How to deal with Anxiety/Panic

Learn how to control anxiety BEFORE it turns into a full blown Panic Attack.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Time, practice

1. Our anxiety comes from a "fight or flight response" that is off kilter. We sense danger where none exists. To combat that response, we have to learn how to breathe differently when anxiety is first noticed. One method that truly works is "7-11" breathing. Start by inhaling slowly through the nose into the LOWER abdomen as you count to 7.

2. Slowly release your breath through the mouth (as if you're blowing out through a straw) for a count of 11. Do this for a few minutes at the beginning of that anxious feeling to prevent hyperventilation (rapid, shallow breathing). You can't hyperventilate if your exhaled breath is LONGER than your inhaled breath.

3. Think about only the counting and breathing. Don't focus on the weird physical symptoms that come with anxiety. They are not important and the very things we dwell on will most likely never, ever happen. So instead of wasting our time on such physical feelings and thoughts, let's do something constructive! Just breathe.

4. Practice this anywhere, any time throughout your day. It become second nature at the first sign of anxiety eventually. It's worth the work and practice. It instantly lowers blood pressure and pulse and that's what we want!

Tips & Warnings

• Practice while watching T.V., waiting in a line, etc. After a week or two of 3 or 4 practice sessions, you'll find it easier to turn to during anxiety.
• Give it a try!
• If you have any questions about this breathing method, just ask your doctor.

[durang77]

on 5/2/2009 good tips-- i have problems witha anxiety and panic too