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In this situation we suffer the anguish of being trapped by invisible walls.
In this condition of fear we know not what it is that we do or why we do the things that we do – we suffer the anguish and heartache of the results of foolish choices and of hurting ourselves and others.
We can suffer shame, abuse, and looks from other people who simply don’t understand our problems, and probably are not interested in trying to understand.
We can feel so deeply alone, and even with lots of people around us the world has become a scary place of change and events that we don’t want to be a part of. We in our initial panic or worry tend to cling to those that we know because we hope that they can rescue us from this torment and make us normal again. If they cannot help then we simply struggle from situation to situation.
People who panic and live with fears can go to doctors and be given medication to calm their nerves and even in some cases be told, “its all in your mind!” and then are expected to simply get on with life.
Some are told that they have a mental illness. Sadly many have become addicted to the medication that they have been given, this places a big negative on this form of ‘calming of the person”.
Therapist and others in that field can offer assistance, medication and group theory.
Facing our fears makes us more courageous and able to deal with life with confidence.
Whatever is the problem or problems must be faced.
The simple logic is this: As long as the fear exists then the chance of meeting that fear will cause problems, and also the thought of the fears, anxiety etc, will cause much stress.
As long as the fear exists then the person will never be confident or able to live their life as they should do.
They will always be afraid. Also their fears control their life because they will avoid things and events due to the fear of coming face to face with whatever it is that is bothering them, or they are afraid of having a new panic-attack once out of the home.
Being relaxed is very helpful so do read up on that subject and find ways that will help you relax. Nice gentle music helps. Peaceful atmosphere helps too. Tense highly strung people struggle to be relaxed and they carry around with them an aura that tends to drain people’s energy levels to lows that make us feel negative about life. If you are tense then do avoid places that have tense or angry people in them if you can. These types of people will simply keep you nervously on the edge of your seat in panic each time they explode and lose their temper, or they will simply make you nervous when they arrive home from work etc.
Here is an idea I read about some years back.
Sit in a chair and gently take in deep breaths in your nose and count about 6 to 8 seconds on the inhale and breathe out your mouth for as long as 6 to 8 seconds. Get used to gently breathing like this. Don’t breathe so hard that it hurts your mouth, throat or lungs etc. We want to open the lungs up and allow lots of air into them to get the oxygen flow going which is good for your health.
This is also good for relaxation, general breathing, singing, sleeping, and helps in getting better after and illness such as a cold or flu, for swimming, diving etc. Imagine your diaphragm filling up with oxygen like you are blowing up a balloon as you inhale and letting a balloon down as you exhale.
When a person is stressed or panics they take in short breaths which don’t get oxygen to the body as well as long deep controlled breathing.
Or people will hold their breath when panicking or faced with fear.
This kind of breathing is associated with panic and does not calm the body like long relaxed breathing which gets right down into the body causing calmness and relaxation, that oxygen is good for us. If we learn how to control our breathing we can help maintain control of ourself. What we want to do here is steer ourselves away from panic and fear and good breathing is the first step to this goal. These breathing exercises can be done over a week period or so as you get used to them. Don’t rush into them, so this slowly and gently. Try them all out.
The next step is to sit in a very comfortable chair of your choice.
With your feet flat on the floor breathe in as you did before for about 8 seconds (progress to 10 seconds with time) and tense your feet, and this time when you breathe out relax your feet and let your feet droop in a relaxed state. Next do exactly the same with your legs, hips, stomach, fingers, arms, chest, shoulders, neck and face. The idea is to concentrate on what you are doing right now, think in the “here and now” while also relaxing each part of your body bit by bit. As you pass by each part of the body it is left relaxed. Try not to think of anything in particular, just relax gently. If you cannot relax gently at first it will come to you with time.
One of the feelings of panic is thinking in fear of something that you are about to do that you are afraid of and then the body takes over in panic. You don’t even have to be there, you only need to think about it to panic. So relaxing in a chair like what I have suggested above makes you take your thoughts away from your panic and then you think about being in the chair and also you relax. With practice and time this will become and easy automatic way to relax, and you will happen in a short period of time. Then later when in public places you will be able to relax with some speed and contentment – because it helps because you are used to relaxing in this way.
Shutting those fearful thoughts out is very important if we are to face our fears and gain confident and courage.
So if we find that we have negative thoughts in our mind then we need to mentally change channels, and then create a new positive happy channel and concentrate on that until the fear channel is gone.
