Methods to deal with stress and panic

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Practice relaxation techniques such as visualization, progressive muscle relaxation and deep breathing.
Exercise regularly, 20 minutes per day, three days per week. Exercise releases the “feel good” hormones into our blood stream,  lowers blood pressure, relaxes muscles and clears the mind.
Your attitude and the way you respond to stressful situations is important. You can choose to let something upset you or not.  You can use a positive attitude to get through a tough time.
Avoid consuming excessive amounts of alcohol, caffeine, fats and sugars.
Know your stress signals. When you’re feeling stressed, how does your body react? Does your pulse begin to race? Can you feel your heart pounding? Pay attention to your body language and take steps to calm it down with deep breathing or leaving
the situation.
Eat healthy. Maintaining your energy level and having the strength to keep your attitude positive and your stress under control relies greatly on putting good fuel into your body.
Sleep is important for keeping stress away. When you’re well-rested it’s easier to focus, and you have the energy to accomplish all that needs to be done.
Remember to mentally pat yourself on the back when you have accomplished something, no matter how small.
Don’t waste your time and raise your stress level by reliving mistakes. Every mistake is a learning experience. Learn from it; then move on.
Laughter is often the best remedy for stress. Find reasons to laugh. See a funny movie or visit a comedy club.
When you feel your temper rising, count to to 10. This will give you time to calm down and keep you from saying something you might regret later. If 10 is not enough time to calm down, keep counting.
Sit in a hot tub or sauna. (alternatively a hot bath)
Get a massage.
Enjoy the people in your life that make you happy. Make time to be with them.
Learn to recognise what you can control and what you can’t. Work to let go of what you can’t control.

3 breathing techneiques (provided by Rachel – hence the green text 😛 ):


Clensing Breathes
~~~~~~~~~~~~~~~~
Sit with your feet flat on the floor with your shoulders down or stand with your back straight and your shoulders relaxed. Take in as much air as you can through your nose. As soon as you have inhaled breathe all the air out through your nose. Don’t pause in-between breathes. Keep your breathing smooth, centered, and gentle. Let the air flow out of your body don’t force it. Continue this exercise for 20 breathes.


Deep Breathing
~~~~~~~~~~~~~~~
This breathing exercise is very helpful to calm and center you before making important decisions, facing emotional times, or entering meetings that make you feel uncomfortable. Sit with your back straight, shoulders down and relaxed, and your feet flat on the floor. Breathe in as much air as possible through your nose in a slow deep breath. Slowly exhale through your nose. Count slowly to three and repeat the exercise six more times.


Centered Breathing
~~~~~~~~~~~~~~~~~
Sit with your back straight and your shoulders relaxed. First take 5-6 deep breathes in through your nose and out through your mouth. These should be deep belly breathes using your diaphragm. Cover your right nostril with your finger and slowly breath in through your left nostril for a count of four. Hold for a count of 2 and switch your finger to the other nostril. Slowly exhaling through the right nostril. Repeat this 5 times then repeat the deep breaths and then this exercise once more.


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