As you know by now, one of the most noticeable symptoms of anxiety and anxiety attacks, are the feelings of fear, and the physical reactions to your triggers. If you are not caught up in this discussion yet, then please trace back and read our earlier blogs.
The first step, as discussed, is to understand what is really happening. Once you have this down, there are a few tricks you can employ to help calm your system and bring you on the road to relaxation.
The next step is to focus on your breathing. A system called diaphragm breathing, which is basically breathing so deeply so that your stomach as opposed to your chest is moving with the breathing, can help calm your mood and smooth our your nervous system and oxygen flow. When practicing this breathing method, begin counting the number of breaths you take—take at least ten breathes before you attempt to move onto anything else.
If you still have trouble breathing, practice the old paper bag trick, as seen in those 1990s and airplane movies. This will help you recycle carbon dioxide in your system, as well as give you something to see and concentrate on. Be sure to find a paper bag, without holes, and do not use a plastic bag.
Interactive Strategy #8
Meet Your Breath:
We breathe each and everyday without giving it much thought. Our bodies just do it. However, when we become anxious we tend to shorten our breathing so it becomes shallow and not bringing as much oxygen into the blood making the symptoms worse. Getting air from the outside into our bellies can offer some quick relief. Try this, sit comfortably and place one hand just below your navel. Inhale through your nose and observe your belly rise. Hold your breath while counting to 5 and then slowly release the breath through your nose counting to 5. Repeat this process several times until you feel your breathing pattern has returned to a normal rate.
Learning how to calm your nerves and breathe properly will be discussed soon in the series. If you are just joining us, please check the earlier blog in order to catch yourself up, and assess your own reactions and situations. We will continue with some emotional feelings during an anxiety attack, and the meanings behind them, next.
It also helps to practice all these breathing methods before you have an anxiety attack, so your muscle memory is fully prepared and ready to help you out. Next step will be helping fix your thought patterns, which we will discuss next. In the meantime, practice those deep breaths!
Remember…happiness is an inside job!
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Independent filmmaker, author, happiness coach and speaker Lisa Cypers Kamen creates these blogs to entertain, enlighten and educate our service men and women along with their families as well as support our troops. To contact Lisa, email her directly at email@example.com and check out her websites at www.harvestinghappiness.com , www.hh4heroes.org & www.harvestinghappinesstalkradio.com.
Harvesting Happiness Talk Radio with Lisa Cypers Kamen brings a fresh approach to the airwaves promoting happiness, well-being and global human flourishing by presenting a diverse and proactive collection of the greatest thinkers and doers who have devoted their lives to creating a better world in which to live.
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Harvesting Happiness for Heroes is a pending 501(c)(3), non-profit corporation. Our mission objective is to offer support services to Warriors and Warrior families challenged by Combat Trauma, PTSD and post-deployment reintegration issues. HH4Heroes offers Battle Buddy workshops, family awareness training, online community support, one-on-one coaching services, as well as retreats for Warriors to decompress from battle and understand the tools available for them to adapt their military skills to civilian society.
Harvesting Happiness & Harvesting Happiness for Heroes provides positive psychology coaching tools to facilitate greater well-being. This communication is provided for education and inspiration. This communication does not constitute mental health treatment nor is it indicative of a private therapeutic relationship. Individuals desiring help for trauma, addiction and abuse related issues or other psychological concerns should seek out a mental health professional.
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