My Tried and True Tool for Panic Attacks

There's one tool I always turn to when I'm anxious. It helps prevent panic attacks and shortens an attack if I'm having one. If I do it every day, or even a few days a week, it lowers my generalized anxiety. It's my go-to, tried and true, helps-every-time technique called Progressive Muscle Relaxation.

I heard about it years ago when my therapist recommended "The Anxiety and Phobia Workbook" by Edmund Bourne, which became my favorite book on anxiety. Although my therapist recommended reading the whole book, he specifically wanted me to learn how to use this technique. And, I've been using it ever since. Without fail, Progressive Muscle Relaxation provides me with some relief from both generalized anxiety and from panic attacks. It works best if I practice it a minimum of three times a week, more if my anxiety is acute. And, if a panic attack is starting, I've found that it reduces the symptoms and shortens the attack. In other words, I can keep it from turning into a full-blown panic attack, which I ALWAYS want to avoid.

Progressive Muscle Relaxation isn't new. It was developed in the 1930's by a physician, Dr. Edmund Jacobson, and originally had over 200 exercises to reduce stress. Thankfully, it doesn't take all 200 exercises to reduce anxiety; about 15-20 are commonly used. And, don't freak out over the word exercise. No work-out is involved. If you read my blog often, you know I'm not using something that involves a work-out...

So, how do you go about doing this amazing technique? It's pretty simple. It involves systematically tensing and releasing your muscles while breathing. You can do it lying down or sitting in a chair. If you're doing the whole series of movements it takes about 20 minutes, and a dim, quiet place is ideal. However, I've found doing even a few movements under the table at a business meeting or sitting on a plane can be helpful. I first learned to do it following the written instructions in the book, but now I use a guide that I downloaded. Actually, once you have it memorized you don't really need a guide. I just like the voice and the music.

To learn the technique you can click on this script I found online that was adapted from Edmund Bourne's book. Or, you can download a guide. The one I like is by Ken Goodman and I found it on the iTunes store. You can also get it from his website.

Let me know what happens when you try it. I hope it helps you as much as it's helped me!