To help clear your lungs and air passages (helps clear blocked passages etc) while also relaxing yourself try this:
Sit in a chair at a desk. Put your hands on the desktop in a relaxing position for you with your feet flat on the floor. Keep your back straight and breathe in through your mouth gently for about 6 to 10 seconds depending on what is more comfortable for you. Breathe gently out through your mouth for the same period of time. Do this for five or ten minutes. While doing this concentrate only on what you are doing and don’t let any thoughts enter your mind. This can be a way of clearing the mind of negative panic thoughts and replacing them with gentle relaxing breathing while concentrating on something else. As soon as any thoughts enter your mind push them out, don’t entertain them, listen to your breathing or concentrate on the counting. This way you are gaining control of your mind and your thought patterns and not allowing negative, or any thoughts into your mind when you want to have that total control.
Years ago when I used to panic a lot I would lie in a bed, or when I went to sleep and all those panicking thoughts would come to mind to taunt me I would breathe in for about 10 seconds and do this slowly and I would count, 1 and 2 and 3 and 4 and 5 and 6 and 7 and 8 and 9 and 10, and then I would breathe out counting the same way for the same period of time.
The idea is that while panicking thoughts or fears or worries would come to mind I would concentrate on the breathing, and the negative thoughts would disappear – they never had a choice because I would push them away. Sometimes I would imagine each Number and see it in my mind, and then the next Number etc, I would block everything out until the fears were gone. I would see the Numbers in my mind and my total focus was on the Number I saw, and that would push away all other thoughts. At other times I would concentrate on the sound of my breathing and then think of nothing but the sound of my breathing pushing other thoughts out of my mind and replacing them with relaxation and finally good thoughts.
You could practice breathing like above whenever panic or negative thoughts enter your mind. Do this everytime and eventually the negative thoughts will become less and less if you are dedicated and keep with the practice. You will also become more relaxed with time.
As time goes by we find that we are pushing away the negative thoughts in our mind and we become used to controlling those negative thoughts and either pushing them away or changing them to positive thoughts.
We must realize that there was a time when we had no fears or only a few small worries, and that is proof that we can be like that once again.
If we don’t face what causes us to panic or have fears, then we will never get over it. The fear will always try to worry us and we will have anxiety because we will always try to avoid the fears and it will always be on the back of our mind no matter where we are day or night. If we look around and see other people who don’t panic then be reassured that you can be like that too, but only if you really want to and if you are dedicated to doing this right.
People who are afraid will do anything to avoid what makes them afraid.
They live a sad miserable avoidance lifestyle.
Try to always get right with God by doing things God’s way and living life God’s way, peacefully and gently wishing no harm to people or any living beings. Do your best to be the best person that you can be. Learn to understand who you are, and what you are, and you will find out that you are a creation of God, and God is love, so therefore you are love in your own special important way. And if you are living as God guides you then you will be love (a loving caring blessing) to other people.
Another way to relax is one way I tried years ago and to my amazement it really works.
I would walk ten paces (steps) and while doing this I would breathe in my nose and then while walking the next ten paces I would breathe out my mouth and so on… At first I had to take only 6 paces for breathing in and then breathing out for 6 paces but as time went by I lengthened it as my breathing improved. Do this for about ten minutes at a time or possibly longer and you will be surprised that this can make you feel very relaxed during your day. At first it may seem hard but with time it becomes second nature and you can even do this while talking to someone walking alongside of you. Try this before you go to a meeting or are walking to a job interview etc. If you are simply going for a walk you will find this very helpful. You will be filling your body with helpful fresh oxygen and walking in nature as we humans were designed to do.
A natural way to relax is to take in oxygen and do so gently and positively. When women have babies they are encouraged to do breathing exercises. When people run they are coached how to breathe effectively and measure out their breathing so that they get good quality oxygen to the body. Singers are told to breath well and how to take in enough oxygen so that they have enough air to sing as best as they can do. Composed people breathe in carefully in stressed situations while others panic. We need those composed people to make things right.
I always admired the rugby goal-kickers who would under great pressure kick the long kicks through the posts and sometimes even with an audience yelling ‘Boo!’ as they did so. These people need their own relaxation patterns and breathe to suit the occasion.
You can lay on the floor on your stomach with your chin resting on the back of your hands and be comfortable in this position. Breathe in and notice the pressure on your stomach, it like blowing up a balloon. Try sitting up first and deep gentle breathing and then standing and practice breathing through like this.
Divers take deep breaths before a dive where they have to hold their breathe.
As we can see that breathing is important for relaxation and for living. I hope this is helpful in your life.
All the best from
James M Sandbrook.
August 21, 2013 at 11:26 AM.
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