Deep Breathing and Relaxation Techniques
In general, relaxation techniques involve refocusing your attention to something calming and increasing awareness of your body. To reap the benefits of deep breathing, focus on taking deep breaths in and out through your mouth, feeling the air slowly fill your chest and belly and then slowly leave them again. The hand on the chest should stay still, while the one over your diaphragm should rise with your breath. This is how you know the breath is deep enough. Breathe in for a count of five, and slowly release the breath through your nose at the same rate. Continue deep breathing until you feel relaxed.
Be Open to the Present and Practice Mindfulness
Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, mindfulness works to combat your panic attack before or as it is actually happening. Additional benefits include mental well-being, stress reduction, and increased calmness, clarity and concentration – to name a few.
Reduce Stress by Indulging in Relaxing Activities
For example, music and art therapy, journaling, reading or taking to a crossword puzzle.
Walking, yoga and stretching creates movement, changes the way we breathe and can provide sensory distraction helping to reduce the amount a person thinks about symptoms. Aerobic exercise can help treat mild depression as it increases endorphins and stimulates norepinephrine – improving a person’s mood.
Mood and Food
Important nutrients found in food can affect brain chemistry, impact moods and improve memory and cognitive function. By maintaining a healthy, well-balanced diet, and avoiding processed foods, you’re more likely to feel calmer, more content and generally in a better mood. Foods that adversely impact mood include caffeine, alcohol, trans fats, sugary snacks, refined carbs and fried food. Foods that can boost moods include omega-3s, nuts, avocados, flaxseed, beans, leafy greens and fresh fruit.
Additional Alternative Approaches
Include massage, acupuncture, meditation, faith, aromatherapy or hydrotherapy to create your calm.