The way you think about your fears often leads to tension in your muscles, then follows a vicious cycle of bodily discomfort and more worry about your sweaty palms, racing heart and constant uptight condition.
Work on these physical symptoms first and your mind will follow. This process, known as progressive muscle relaxation, can work wonders, and is similar to self hypnosis. A feeling of relief is surprisingly easy to achieve.
Begin by getting yourself some privacy and settle yourself in your favourite armchair. Another way is to lie on your back on the floor with your arms by your side. Lying on the bed could be a little too comfortable and you might fall asleep.
Once settled, concentrate on the tiny muscles of your toes, feet and ankles. Feel them relax. Move your concentration up to the muscles of your calves and thighs. Experience the sensation of your muscles becoming limp and slack, while your legs seemingly become heavier and heavier, just like lead.
Don't force the concentration or become upset if your mind tries to steer you back to thinking about one of your fears. Acknowledge the thought but let it drift gently out of your mind and return to the feeling of deepening relaxation as you concentrate on the muscles of your abdomen, then your back. All the while, feel yourself getting heavier and heavier, while sinking further into your chair.
Repeat the process for the muscles of your shoulders, arms hands and fingers. Don't forget the muscles of your scalp and face, where tension is often most keenly felt. Finally, when all parts of your body are relaxed, and you feel as heavy as a marble statue pressing into the chair, just concentrate on the blackness behind your closed eyelids for a while before returning to an awakened state.
This technique will become easier to perform with practise. Take your time and don't force it. Soon you will train your mind to snap into a state of instant calm and head off a looming panic attack.
Leon Makojed is a retired journalist with an eclectic range of interests. He overcame an anxiety problem in his younger days and hasn't looked back since, except with a continuing fascination with the mind/body connection. You owe it to yourself to take the easy first step, it could be life changing. But there is a lot more help for you at http://scaredeecat.com.
Article Source: http://EzineArticles.com/?expert=Leon_Makojed
Work on these physical symptoms first and your mind will follow. This process, known as progressive muscle relaxation, can work wonders, and is similar to self hypnosis. A feeling of relief is surprisingly easy to achieve.
Begin by getting yourself some privacy and settle yourself in your favourite armchair. Another way is to lie on your back on the floor with your arms by your side. Lying on the bed could be a little too comfortable and you might fall asleep.
Once settled, concentrate on the tiny muscles of your toes, feet and ankles. Feel them relax. Move your concentration up to the muscles of your calves and thighs. Experience the sensation of your muscles becoming limp and slack, while your legs seemingly become heavier and heavier, just like lead.
Don't force the concentration or become upset if your mind tries to steer you back to thinking about one of your fears. Acknowledge the thought but let it drift gently out of your mind and return to the feeling of deepening relaxation as you concentrate on the muscles of your abdomen, then your back. All the while, feel yourself getting heavier and heavier, while sinking further into your chair.
Repeat the process for the muscles of your shoulders, arms hands and fingers. Don't forget the muscles of your scalp and face, where tension is often most keenly felt. Finally, when all parts of your body are relaxed, and you feel as heavy as a marble statue pressing into the chair, just concentrate on the blackness behind your closed eyelids for a while before returning to an awakened state.
This technique will become easier to perform with practise. Take your time and don't force it. Soon you will train your mind to snap into a state of instant calm and head off a looming panic attack.
Leon Makojed is a retired journalist with an eclectic range of interests. He overcame an anxiety problem in his younger days and hasn't looked back since, except with a continuing fascination with the mind/body connection. You owe it to yourself to take the easy first step, it could be life changing. But there is a lot more help for you at http://scaredeecat.com.
Article Source: http://EzineArticles.com/?expert=Leon_Makojed
No comments:
Post a Comment