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Panic attacks and chronic anxiety need not last a lifetime. General Panic Attacks, characterized by uncontrollable worry and physical tension, is very treatable. Cognitive-behavioral therapy helps people with GPA stop underrating their coping abilities and exaggerating the risk of things coming out badly and helps ease their need for certainty that they will come out right. The result - RELIEF!
Panic attack is to a great extent treatable and in most cases manageable. Most people can recover through cognitive behavioral therapy, self-help, medication, or a combination of treatments. 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 and thoughtful reflection and having the willingness to meet these needs.
Relaxation techniques can help lessen the discomfort and duration of the signs and 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. Start with your toes and work 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. Hold the muscles 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're relaxed, imagine you're in a favorite place or in a spot of great beauty and stillness. After five or 10 minutes, rouse yourself from the state gradually.
* Counting 1-100 for panic attack self help.
* Self affirmations and positive mantras.
To maximize the benefits of these attack-reduction techniques, be sure to also get adequate sleep, eliminate caffeine and other stimulants from your diet, and engage in regular exercise. About 30 minutes of moderately intense physical activity most days of the week can improve your psychological well-being by keeping Panic attacks at bay.
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