Quick Relief From Panic & Anxiety

Excessive worry and a feeling of being on edge characterize anxiety. An attack of panic is experienced when there is a feeling of impending, inevitable doom. Both anxiety and panic can manifest themselves physically as racing heartbeat, chest pain, lightheadedness and difficulty breathing. While psychotherapy and medications can help treat these conditions, it is extremely important to find quick relief from panic and anxiety. Knowing how to manage panic and anxiety can alleviate distress and lead to a better quality of life.

Breathing and Positioning

• Panic and anxiety consume a person's physical being. By remaining in control of your physical response to a stimulusyou can quell panic and anxiety.

  Diaphragmatic breathing is one way to gain control of your breathing, and of the situation. Begin by sitting or standing with your back straight. Place one hand on your chest and one hand on your stomach. When panic or anxiety grip us, our lungs go into overdrive, and rapid, shallow breathing follows. This only propels panic or anxiety further. Practice making the hand on your stomach move by taking long deep breaths through your diaphragm. Watch your hands to make sure that you aren't breathing through your chest. With practice in a safe environment this will become more natural when you experience panic or anxiety.

  Position your body for relaxation. Sit or stand upright and drop your shoulders. By having your shoulders up or clenched you send a message to your body that tension is OK. Forcing yourself to remain in a relaxed state tells the rest of your body to calm down. As you do this, take long deep breaths to further relax.

  Physically remove yourself from the anxiety-provoking situation. If something within the environment causes panic or anxiety, simply walk away. Avoid the anxiety or panic-inducing stimulus in the future.

Quick Fixes

• Talk aloud to yourself. Remind yourself that you are safe even if you don't believe it right away. Often a panic or anxiety attack is centered on the belief that you will die. So, for example, you could say, "I am not going to die, I am safe in my home." A simple phrase like "Everything is OK" or "I feel relaxed" works, too.

  Physical activity helps drain energy. When you experience anxiety of panic the best quick fix is exercise. Do some pushups or jumping jacks. Go for a run. Burning up energy makes it harder for anxiety or panic to take over.

  Muscle relaxation techniques are a great quick fix for anxiety and panic. Lie or sit down in a quiet place. Start by clenching your fists for 10 to 15 seconds. Tighten them as much as you can. Slowly release your fists and imagine all tension leaving at the same time. Visualize light flowing from your hands. Do this to each portion of your body starting with your face and working all the way down to your toes. Take your time and practice daily.