situation, block the world out and concentrate on your body.
These steps can help you relax:
-Sit or lie in a comfortable position and close your eyes. Allow your jaw to drop and your eyelids to be relaxed and heavy, but not tightly closed.
-Mentally scan your body. Start with your toes and work slowly up through your legs, buttocks, torso, arms, hands, fingers, neck and head. Focus on each part individually. Where you feel tension, imagine it melting away.
-Tighten the muscles in one area of your body. Hold the muscles for a count of five or more before relaxing and moving on to the next area. This is a good method for releasing tension. Tighten the muscles of your face, shoulders, arms, legs and buttocks.
-Allow thoughts to flow through your mind, but don’t focus on any of them. Many people find using autosuggestion to be a great help. Suggest to yourself that you’re relaxed and calm, that your hands are heavy and warm (or cool if you’re hot), that your heart is beating calmly, and that you feel perfectly at peace.
-Breathe slowly, regularly and deeply during the procedure. Once you’re relaxed, imagine you’re in a favorite place or in a spot of great beauty and stillness. After five or 10 minutes, rouse yourself from the state gradually.
To maximize the benefits of these stress-reduction techniques, be sure to also get adequate sleep, eliminate caffeine and other stimulants from your diet, and engage in regular exercise. About 30 minutes of moderately intense physical activity most days of the week can improve your psychological well-being.