Continued from page 1
Relaxation:
It is also important to relax. First, find a relaxing cd or tape to listen to. Anything with ocean waves, natural sounds, etc will work. You are going to listen to
cd while you talk yourself into deep relaxation. It is hard at first, but don't give up! Lay down on your bed and get comfortable. I know you hear that heartbeat all ready, but just ignore it for now. Start by telling yourself you are going to relax. Close your eyes, and make sure your clothing is not restrictive. Start music and take deep breaths. With each inhale say "Peace" and with each exhale say "Relax". It is a good idea to wait a few minutes and just concentrate on music. When you mind starts to wander, immediately turn it back to music. After a few moments, say to yourself, "My scalp is relaxing, and I can feel it tingling as it does." You should be able to feel your scalp relax a little. Then proceed to your forehead, and down to your eyes, your cheeks, nose, lips, entire face, neck, shoulders, etc...... You will be amazed as muscles began relaxing on your command. It may take a while to relax. During a high anxiety time, it has taken me over 40 minutes to fully relax. I would be almost through when my heart would start racing and my heartbeat would be in my ears, etc. I just ignore my racing heart and start over. Once you are completely relaxed, enjoy serenity for as long as you want. You may find it hard to stay in relaxed state because you mind is not used to being relaxed. If it starts to wander and produce panic thoughts, start over. I usually do this just before going to sleep, so I just turn over and go to sleep. The results are great. I notice next morning I am a lot less anxious than previous night. My day usually goes a lot better when I have done deep relaxation night before. If you have trouble, try getting a hypnotic cd and learn way it talks you through reaching a deep state of relaxation. In deep relaxation, you will not be able to "feel" your arms, hands, legs, or feet. You will be very limp and heavy. You may feel some of your muscles start to twinge on their own, this is okay. It is only your muscles getting comfortable. Remember, our bodies are so used to be wound up, it takes a little while to unwind. It may be scary at first, but just trust yourself, or me, or whoever you need to trust to get there. I promise you will see a difference in your anxiety. We have too much stress in our bodies, especially those of us who suffer from high anxiety and panic attacks. By relaxing, we are giving our bodies a chance to rest without "clenching" we normally put it through each day. Also, more you relax your entire body, more you will be able to relax it during day when you feel a panic attack coming on. I cannot stress enough how encouraging you will find this exercise to be.
Self Talk:
I also want to share with you other things of encouragement. The way we talk to ourselves can play a big role in our anxiety and panic. If you take time to listen to your thoughts, you will find that many are negative. I use following positive thoughts for encouragement. They are not listed in any particular order, but I think you will know when you can use them. It is very important to catch your negative thoughts and replace them with positive ones.
- I am not ashamed of my panic and anxiety
- What can I learn from Panic instead of being terrified of it?
- I want to face symptoms to gain new skills.
- It's okay to be anxious.
- I won't guard against anxiety and panic.
- I will consider all of my "tests" as practice, not "tests".
- I will be okay with myself if I am not able to do something I want to do. I will not consider it a failure, just practice.
- I can live with uncertainty.
- It's okay if it doesn't work.
- I will allow anxiety to do what it wants without trying to stop it.
- I will try to allow myself to let go of control. The more I can let go, better.
- Each panic situation is an opportunity to practice.
- The best way to get through panic is to allow it.
- I can accept these thoughts for what they are - feelings. I have had them before and it's no big deal.
- The more I allow panic and anxiety better.
- This will get better, it just takes time. I can try to accept that I am making progress.
- Setbacks are a normal part of recovery. I will try and welcome them as they happen.
- It's okay to have a panic attack. I will try not to fight it and allow it to happen.
- The more I allow these panic feelings better.
- When I stop caring about panic attacks, they will go away.
Learn about Anxius for anxiety treatment.
J. Ratliff is an avid supporter of anxiety treatment. He has suffered with anxiety and panic attacks for over 3 years.
