Using Relaxation to Dissipate a Panic Attack By Bob Perry
Using relaxation techniques properly can end a panic attack and actually prevent a future panic attack if you practice your relaxation technique daily or twice daily.
If you can get yourself into a routine using relaxation techniques you will find them to be an excellent tool to relieve stress and anxiety from your everyday life. Studies have shown that doing relaxation exercises have lowered blood pressure and helps boost your immune system.
Even if you don't suffer from panic or anxiety attacks you can improve your overall health by learning a few relaxation exercises. If you've never heard of relaxation exercises or have never read about what they involve you will be surprised to see how easy they are to learn and do. Stress is the number one undiagnosed killer and the cause of several other diseases, so anything you can do to alleviate stress is in your best interest.Practicing relaxation techniques can improve how you physically respond to stress by:
* Lowering Your Blood Pressure
* Reducing Muscle Tension
* Slowing your heart rate
* Slowing your breathing rate
* Reducing the need for oxygen
* Increasing blood flow to major muscles
As with most things that we do to improve our health it comes with added benefits. You may also notice that you have:
* Improved Your Concentration
* Be more efficient in your daily activities
* Have More Energy than you are accustomed to.
* Fewer physical symptoms, such as headaches and back pain
* Fewer emotional responses, such as anger and frustration
Types of Relaxation Techniques
There are several types of relaxation techniques, but the most important thing is to find the one that works for you and that you do it on a regular basis. This also makes a huge difference if you have just had a panic attack because practice makes perfect, of close, and if you have done you relaxation exercise 100 times you can slip into the relaxation mode much quicker than if you have only done it 10 times. Just like everything else our minds and brains can do things that it has done many times much easier than things we've only done a few times.
These are the Main Types of Relaxation Techniques:
* Autogenic Relaxation
Autogenic means literally originating with the individual to which applied. This technique you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place or a happier time or your goal feeling and then focus on controlled, relaxed breathing, slowing your heart rate. Usually you also focus on different parts of your body, and imagine them complete relaxed, simply by relaxing each arm or leg one by one and feeling the relaxed feeling. This works especially well after an anxiety attack.
* Progressive Muscle Relaxation
This technique you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation, and you become more aware of physical sensations. Usually after a panic attack some part of you is really tense, most likely your neck but it can be any part of your body. This is a great technique to help you learn how to relax individual locations of you body. You may choose to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
This technique you form mental images to take a journey to a peaceful, calming place or a place in your past that you felt totally at ease and happy. Try to use as many senses as you can, including smells, sights, sounds and textures. If you imagine relaxing at a park, think about the the sound of balls bouncing and kids laughing, the warmth of the sun, the feeling of being outside and happy. Closing your eyes makes it easier to bring your total attention to the pictures in your mind. Find a quiet place where you won't be disturbed and a comfortable chair or couch and loosen any tight clothing and float away.
The more that you practice your relaxation exercise the more that you will be in tune with your body and the sensations that prelude a panic attack or just feelings of anxiety. Noticing the physical sensations is a big step to stopping them in their tracks before you let them snowball into a panic attack.
The more you practice the easier this will be. It is just like everything else that we have learned in this life. If we only tried to stand up 10 times as a baby we would still be lying on the floor. It took hundreds if not a thousand tries to finally stand on our own, so it will be with relaxation techniques. But you can master them and they will definitely help you in more ways than you will ever know. So dedicate some part of your morning or day to practicing your relaxation exercises.
Bob Perry has suffered with Panic Disorder off and on for the past 14 years. He has acquired knowledge that he wants to share with other sufferers. Check out his blog at Cure Panic Attacks [http://www.curepanicattacksblog.com] for more informative articles.