Relaxation Techniques for Panic Attacks

When a person has a panic attack, he feels sudden intense fear, which may be there despite the lack of an apparent reason. And this debilitating fear is usually accompanied by a severe physical reactions. People often feel like they are having a heart attack, while some even think they are dying during a panic attack. Thus, their occurrence can be another source of fear, and not being able to prevent them can leave a person feeling helpless.

A person who suffers from frequent severe panic attacks in all likelihood suffers from panic disorder, which is a type of chronic anxiety disorder. As mentioned above, the possibility of having a panic attack can itself be a source of great anxiety. However, there are many relaxation techniques that can help one gain control over the situation.

A panic attack usually peaks within the span of ten minutes, and on rare occasions, may last more than a half an hour. During this time a person may feel as though they are losing control or going crazy, about to pass out, having heart palpitations/chest pain, and/or have difficulty breathing. They may also begin to hyperventilate, start trembling, experience hot flashes or chills and feel nauseous.

Relaxation Techniques For Panic Attacks

Many find relaxation techniques, such as deep breathing, meditation, visualization and progressive muscle relaxation effective in dealing with panic attacks. Other common panic attacks and relaxation techniques include yoga, hypnosis and Tai chi.

Deep Breathing: Deep or controlled breathing can have a very calming affect. Take some time out everyday to lie on your back or stomach in a quiet place, with your arms by their sides and legs straight out. Close your eyes, and inhale and exhale deeply within a count of 20. You can follow this with progressive muscle relaxation, which involves tensing and relaxing each muscle group in your body, starting with your toes. Tense for five seconds or more and then relax for 30.

Autogenic Relaxation: This technique uses both visual imagery and awareness to deal with stress. One is required to repeat words or suggestions to themselves that help you calm down and relax muscle tension. A person must see in their minds eye a peaceful place, and then control their breathing to bring down their heart rate.

Yoga: Yoga is not only a very effective way to combat stress, it also has great overall health benefits. Yoga is an ancient technique that combines moving and stationary poses with deep breathing. Over time, yoga has a calming effect, and makes one better equipped to deal with stress. You can join a class or practice using a book or video for guidance. However, as you can injure yourself if you get the fundamentals wrong, it is best to start at a class. Yoga involving slow, steady movement and gentle stretching is what you should be doing, as it is the best for stress relief.

Treatment for Panic Attacks
The good news about anxiety disorders is that they respond well to treatment, and usually within a fairly short amount of time. Treatment which may be in the form of medications, psychotherapy and relaxation techniques, depends on the type of anxiety disorder and its severity. There also are several new complementary treatments for anxiety.

Behavioral therapy for anxiety disorders include cognitive-behavioral therapy and exposure therapy. The first focuses on thoughts along with behavior. This treatment helps the person identify and challenge the negative thinking patterns and irrational beliefs that are the source of anxiety. Exposure therapy forces one to confront their fears in a safe, controlled environment. By facing your fears repeatedly (either in your imagination or in reality), you gradually gain a sense of control over it.

These panic attack relaxation techniques should be of help, but one is advised to use them as a complementary treatment along with medication and therapy. People with anxiety disorders are also advised to exercise for at least 30 minutes a day as it is a natural stress reliever.