Sometimes, when you feel the approach of an anxiety attack, having someone tell you to relax or "chill out" is more annoying than helpful.
It is however very good advice that deserves more than passing consideration.
Could this be a simple treatment for anxiety attacks? Could practicing relaxation techniques assist in keeping anxiety under control? Very definitely yes! The key is to find the relaxation exercises that you find most effective and then practice them regularly.
The more you practice, the better and more proficient you will become.
Below is a collection of ideas that you can adapt to suit.
Firstly: Loosen your clothing and make yourself comfortable.
If you are sitting, find a chair with good back support.
Make time, when no interruption is expected.
Find a quiet environment, with little or no outside noise.
Some simple relaxation techniques: Tighten the muscles in your toes.
Hold to the count of 10.
Relax slowly and enjoy the sensation of release from tension.
Tension is most commonly experienced in the back of the neck and shoulders.
One easy way to get rid of this tension is to tighten the neck and shoulders, hold for 5-10 seconds then release.
Close your eyes and rest them, inhale deeply, slowly, for the count of 3 through your nose, exhale through your mouth even slower, for the count of 5.
Repeat, a few times.
When breathing in, let your stomach expand as much as possible.
As your body starts feeling more and more comfortable and relaxed, slowly clench your right fist.
Clench it tighter and tighter and study the tension.
Keep it clenched and feel the tension in your fist, hand, and forearm.
Now let your hand relax and go limp, allowing your fingers to become loose.
Repeat, studying the sensations.
Concentrate on breathing slowly and calmly, thinking of your slow breathing as calming your entire body as a whole.
Release your breath very slowly.
Mentally scan your body from head to toe.
Are there any areas of tension? If so, take a few deep breaths, hold, then release slowly, saying "relax" to these parts.
Think of the muscle as being soft and limp.
Tell yourself "I am relaxed" as you carry out breathing exercises.
You can also think about positive words like "peace", "serenity" or perhaps picture a child sleeping if that gives you warm calm feelings.
Visualize your favorite soothing image (e.
g.
lying on a warm beach).
Activities.
-Take a nice, long bath.
Perhaps you can use bath oil.
-Take a walk outside.
Listen to relaxing music.
Music is widely known to contribute to relaxation and to be calming.
The reason for is twofold.
Music positively affects your mood.
It also provides a distraction from anxiety and negative thoughts.
Select a gentle piece and play it at a low volume.
A whole genre of relaxation albums are designed for this purpose.
Place yourself in a comfortable position, close your eyes, focus on your breathing, and listen.
And of course music can also be combined with other types of relaxation.
Learn to laugh.
We have all experienced the pleasure of a good belly laugh.
Perhaps it's been too long since we have had cause to laugh.
Put some humor back into your life.
Following laughter blood pressure drops and heart rate, respiratory rate, and muscle activity decrease.
As a result, relaxation is increased and muscle tension is reduced.
Meditate.
Meditation is a relaxation technique intended to alter your state of consciousness.
It is a large study all on it's own and has been used by many generations to exercise spiritual beliefs and, of particular interest to us, to achieve a deep state of relaxation.
It is the act of consciously directing your attention to alter your state of consciousness and to achieve calmness.
In looking for a simple treatment for anxiety attacks take care not to overlook the obvious.
The best relaxation techniques for you are likely to be the ones you have forgotten about.
Perhaps the things or activities that you once enjoyed and found most relaxing have been left behind in a busy or stressful routine.
Take some time to rediscover the simple pleasures.
These ideas are not in themselves a cure.
They will however assist in the treatment for anxiety attacks by helping a sufferer to gain a measure of control by using relaxation techniques