Refocusing Techniques for Panic Attacks

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1. KNOW –  Know that symptoms may appear at any time throughout your life.  Don’t be alarmed by your symptoms; don’t “listen in” for them if you have experienced them before.  Take a secure thought, that it is happening because you have been under stress and that it is your body’s reaction to it.


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2. FLOAT AND BREATHE – Float through and practice relaxation.  Take three cleansing breaths.  When you are experiencing stress, all of the muscles, organs and glands in your body contract, so you may feel that it is difficult to take a deep breath.  As you mentally relax, your body will physically relax too.  Breathe in through your nose, expanding your stomach first, then expand your chest, hold to the count of 4 then slowly exhale through your mouth to the count of 6.  Be aware of your neck and shoulder area, we hold so much tension in this area of our body, consciously drop your shoulders and circle your neck and relax.  Tell yourself over and over this is FRIGHTENING BUT NOT FATAL.


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3. WRITE – Write down your symptoms.  Exactly what and how you are feeling.  Be specific.  Where in the body are you uncomfortable? How do each of the symptoms feel? The more you write about the symptoms in detail, the more it will help take your mind off of the feelings and the symptoms they create.


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4. LET TIME PASS – Go with the symptoms, let time pass.  The symptoms will only go so far. The more you relax, the lower the peaks of the symptoms will be.


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5. HONOR YOURSELF – Make a list of everything you do throughout the day.  This will help you realize just how many tasks you accomplish, whether you are comfortable or in an uncomfortable state from symptoms.  As the days go by, this will help you see your progress.


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I DID THE THING I FEARED TO DO EXCUSE ME WHILE I CHEER, FOR HERE I STAND A STRONGER SOUL AND ALL I HAVE LOST IS FEAR.  Anonymous


Cathy Boone-Black,  Indiana Integrative Hypnosis

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www.indianaintegrativehypnosis.com   317-706-0306

© Empower Healing Through Your Story 2020