It’s easy to say that the distressing physical symptoms of a full-blown anxiety attack are all in the mind.
But overcoming the consequences of letting your stress levels run out of control, is simpler than you might imagine. Fortunately, you can teach yourself how to stop anxiety.
Dealing with anxiety attacks begins as a physical process.
The way you think about your fears leads to tension in all your muscles, then follows a vicious cycle of bodily discomfort and more worry about your sweaty palms, racing heart and constant uptight condition which could lead to panic attacks.
Work on the physical symptoms first, and by managing anxiety this way, your mind will follow.
This process, known as progressive muscle relaxation, can work wonders, and is similar to self hypnosis.
A feeling of relief is surprisingly easy to achieve.
Begin by getting yourself some privacy and settle yourself in your favorite armchair.
Another way is to lie on your back on the floor with your arms by your side.
Lying on the bed could be a little too comfortable and you might fall asleep.
Once settled, concentrate on the tiny muscles of your toes, feet and ankles. Feel them relax.
Move your concentration up to the muscles of your calves and thighs.
Experience the sensation of your muscles becoming limp and slack, while your legs seemingly become heavier and heavier, just like lead.
Don’t force the concentration or become upset if your mind tries to steer you back to thinking about one of your fears.
Acknowledge the thought but let it drift gently out of your mind and return to the feeling of deepening relaxation as you concentrate on the muscles of your abdomen, then back.
All the while, feel yourself getting heavier and heavier, while sinking further into your chair.
Repeat the process for the muscles of your shoulders, arms hands and fingers.
Don’t forget the muscles of your scalp and face, where tension is often most keenly felt.
Finally, when all parts of your body are relaxed, and you feel as heavy as a marble statue pressing into the chair, just concentrate on the blackness behind your closed eyelids for a while before returning to an awakened state.
Don’t stress over any thoughts that creep into your mind. Just let them drift by, like a cloud.
This technique will become easier to perform with practise.
Take your time and don’t force it.
Soon you will train your mind to snap into a state of instant calm and head off a looming panic attack.
You owe it to yourself to take this easy first step in dealing with anxiety, it could be life changing.
Ask yourself this question: can stress cause panic attacks?
The answer is: you bet it can.
Your attitude is the key to key to help with anxiety and panic attacks.
Here is another tip:
You can untangle the jumble in your mind and mentally unwind by tackling the physical clutter around you.
- Realise that your inner mind is always aware of tasks that have been left to pile up.
- Take action and get organised.
- You can weed the garden, tidy your desk, de-clutter your closet or catch up on overdue paperwork.
- Don’t become anxious about the amount of chores awaiting you.
- Pick just one thing to do today (and do it!).
- Don’t even think about the rest until tomorrow, when there will be one less to think about.
A little self-help before things get out of hand can be all you need in dealing with anxiety.
But if you have not taken action early enough in learning how to stop anxiety, you can head off potential panic attacks by clicking here for a cost effective program that has helped many in your situation.
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