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Panic attacks, Anxiety, Anxiety Disorder, Social Anxiety & Phobias;
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Panic attacks

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MENTAL HEALTH

Emotional & Mental Health

Coping skills

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, thoughtful reflection and the willingness to meet these needs.

Relaxation techniques can help lessen the discomfort and duration of 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, starting with your toes and working 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 and hold them 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 are relaxed, imagine you're in a favorite place or in a spot of great beauty and stillness.

  • After 5 or 10 minutes, rouse yourself from the state gradually.

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This information is provided for general medical education purposes only and is not meant to substitute for the independent medical judgment of a physician relative to diagnostic and treatment options of a specific patient's medical condition.
In no event will The DrEddyClinic.com be liable for any decision made or action taken in reliance upon the information provided through this web site.

 


 



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