Do you suffer from panic or anxiety attacks?
How to deal with Panic or Anxiety
When panic or anxiety strikes (23% of the polulation have experienced these events at least once), deep breathing activates a natural response, which decreases your blood pressure, slows the heart rate, dilates your pupils and lowers the emotional response to the trigger event.
Try this technique now ... 7:11 Breathing Technique
- Sit down, comfortably and close your eyes
- Focus your awareness on your breathing
- Breathe in slowly, counting to seven - deep into your diaphram
- Breathe out even slower, counting to eleven
- Wait for a couple of seconds
- Repeat
Practice this breathing exercise regularly, it will result in a reduction in anxiety levels.
Hypnosis can assist you in avoiding the onset of Panic or Anxiety attacks ... while deep breathing allows you to control the reactions.
Recent Comments
25
I went through a patch of really bad panic attacks about three years ago... still have my moments but much less in frequency and intensity
Glad to hear you have it under control. It is possible that hypnosis may be an appropriate way to eliminate them altogether. Something to investigate, as there is no need to just "push through" when a solution is at hand.
Any questions ... please private message me ... apparently I should not have posted this on WA!
Thanks Allan, Say do you know of any person who has died from these issues. I really appreciate your remarks.
No, not directly.
Sometimes we can be caught in a never-ending spiral of anxiety which causes us to feel like we are dying, which leads to more anxiety, etc.
This vortex of contributing causes and effects can lead to serious deterioration of our health status. Depression and feelings of low self-worth, are examples of conditions which can be triggered by a concern that anxiety is driving us "going crazy" as we are "out of control" of our body and mind.
There is no need, in many cases, to suffer through this cycle ... help is available and should be sought as soon as possible to alleviate any of these feelings before serious health deterioration occurs.
Thanks Allan, I'm a stress head and have tried the breathing exercises before, and it really does work. Only thing is, most of my stress occurs at work, and if I went and sat down and closed my eyes I would be in trouble LOL!
Jenny
Jenny, if you experience these on an on-going basis, I would strongly recommend hypnosis or therapy to deal with the underlying issues. It is quite likely the trigger or cause of your anxiety can be addressed so that you do not have these episodes at all. Happy to chat privately if you wish to explore the options.
When I used to work on the hospital floor I could not step aside for more than 10-20 seconds. I used to go into the supply room and do just a few, slow deep breaths to calm myself. It definitely helped. I still have stress every day, its just part of the job, when things get rough I go get a drink of water and shake it off (or grab a coworker and vent for a few minutes!).
Yes I have had periods of both, though I generally recognise it and can settle myself down. But there are periods when I have overextended myself by saying yes to everybody i forget my own well being, when this happens both panic and anxiety gets ahold of me. This is a great breathing exercise and so easy to remember. Thanks for sharing this post.
Mary
Hi Mary, I hope it will be helpful for you in those moments when you can feel it starting to build. It is easy and quick ... the out breath (exhale) is critical to the success ... push it out as long as you can .. at least to the count of 11. It reduces blood pressure, emotional response, as well as the heart rate ... best wishes!
It is something I used to suffer from a great deal. After changing my diet and doing a lot of relaxation exercises I can now control it.
The latest thinking is now to breathe out as far as you can and let the breath come back in naturally. This seems to work better with me.
Derek
Yes, it is the exhale that does the trick ... the body responds by automatically relaxing the muscles as it loses oxygen and slows the heart rate and reduces the blood pressure. Thanks for sharing your experience. :)
Hi Allen, a great old time remedy that has been around for years, revisiting is always nice to remind us of some of the things that we have for gotten over time. nice reminder, Calvin
Yes, I agree ... often the tried and true are the best solutions. So often people forget about "Take a deep breath" ... it has become my mantra! :)
Thanks for the info, Allan. Good to know, since I do have occasional anxiety attacks in certain situations. Happily, I don't suffer from panic attacks, though.
Another thing that really helps with anxiety is petting a furry friend. I have a prescription for my dog...she's registered as an emotional support animal.
Ah yes, the love of a pet is so, so soothing and comforting! My Dog is laying right here beside me ... never leaves my side! Life is good! :)
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I tend to panic a lot lately I hope this will work thanx for the lesson
Please let me know if it helps. Sometimes a bit of practice is necessary to see results ... stick with it for a while, you should find it eases the severity and frequency of panic attacks.