Need some panic and anxiety attack tips?
Here’s some useful tips and keep many of the panic symptoms at bay. Use them when you feel a panic attack or feelings of high anxiety threatening to come on.
The purpose of these exercises is not to cure but to help you cope in the short term and they are a great way to start you on the path to recovery by seeing how just small changes can bring about dramatic positive improvements to your state of mind.
To fully cure yourself, an excellent place to start is to look at the Linden Method treatment – it worked for me. This course teaches you to identify the root cause of your anxieties, looks at your various anxiety responses and then moves on with how to deal with them accordingly.
In spite of what some doctors say, you really can reprogram your mind to change the way you think about your anxieties to bring about permanent change.
What this course gives you is a ‘direction of travel’ through a structured series of steps. This is so important when your mind is often clouded due to your own anxiety: sometimes all you need is to be shown the right path.
It’s all too easy to go off at tangents, clutching at a variety of different treatments in the hope that by following as many as possible, that somehow they will all combine to cure you. What is really needed is to go back to basics and stick to ONE program that works.
Breathing the right way
Breathing has a major impact on your mood and just by adjusting the way you breathe slightly you can drastically minimize the effects of anxiety and your response to them.
As we all know, air quality is essential to your health; dirty, smoky, polluted or stale air leads to all kinds of health issues.
Our bodies tell us to breath but now how to breathe well, particularly in times of stress – only we can do this.
Breathing eliminates harmful carbon dioxide, whilst taking in oxygen, and good breathing maximizes this gas exchange. Too much carbon dioxide (CO2) can have an adverse effect on our mood.
It’s very easy when stressed to neglect the correct breathing technique. Muscular tension spreads throughout your body, tightening your breathing apparatus.
Breathing the right way will:
- Lower your blood pressure;
- Steady your metabolism;
- Lower your heart rate;
- Decrease muscle pain;
- Increase your circulation.
It is so important not to neglect good breathing and it’s important to note when it’s becoming shallower and faster or when you feel your body becoming tense – these are vital clues and a signal to start breathing deeply and slowly!
We need to start retraining our bodies to re-balance and this is best done through the medium of breathing. It’s not as hard as it sounds.
There is a belief that when you experience a panic attack you should take big deep breaths. But this could actually have the opposite effect.
A much better approach is to:
- Inhale fully but in a relaxed, slow manner – don’t rush to fill your lungs;
- Exhale as slowly as you can, but in a way that feels natural;
- Repeat until you begin to feel calm once more.
When you’re about to face a particularly stressful event, try this breathing technique. The Linden Method covers breathing in more more depth and once mastered, you will never look back. It really does help!
When you experience hyperventilation, it can be pretty scary. This can in turn lead to feelings of panic or anxiety.
Exercise is a great way to re-balance your breathing and lowering your anxiety levels. This might involve vigorous walking, jogging or attending a yoga or T’ai Chi class. Just stretching your muscles can have dramatically positive effect.
If you have a sedentary job, don’t forget to get up and walk around every half an hour. Sitting down for extended periods, particularly with bad posture, tends to compress all your vital organs and slows your digestion.
It’s very easy to neglect your posture but doing so can have adverse effects on both your mood and your physical health – the most common being neck and back pain. This in turn can lead to feelings of anxiety.
So try to be conscious of your posture at all time. Are you constantly sitting with your arms or legs crossed? Slumped on the sofa? Hunched over a desk? Bad posture can lead to trapped nerves and cause all manner of muscular pain, and again compressing your internal organs.
Try to identify when you have bad posture or even get your friends and family yo tell you when your doing it! And try to find a chair that encourages you to keep your back straight, which will open up your posture and take the strain off your internal organs.
Doing any form of physical exercise helps to promote good circulation, muscular and cardiovascular fitness as well as healthier lungs. It also helps to regulate your breathing and we have seen how important this is to our feelings of mood and well-being.
So try to do some form of exercise every day, even if it’s just a brisk walk.
Try to stay away from too many stimulants like coffee, tea or cigarettes, and if you can, sit near an open window and breather in the view.
Here are some great diversion tactics to stop an impending attack, they really do work!
- Splash your face with cold water – this sends a message to your body to slow down
- Listen to your favorite music
- Count down from 100 or do a maths problem – anything else that occupies your mind
- Play a musical instrument (my personal favorite)
- Do a crossword puzzle
- Put a funny program on TV
- Eat an apple or a banana
- Gently slap your face and dance around – this is very confusing to your body!
- Talk or phone someone – but talk about anything except your anxiety
- Get up and do some exercise – anything will do
- Don’t sit around – get up and do something, just keep moving.
Try to do at least 3 of the methods above; simultaneously if possible.
The Linden Method was developed to give you all the techniques you need to put the balance back into your life.
It had transformed many people’s lives and I’m convinced it can do the same for you. It turns anxiety disorders around, quickly and permanently.
All you need to do is implement the method. It’s so easy, you just need to make that first leap of faith!
Good Luck and Best Wishes.