Suggestions??
Question: Can anyone give me some suggestions on how to relax. I am looking for ways to become very relax and try and ease anxiety/panic attacks. Serious answers only. If you have something stupid to say then just pass my question up please, thank you
Answers: Turn everything off. No lights, no tv, no radio ... NOTHING.
Lay on your back in the bed with your head on ONE pillow. Try to bunch it up so that your neck is supported and your head can fall lower, so that your in your natural position.
Cross your feet at the ankle.
Place your hands, interlocked over the middle of your chest.
Empty your mind of everything. Stare into the darkness or close your eyes, you'll see the same thing.
Naturally fall asleep.
Whether you sleep for 15 minutes or hours ... you'll sleep more deeply, comfortably and will be more relaxed.
A lot of stress comes from your body being too tired. You need GOOD rest.
Well. When I Am Stressed Out From Exams I Light Candles And Incense Sticks. Put On A CD Of Thunder Storms And Just Chill On Meh Bed =D
Hope I Helped
Breathe, read, light candles, long bathes with candles, fishing, if possible go for a walk. When your adrenaline is up exercising will help release it and help you relax when you are done. If being in large crowds triggers it, breathe, concentrate (try to focus), get to a less crowded area. They do have med.'s for this - however, they will really make you tired and nonfunctional. I hope you are going to counseling, they can give you techniques on coping.
Writing in a journal. Yoga (try and find a DVD or join a class). Meditation (again, DVD or book or class). Try reassuring yourself with a short phrase like It's OK or I am OK, this will be all right (I like doing this, it helps - just say it inside to yourself, like you were bring a friend to yourself).
Write a list of your problems in a special notebook before you go to sleep, sometimes it helps me to 'release' them that way. I also find having a good therapist is very helpful, or a friend - both would be great - just someone to talk to.
I wish you all the best - and I really do understand, I deal with this too.
The first thing you need to do is change your diet. You need to avoid alcohol, caffeine & smoking. They deplete B vitimins our body's natural tranquilizers. Avoid sugar, aspartame, nitrates found in meats, processed foods. Eat brown rice, mashed potatoes (not instant) creamy yogurt, oatmeal, steamed vegies etc. Consider drinking Goats milk instead of cow's milk. Add foods rich in calcium : soy foods, low fat dairy products, leafy greens, sesame seeds, almonds. Add foods rich in magnesium such as wheat germ, bran, kelp. Add foods rich in Vitimin C such as peppers, greens, broccoli, kiwi, acerola cherries. Anti-stress tabs can be purchased at a Health Food store. They melt on your tongue & very effective. Take a quiet bath , if possible get massage therapy, do yoga & meditate. Deep breathing is a natural tranquilezer: 1) exhale with a whoosh. 2)inhale through your nose slowly. 3)hold your breath for a count of six. 4)exhale with a whoosh. Repeat 3-4 more times. Good Luck. PLEASE AVOID ANTI-DEPRESSANTS.....THEY DO NOT CORRECT THE PROBLEM....THEY ONLY MAKE THINGS WORSE....
I can give you my own personal answer from experience. I used to have really bad Post Traumatic Stress Disorder and intrusive thoughts. It was so bad that I was living in survival mode and was at my wits end. Can you relate? I did two things to get better.
The first thing I did was find a good psychiatrist to help correct the chemical imbalance(s) that were taking place with every panic attack. Then he had me see a collegue of his who is a psychologist. And the psychologist showed me that I can change the way I feel by changing the way I think. I have no control over the onset of a panic attack. A panic attack is brought on by an intrusive thought going at light speed from the subconcious to the concious mind so fast that you don't know what brings it on. But you can control the physical reactions brought on by the panic itself. In that, you are not a victim. And once you find out that you aren't a victim anymore, then that alone is very empowering. Of course, that is a simple answer and a psychologist can teach you more, but it forms the basis of what I do on a regular basis that gives me control over anxiety and helps me become happier on a regular basis. I hope that helps point you in the right direction and may you become as happy as I am.
oh..ur condition is so sad.I mean ive experienced like ur problem right now before,i became panic very easily.
I'll show u how to reduce stress,panic and relax
1) U must excersice/jogging regularly..Cycling also can do!.These activities veryy good to maintain your heartbeats n health!
2) Think positive! Always!
3) WHen u are tired or stress,find a nice comfy cozy place for ur to reduce it.such as your bed,sofa,..make sure u have air-cond or fan turn-on! and then,think what u'd done in a day and try to make it better for tomorrow
4) Drink mineral water regularyl and always!
5) Always remember God and whatever ur religion beliefs!
ok that's all from me! ^_< i hope those can help!
This is what I do. I lay down(if I'm home) and put the air on or Fan and just be silent and still. Focus on my breathing and try to go to sleep. If I am out in public, and the sensation is unbearable ...(which it can be).., I take my xanax. Than I'm fine BUT.. I do not rely on that to get me through. I rely on MYSELF to try NOT to take the Xanax.. That is hard too. Every episode you get through.. You get stronger. believe me. I have dealt with this for 20 years. It's very dibilitating and hard but you can do it! You need to find a system that works for you! Good Luck and God Bless!
meditation helps alot. even quiet times locked in a room surrounded by soft pleasant music. water fixtures are relaxing to take in. yoga really helps. and try a walk on the beach or in the park. you may even want to pick up a new hobby, maybe journal writing or excessive reading habits. & you can always relax alot after a nice session of sex. and on the top of the list = a nice shower. it is always soothing and relaxing.....
