Building a Relaxation practice is the third element of your Intentional Self-Care Routine.
Relaxation Techniques for Anxiety and Panic Attacks: How They Work and Why They Matter
Anxiety and panic attacks can be overwhelming and debilitating, leaving individuals feeling helpless and out of control. While medication and therapy can be effective treatments for anxiety, relaxation techniques can also be a powerful tool for managing symptoms and promoting a sense of calm.
So, how exactly do relaxation techniques work and why do they matter? Here are some of the ways in which these techniques can help and some questions to think about.
To begin, relaxation techniques can reduce muscle tension. When we're anxious or experiencing a panic attack, our muscles tend to tense up, contributing to physical symptoms like tightness in the chest, neck, and shoulders. Relaxation techniques like progressive muscle relaxation or yoga can help us release this tension and promote a sense of physical relaxation. By focusing on tensing and releasing specific muscle groups, we can become more aware of our body and learn to let go of tension more easily.
When was the last time you paid attention to your body and noticed areas of tension or tightness? What could you do to release this tension, whether it's through a relaxation technique or just deep breathing while stretching?
Slowing down breathing leads to relaxation. We tend to breathe too quickly while having an attack of anxiety, leading to physical symptoms like dizziness, tingling, and shortness of breath. Relaxation techniques like diaphragmatic breathing or paced breathing can help us slow down our breathing and reduce these symptoms. By focusing on deep, slow breaths, we can stimulate the parasympathetic nervous system, which promotes relaxation and counteracts the "fight or flight" response.
How often do you pay attention to your breath? Do you notice any patterns of shallow or rapid breathing when you're feeling anxious or stressed? What techniques could you use to slow down your breathing and promote a sense of calm? I like to breathe in for 4 seconds through the nose, hold for 4, then breathe out for 6 seconds through the mouth. A few of those do the trick, but there are so many more breathing patterns that work, too! Try putting one hand on your chest and the other hand on the back of your neck while breathing for a comforting, embracing feel.
Anxiety and panic attacks can be overwhelming and make it difficult to concentrate on anything else. Incorporating activities that help focus the mind can distract our brain from the worry and uncomfortable sensations. Relaxation techniques like meditation or visualization can help us shift our focus away from anxious thoughts and onto a peaceful and calming image or sensation. By quieting the mind and focusing on the present moment, we can reduce the power of anxious thoughts and promote a sense of mental relaxation.
What kinds of images or sensations bring you a sense of peace and calm? Does it help to think about your happy place? What does it look like? What do you hear, smell, touch or taste there? What do you like to do? How could you incorporate questions like those into a visualization or meditation practice to help reduce anxiety and panic symptoms? A meditation session can be a multisensory experience too- hearing your mantra, and a beginning and ending chime, smelling essential oils from a diffuser or spray, feeling the pillow under you, or your feet touching the ground for a walking meditation, and lastly, maybe seeing a colorful wall hanging to relax and focus on. All of this sensory input can bring you calm.
Relaxation techniques can also help regulate the heart rate. Episodes of anxiety and panic attacks can cause our heart rate to increase, which can make us feel even more anxious. Relaxation techniques like progressive muscle relaxation, listening to calming music, singing, coloring, listening to calm sounds, guided imagery or even a good, long hug can help us slow down our heart rate and promote a sense of calm. By practicing these regularly, we can train our body to respond to stress more effectively and reduce the intensity of physical symptoms when facing anxiety or panic-provoking moments.
Think about this, do you notice any physical symptoms like a racing heart or sweating when you're feeling anxious or panicky? Maybe does your chest or throat tighten up? Could you use relaxation techniques to regulate your heart rate and reduce these symptoms?
Lastly, relaxation techniques can reduce stress hormones like cortisol and adrenaline that our body releases when we're anxious or experiencing panic. Some symptoms might be an increased heart rate, sweating, or trembling. Relaxation techniques like focused breathing, yoga, pilates, or mindfulness meditation can help reduce the production of these hormones and promote a sense of relaxation. By practicing relaxation techniques regularly, we can lower our overall stress levels and possibly reduce the likelihood of experiencing anxiety and panic attacks.
So, relaxations techniques do matter because they can help us feel better by reducing the symptoms we experience as a result of anxiety. Practicing muscle relaxation, breathing techniques, refocusing our minds through sensory inputs and body movement can all help. These techniques also slow our heart rates, regulate damaging hormones like cortisol, and help free us from some uncomfortable physiological reactions.
What are the relaxation activities that you can incorporate into your own ongoing Intentional Self-Care routine? Try some at different times of day, and see what works best for you!