By: Shawnna McMains
There are many relaxation techniques available to reduce the intensity and occurrence of Panic Attacks. The following techniques are the most common:
• Meditation
• Visualization
• Deep breathing
• Sounds
Meditation can allow you to learn how to turn your focus of your thoughts from your Panic Attack symptoms to your breathing. By concentrating on your breathing, you will be able to stop thinking about your Panic Attack, thus, giving you the chance to gain control of the situation and get yourself out of your Panic Attack.
Visualization is very similar to meditation. Here you can use a recorded tape or your own imagination to describe a peaceful and pleasant place to be. You will focus on this place and in your mind, be there. This will then allow you to turn your focus from you Panic Attack symptoms to your peaceful place. It will also lower your blood pressure, normalize your breathing, relax your muscles and make you feel relaxed.
Deep Breathing is one of the simplest things that you can do to relax yourself. Here you will close your eyes and just concentrate on your breathing. Breathing in slowly, holding it for a few seconds and then breathing out slowly. After you have done this for a few minutes, you should feel relaxed and calm.
Sounds can be very relaxing. You can turn on some soothing music, such as ocean waves, a fire crackling or classical lullaby. Make yourself comfortable and just close your eyes and envision you are somewhere else. For example, you are sitting on the beach in front of the ocean with the warm breeze softly blowing your hair and the sun slowly going down in the sky. Think how peaceful this would make you feel. Your thoughts will turn from your Panic Attack symptoms and just fade away.
All of these techniques are different, yet, they all have a similar goal of giving you skills to learn to relax yourself and face a Panic Attack without feeling overwhelmed or out of control. Using these techniques along with other types of treatments can be a very effective combination for bringing relief and freedom from Panic Attacks that affect your life.
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