Picture yourself out in public, perhaps at the flicks, dinner or another social event you’ve been looking forward to. You are having a great time when all of a sudden, panic sets in. Your heart starts to race ; you feel like you cannot breathe, you’re sweating and going to lose control. Sound familiar? You are experiencing a unusual amount of panic and need to learn how to stop an anxiety attack when it rears its hideous head.
Anxiety attacks could be controlled through medication, but this customarily involves building up a fixed level of beta blockers in your body tissue. Tranquilizers can be useful but are addictive and may exacerbate the attacks over a period of time. In the meantime, you can easily learn a few relaxation systems to bring your panic under control or to basically forestall an incipient attack from occurring.
First, you want to learn how to breathe correctly. This involves slowly inhaling through your for a count of about 4 seconds. Hold the breath for as much as seven seconds and then slowly breathe out through your mouth, making a slight whooshing sound by clenching your teeth together. Attempt to lengthen the exhalation for roughly 8 seconds if feasible ( with practice it is ) .
Now, attempt to visualize your panic as if it were an object you could target. Tell it to leave, that you are in control, and that you won’t panic. Reassure yourself that there is nothing wrong and that the panic object is a rude visitor who must be expelled.
After a second of ‘Visualizing’ your panic, it’s time to relax your body’s muscles. Start with the feet by clenching the muscles and releasing them. Work your way up your body tightening and relaxing muscle groupings until you’ve reached your head. If you are still feeling panicky, repeat the process, starting with the breathing techniques we described.
Surprisingly, in most cases, having an attack of anxiety in public often goes utterly unnoticed by those around you. Outwardly, you’ll appear calm and picked up, notwithstanding the chaos you feel. Use this to your advantage to silently control your emotions of panic as you apply the relaxation methods discussed.
These attacks of fear or fear are nothing to sneeze at, and you should follow up with your doctor or primary carer as soon as possible to determine the root root of the problem. Meanwhile, these basic techniques to focus yourself and relax have proved effective for many sufferers of stress who are fighting to discover a way to stop panic attacks in a crisis!
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