Taking Control Of Anxiety Attacks
Do you suffer from high levels of stress or anxiety attacks? At best, they can be disruptive and at worst, they can be debilitating. If anxiety is interfering with your daily life, you will likely be relieved to know that there are some relaxation techniques you can use to help you maintain your calm and to keep anxiety at bay. If anxiety is getting the best out of you, try these techniques:
- ♣ Energy Flow – Without making this too heavy, you must acknowledge that anxiety attacks are nothing more than feelings. When you feel yourself becoming overwhelmed, take 5-10 minutes to just feel. Ask yourself what you are feeling and where. If your feelings had a color and shape, what would they be? By taking the time to acknowledge your anxiety, you remove any power it has over you and you can move on to taking care of business.
- ♣ Tapping – The first step to this exercise is to acknowledge your feelings and rate them on a scale of one to ten. Next, hold your left hand out with fingers straight and together. Use your right hand to tap on the bottom edge of your left 10-30 times. Tap in a firm manner, but not enough to be uncomfortable. Repeat with the other hand and assess your anxiety level again. Repeat as needed and then take a couple of seconds to clear your mind.
- ♣ Purposeful Breathing – One of the first physical responses to an anxiety attack is that breathing becomes shallow. This then sends signals to your body that you are in a dangerous situation and can increase your anxiety. Find a quiet, private place and stand with your back completely straight. Place your hands just below your ribcage and breathe in deeply, making your hands move outward. Breathe out slowly and release all negative thoughts. Next, breathe in for a 2-count and out for a 4-count. Repeat this 5-10 times and the breathe normally.
- ♣Visualization – If possible, head off your anxiety attack by sitting or lying in a quiet, comfortable place. Once you are in position, create a visual image of a tranquil spot. This can be anything from a favorite room in your home to a deserted beach. Fill in your image with as many details as possible. If you are visualizing the beach, smell the saltwater, hear the waves, feel the wind and sun on your skin and the sand beneath your feet. Surround yourself in your visualized environment and soak up the feeling of calm and peace. Breathe deeply and exhale through your nose. Once you feel that your calm is restored, resume your normal activities.
Anxiety can be devastating if not properly managed. So much so that many people who suffer from anxiety attacks often become fearful of being in situations that trigger anxiety. If this sounds like you, use these great techniques to manage your anxiety and to head off attacks.