Discomfort Technique

The next step will teach you how to identify your body responses. Most people do not realize that anxiety can become their best friend. In times when real threats exist, anxiety can kick in and alert you to protect yourself. When a person is always anxious it is typically because they conjure up unrealistic or irrational fears in their minds. When anxiety attacks, they assume the worst and it is too often because they are not in touch with their body responses. Get in touch with your body.

Befriending your Discomfort Technique

When most people feel anxiety or stress they either suppress it or fight it. This strengthens stress and anxiety, or panic. If the person stops fighting and allows the feelings to pass, they will find they become friends with their body and mind. The more you practice letting go, the easier it gets for you, and in time the anxiety, stress and panic will weaken.

Here is a good discomfort technique to practice to help you befriend your body and mind, or discomfort: by becoming friends with your discomfort, it will be easier to challenge panic or anxiety attacks when they emerge.

Practice Discomfort Technique

Every day, practice befriending your discomfort technique.

1. Find a comfortable place to relax with no likelihood of interruption.

2. Recline in a chair with your eyes closed.

3. Relax.

4. First, notice your toes, and mentally observe any sensations you may feel.

5. Next, notice your ankles and any accompanying sensations.

6. Continue up your body gradually noticing any sensations. (If you feel tension, do not fight it, instead take a deep breath, and let it pass.)

7. Continue taking deep breaths and letting your symptoms pass as you progress in the deep, guided meditation therapy.

8. Once you reach your head and have acknowledged all the sensations of your body, keep your eyes closed and create an image in your mind of a beautiful and peaceful garden.

9. Slowly walk through the garden noticing the flowers, vines, trees, and listen to the birds chirping in the background. You can create any image you like as long as it offers you a peaceful and serene area to visit.

Meditate on the garden or image you have created for yourself. Relax, take a deep breath, and after fifteen minutes, open your eyes. Acknowledge how your body and mind feel.

Next let's learn some biofeedback techniques to help you guide yourself to relax.

Biofeedback and how it works

Biofeedback is a solution or treatment technique that we may use to improve our health by using signals from our body. Biofeedback is used when we take our temperature or step on the scales; clinical biofeedback, however, involves meditation and yoga.

This is a perfect technique with biofeedback included.

Find a relaxing area to rest. Lie flat on your back. Make sure you are comfortable. Close your eyes, and direct your attention toward your toes. Focus on your toes. Notice the sensations of your toes, how they feel. Gradually move up your body focusing on your ankles. Feel the sensation, notice how it feels, and continue up your body until you have reached your head. If you feel tension, take some deep breathes to relax. Inhale, exhale, and continue as long as you need to relieve the tension. Keep your focus on your body responses.

This technique allows you to overcome anxiety and panic attacks or nervousness, particularly because you become accustomed to how your body responds each time. Try it.

Help is available online - use the links below to learn more or to take a test.