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Re: I think I am DYING... Please HelP!!!

Posted by sl on July 30, 2001, at 21:42:08

In reply to Re: I think I am DYING... Please HelP!!!, posted by FluteTheatrix on July 30, 2001, at 17:54:24

Let's see if I can give you the crash course.

The idea (to me at least) is to focus on your breathing to the exclusion of all else. Lock your doors so you KNOW there won't be anything to be afraid of, lie down on your back on your bed or other comfy surface. Close your eyes, and begin counting as you breath in and out. I believe I usually use a 3count in and a 4count out. So breath in, counting as you breathe, not over-fast counting, just normal. If 3 doesn't work, use whatever works, the point is to try to make the number grow, that'd mean you were slowing your own breathing. As you get into it a little, notice the muscles in your body and how tense they are. Start at the TOP, and your face and eyebrows. Then down to jaw, then neck, etc, moving on down. Purposely relax them. If you aren't sure if they're tense, actively tense them up for a couple seconds and then release them.
Keep your breathing slow and even. Some people say in thru nose and out thru mouth, I don't pay attention as long as you can breathe freely.
Some people find it helpful to visualize a soothing place, but personally I find my own home more soothing than any tropical beach...each to their own. :)

You probably could use this method during the day, sitting up, etc, if necessary, or even WITH your sleeping pills if you have no other choice.
You could also start doing yoga. It seems cliche, but it's the same sort of focus on the body and breathing, and it usually helped me when I could get the energy to DO it. :)

And when you wake up the next morning, find a good counselor with training in behavioral and cognitive methods! They can teach you far more than I can!

I wish you peace...

> Thanks for all the responses... Can somebody please teach me some breathing techniques? Or relxation tips? Its almost impossible for me to relax anymore. I take sleeping pills that make my anxiety worse for about an hour and then i pass out! Wake up and start the same routine over and over every day! Any advice would be helpful. I drink chamomile tea and linden tea. Anything else help calm a person down? ~*Cynthia*~




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