If anxiety attacks are a problem in your life then the first thing you should do to start controlling them is create your own special place.
This place will be somewhere you can go to restore calm and equilibrium when you are feeling under stress. For a special place to work for this purpose it needs to provide the following three things:
1) A way for your agitated physical state to become relaxed and calm.
2) A way for your frazzled mind to become quieted.
3) A way for your low energy levels to be topped up to full capacity.
Furthermore, your special place should be somewhere that can deliver the above three things in as short a time as possible – ideally in about half an hour.
Your special place needn’t be somewhere that takes a lot of time and effort to create. It can be as simple as a quiet and peaceful room or part of a room in your home.
This place needs to be somewhere you are able to sit or lie quietly and be undisturbed for a period of 30 minutes.
Even something as simple as sitting or lying quietly for a short period of time and trying to empty your mind of as many thoughts as possible very quickly has a calming effect.
Another tip – the more you use this technique of a special place, the quicker the calming effects will occur. This is because your body and mind will start to associate the special place and the ritual associated with it with calmness and relaxation.
In order to accelerate the calming of your body and mind you should start breathing slowly and deeply. This may feel a little strange at first because your breathing will usually be fast and shallow if you are stressed. To achieve the correct effect you will need to consciously focus on your breathing until you have it under control – deep and slow.
If your breathing is deep and slow it is impossible for your body to do anything other than relax.
After you’ve brought your breathing to slow and deep for 5 to 10 minutes you should engage in some creative visualization. Imagine you are in a relaxing natural environment such as a meadow or forest. You may find that it is easier to do this if you have a meditation tape or cd to play in the background or over headphones – this will certainly help to keep the real world out for the duration of the exercise.
At the end of your 30 minute session gradually bring yourself back to reality, don’t rush things.
Carrying out the above exercises on a regular basis will help you to counteract the stresses and strains of everyday life and find your own equilibrium.