Welcome to HealingWell and the Anxiety and Panic
If you are looking for empathy and emotional support
you have come to the right place as the members here are warm and caring and
very wise. We understand anxiety well and I hope you will find the support you need.
Stress is necessary for life. You need stress for
creativity, learning, and your very survival. Stress is only harmful when it
becomes overwhelming and interrupts the healthy state of equilibrium that your
nervous system needs to remain in balance. Unfortunately, overwhelming stress
has become an increasingly common characteristic of contemporary life. When
stressors throw your nervous system out of balance, relaxation techniques can
bring it back into a balanced state by producing the relaxation response, a
state of deep calmness that is the polar opposite of the stress response.
Here is one of my favorite muscle relaxation exercises that I learned from a therapist years ago.
Progressive Muscle Relaxation
1. After finding a quiet place and several free
minutes to practice progressive muscle relaxation, sit or lie down and make
2. Begin by tensing all the muscles in your face.
Make a tight grimace, close your eyes as tightly as possible, clench your
teeth, even move your ears up if you can. Hold this for the count of eight as
3. Now exhale and relax completely. Let your face go
completely lax, as though you were sleeping. Feel the tension seep from your
facial muscles, and enjoy the feeling.
4. Next, completely tense your neck and shoulders,
again inhaling and counting to eight. Then exhale and relax.
5. Continue down your body, repeating the procedure
with each group of muscles including your face, neck, shoulders and arms,
abdomen and chest, buttocks, legs and feel.
You can perform this exercise as often as needed. It
can be done standing up, sitting down or lying down.
I think you have made some very good choices in taking some of your work off your plate.
We are here to help and support, and look forward to
getting to know you better.
~~Kitt~~Moderator: Anxiety, Osteoarthritis,
GERD/Heartburn and Heart/Cardiovascular Disease. "I am not afraid of storms for I am learning how to sail my ship" ~ Louisa May Alcott