Anxiety Support Group
Anxiety is a physical condition marked by intense and persistent feelings of distress, fear, angst or dread. General anxiety caused by routine day-to-day stresses usually passes quickly and is experienced by almost everyone at one time or another. However, such feelings that linger over time and are very difficult to cope with, and which lack a clear cause, may indicate...
In many of your comments, I have seen discussed the art of proper breathing to prevent and limit the duration of an anxiety attack. Could someone describe the technique?
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I have been here before, a long long time ago and now I am back.Forgive me for not just saying what I want to say,even under a triple dose of antidepressants it is still raw and seeping and I am hesitant at revealing it as at least under the bandages around my heart I don,t have to look at how raw and wounded.My child was cleaved from my heart by his own actions. my child of ten,turning eleven...
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I gave my 2 week notice last Friday 13th. Now to join you fine people in a life of leisure and nothing else to do but to look out for myself....is it just me or does that sound pretty boring? My goal was to live to retire and I guess having to take early retirement because of health reasons wasn't exactly the way I had planned things. I just can't stay in that building that is reeking mildew...
Three Minutes to Stress Relief: A Deep Breathing Exercise
I want to share an exercise with you that I learned a few years ago. It's a technique that many people use to bring about stress relief in the "heat of the moment" - think traffic jams, temper tantrums, work deadlines, and the like. Because it isn't realistic to go for a run or take a meditation break every time you're faced with a stressful situation, simple techniques like this controlled breathing exercise can help whenever you feel your stress levels soaring.
This exercise in breathing can be done for as little as three to five minutes at a time and is an effective way to halt escalating feelings of anger, tension, and frustration.
Here are the steps for the controlled breathing exercise:
Sit upright in a comfortable position. Focus on your present state and existence (this is often termed being "mindful").
Block out intrusive thoughts. You may close your eyes if you wish.
Pay attention to your breathing. Inhale slowly through the nose, taking several seconds.
Exhale through the mouth, trying to make the exhalation phase last twice as long as the inhalation.
Continue this mindful breathing for 3-5 minutes.
You can either do the exercise quickly in stressful moments or, if you like, you can increase the practice to 15-20 minutes per day as a form of meditation. With regular practice, you can train your body to relax in stressful situations using this exercise. It may even be something you can share with the kids - even if they don't practice the technique themselves, you're modeling a great example of self-control and restraint when you're upset or angry.
This exercise can also be effective in dealing with anxiety, panic attacks , stage fright, and fears (such as the fear of flying). Taking a restorative pause to focus on your breathing can also be a valuable anger management tool.