By Pastor Andrew Farland
When I went through my battle with depression, anxiety, and panic attacks, no one told me that there were ways to combat, and sometimes even prevent, attacks from starting.
I would just try to breathe faster and faster, keeping up with the pace of my heart rate, until I found out it’s counterproductive. One day, I decided to research techniques to lower my heart rate, ease my anxiety, and calm my breathing.
I discovered two amazing ways to deal with panic attacks. Today, I want to share these tools with you in the hopes that they help you take steps forward in your journey toward healing.
Progressive Relaxation. This relaxation technique is one that would help me in the middle of a panic attack. Was it a cure? Not exactly, but it gave me the ability to take control of my own mind and body. Here’s how it works. First, make yourself comfortable by wearing loose-fitting clothes and taking off your shoes. Then, begin the exercise by tensing the muscles in your right foot, holding for ten seconds. Move to your left foot, then your legs, your abdomen, arms, neck, and face. Move from your feet to your head, flexing your muscles for ten seconds at a time. You’ll find that the relaxation of your mind is closely related to the relaxation of your muscles.
Box Breathing. I found that this technique was helpful during an attack and was beneficial to do each day. To do box breathing, find a chair in a room where you won’t be interrupted. Put your feet on the floor and begin taking slow, deep breaths through your nose, counting to four seconds. Then, exhale for four seconds through your mouth. As the air enters your lungs, focus your attention on the way your stomach and chest go up and down with every breath. The point of this exercise is to calm down your respiratory system. What’s great about this is you can do it anywhere.
If you’ve never attempted anything like these relaxation techniques, start today. The biggest reason is that it will give you control over your mind and body again. Depression, anxiety, subsequent panic attacks make you feel helpless, but utilizing these tools can give you confidence in the power that God has put inside of you.
Isaiah41:10
“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”
Be encouraged today because God is with you.