Answers: Turn everything off. No lights, no tv, no radio ... NOTHING.
Lay on your back in the bed with your head on ONE pillow. Try to bunch it up so that your neck is supported and your head can fall lower, so that your in your natural position.
Cross your feet at the ankle.
Place your hands, interlocked over the middle of your chest.
Empty your mind of everything. Stare into the darkness or close your eyes, you'll see the same thing.
Naturally fall asleep.
Whether you sleep for 15 minutes or hours ... you'll sleep more deeply, comfortably and will be more relaxed.
A lot of stress comes from your body being too tired. You need GOOD rest.
Well. When I Am Stressed Out From Exams I Light Candles And Incense Sticks. Put On A CD Of Thunder Storms And Just Chill On Meh Bed =D
Hope I Helped
Breathe, read, light candles, long bathes with candles, fishing, if possible go for a walk. When your adrenaline is up exercising will help release it and help you relax when you are done. If being in large crowds triggers it, breathe, concentrate (try to focus), get to a less crowded area. They do have med.'s for this - however, they will really make you tired and nonfunctional. I hope you are going to counseling, they can give you techniques on coping.
Writing in a journal. Yoga (try and find a DVD or join a class). Meditation (again, DVD or book or class). Try reassuring yourself with a short phrase like It's OK or I am OK, this will be all right (I like doing this, it helps - just say it inside to yourself, like you were bring a friend to yourself).
Write a list of your problems in a special notebook before you go to sleep, sometimes it helps me to 'release' them that way. I also find having a good therapist is very helpful, or a friend - both would be great - just someone to talk to.
I wish you all the best - and I really do understand, I deal with this too.
The first thing you need to do is change your diet. You need to avoid alcohol, caffeine & smoking. They deplete B vitimins our body's natural tranquilizers. Avoid sugar, aspartame, nitrates found in meats, processed foods. Eat brown rice, mashed potatoes (not instant) creamy yogurt, oatmeal, steamed vegies etc. Consider drinking Goats milk instead of cow's milk. Add foods rich in calcium : soy foods, low fat dairy products, leafy greens, sesame seeds, almonds. Add foods rich in magnesium such as wheat germ, bran, kelp. Add foods rich in Vitimin C such as peppers, greens, broccoli, kiwi, acerola cherries. Anti-stress tabs can be purchased at a Health Food store. They melt on your tongue & very effective. Take a quiet bath , if possible get massage therapy, do yoga & meditate. Deep breathing is a natural tranquilezer: 1) exhale with a whoosh. 2)inhale through your nose slowly. 3)hold your breath for a count of six. 4)exhale with a whoosh. Repeat 3-4 more times. Good Luck. PLEASE AVOID ANTI-DEPRESSANTS.....THEY DO NOT CORRECT THE PROBLEM....THEY ONLY MAKE THINGS WORSE....
I can give you my own personal answer from experience. I used to have really bad Post Traumatic Stress Disorder and intrusive thoughts. It was so bad that I was living in survival mode and was at my wits end. Can you relate? I did two things to get better.
The first thing I did was find a good psychiatrist to help correct the chemical imbalance(s) that were taking place with every panic attack. Then he had me see a collegue of his who is a psychologist. And the psychologist showed me that I can change the way I feel by changing the way I think. I have no control over the onset of a panic attack. A panic attack is brought on by an intrusive thought going at light speed from the subconcious to the concious mind so fast that you don't know what brings it on. But you can control the physical reactions brought on by the panic itself. In that, you are not a victim. And once you find out that you aren't a victim anymore, then that alone is very empowering. Of course, that is a simple answer and a psychologist can teach you more, but it forms the basis of what I do on a regular basis that gives me control over anxiety and helps me become happier on a regular basis. I hope that helps point you in the right direction and may you become as happy as I am.
oh..ur condition is so sad.I mean ive experienced like ur problem right now before,i became panic very easily.
I'll show u how to reduce stress,panic and relax
1) U must excersice/jogging regularly..Cycling also can do!.These activities veryy good to maintain your heartbeats n health!
2) Think positive! Always!
3) WHen u are tired or stress,find a nice comfy cozy place for ur to reduce it.such as your bed,sofa,..make sure u have air-cond or fan turn-on! and then,think what u'd done in a day and try to make it better for tomorrow
4) Drink mineral water regularyl and always!
5) Always remember God and whatever ur religion beliefs!
ok that's all from me! ^_< i hope those can help!
This is what I do. I lay down(if I'm home) and put the air on or Fan and just be silent and still. Focus on my breathing and try to go to sleep. If I am out in public, and the sensation is unbearable ...(which it can be).., I take my xanax. Than I'm fine BUT.. I do not rely on that to get me through. I rely on MYSELF to try NOT to take the Xanax.. That is hard too. Every episode you get through.. You get stronger. believe me. I have dealt with this for 20 years. It's very dibilitating and hard but you can do it! You need to find a system that works for you! Good Luck and God Bless!
meditation helps alot. even quiet times locked in a room surrounded by soft pleasant music. water fixtures are relaxing to take in. yoga really helps. and try a walk on the beach or in the park. you may even want to pick up a new hobby, maybe journal writing or excessive reading habits. & you can always relax alot after a nice session of sex. and on the top of the list = a nice shower. it is always soothing and relaxing.....
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