Have you ever made a phone call and ended up being put
On hold? There's the annoying elevator music, the waiting,
and no one to talk to. The experience can have quite the
Sedative effect on your energy. When you are experiencing
a panic attack, this is the kind of atmosphere that you want
To try to cultivate in your mind. You need to try to put your
Anxious thoughts and panic on hold.
Various meditation techniques and anxiety reduction
Methods have the same effect on your anxious thoughts. If
your particular anxiety is a result of your constant worrying
or ruminating, the most important thing you can do to stop a
Panic attack is just to stop. Stop talking to yourself internally.
When you are trying to control your thoughts, you may
experience many other intrusive thoughts that make you feel
like you are currently too panicked to have any control over
Your thoughts. However, being consistent is the key.
Meditation experts will tell you that you need to keep
bringing your mind back to the blankness every single time it
Starts to wander. This technique will also work when you are
Experiencing a panic attack. If you can bring your mind back
to the present and pull it from the past or the future, you can
Effectively stop the panic attack in its tracks.
So, when you are experiencing symptoms of an anxiety
Attack, think back to the last time you were on hold. Pretend
that you are the phone operator and your mind is the
customer who is refusing to be put on hold, and so what so
Many companies do to us and leave your panic on hold.
The tension in our muscles and body is linked directly to
Stress and anxiety. When a panic attack starts to set in, no
matter where you are, you need to find the most comfortable
And relaxing position you can find. For you, this may be
Sitting in a chair, lying down, or standing up. Do whatever
Feels the most comfortable to you. It is essential that you
avoid doing any strenuous activity that can increase you're
heart rate because this can end up making you panic attack
Worse.
As you relax where ever you feel most comfortable, start to
Engage in progressive muscle relaxation technique, (PMR).
PMR is a deep relaxation technique that is proven to
adequately control symptoms of stress and anxiety, as well
As relieving insomnia and reduce symptoms of chronic pain.
Start by moving your shoulders around to try and loosen
Then, and release some tension. Next, while inhaling,
contract one muscle group for five to ten seconds, then
when you exhale, suddenly release the tension in that
Muscle. Allow yourself 10 to 20 seconds to relax before you
Move onto the next muscle group.
When you release the tension in each muscle group, try to
Focus on the changes you feel when the muscle is relaxed.
Employing imagery along with the release of tension might
Be helpful. For example, you can try to imagine the stressful
feelings flowing out of your body as each muscle group
Relaxes. Gradually work your way up your body, contracting
And relaxing each of your muscle groups. Once you've
moved through each of your muscle groups, spend a little
time stretching the muscles out to contribute to your loosed
And relaxed feeling.
NICE
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