Techniques for relieving anxiety

[AnxiousGurl]

Ive been working on breathing techniques, meditation, visualization and now applied relaxation training....its supposed to be more effective and faster for relieving anxiety? Anyone try this?

[AnxiousGurl]

I get exactly what your saying, it is SO hard but everyday I try. It works wonders when im NOT in social situations and then once im in it, my anxiety seems to sky rocket. I hope in time though, with practice it will help.

Kel5- Ive also done the progressive muscle relaxation...( I dont have the paper with me, but I will update you on exactly what book I got the techniques from)

[mandylynn0621]

Are there any classes or videos that will help retrain the body to relax and breathe? While I have many symptoms and am not 100% certain its all due to anxiety, however having this problem for over 2 years fear that my body is so used to anxiety and the way we hold ourselves and breathe etc, that I actually have no idea how to change this. Because of poor concentration and the anxiety itself (lasting 24/7, even while i sleep) I cannot even calm down enough to practice these relaxation techniques. I have had lorazepam prescribed to me before, but only made my muscle weakness worse, so its def. not an option. Also, is there a point when people realize or accept these symptoms are due to anxiety?No matter how hard it try to relax my shoulders I cant. I can honestly say I cannot remember what it feels like to be completely relaxed. Any suggestions???

[nursegirl6572]

sillygirl brings up a great point...often times the techniques we practice become more difficult (if not useless for some of us) when a full blown panic attack strikes.  There is good reason for that.  When our sympathetic nervous system is activated (which is what happens in a PA)....there is just no way we can have the ability to focus on things like breathing techniques, muscle relaxtion, etc.  The "flight or fight" response is actually a REAL protective reaction that would save our lives if we were in a TRULY life threatening situation.  If that were true....we wouldn't be able to sit and focus on any one thing.  Which is why it is important to try to employ these techniques BEFORE we get to that point.  If you can feel the anxiety building...that is the time to try to work on coping technqiues.  If you get into a PA situation...there ARE things you can do, but it is important to not get frustrated if you find that that the exercises that may work for you on other occasions are not helping at all...sometimes they even heigten the anxiety. THAT IS NORMAL.  I've tried many times to do things during a PA that I've been taught...and let me tell you that if anything....they made me feel worse. The more I tried breathing exercises, the worse my breathing felt....etc.

So, the message here is to be kind to yourself and not beat yourself up if your hard work is not always successful...ESPECIALLY in the event of a panic attack.  The very best progress I ever had in coping with a PA was simply allowing time to lessen the frequency and intensity of the attacks, and rather than beat myself up over "how" I reacted to them...I concentrated on the fact that I was experiencing them less and less...and that they were affecting me less and less....REAL progress that I could measure..rather than focusing on just how I reacted during the PA and the fact that maybe my coping mechanisms that had been successful for me were not very helpful in that actual moment.  We always need to celebrate our accomplishments, even if they don't feel very significant to us. Each and every goal is something to be proud of....because they are stepping stones in winning the war.

[29sillygirl]

All the techniques are sound and will help teach the body to relax on command so to speak.

I have practiced them all and invented a few myself....LOL.

Will mention that distraction is also an important tool if you find yourself going into panic mode while out.  The exercises you mention are, for the most part,  good to incorporate into daily routine.  I've found that by the time I'm starting to panic while out, it is too late for the techniques I practice at home.  Too complicated to remember by the time I am really anxious.  

Good luck.  I don't really know which technique works faster.  What is important is that you are retraining your mind and body.  It really is fun to know you can talk to your body and it will respond!

[Kel5]

What type of relaxation training are you using? I am beginning progressive muscle relaxation or whatever it is called where you start with you feet and tighten you muscles and relax them and then go up your body with each muscle group. The key is to tighten and then relax the muscle and visualize and "feel" the anxiety leaving the body and muscle group. I just started this. Let me know how your is going.
Kellie