Using Visualization to Reduce Anxiety Symptoms

If you have been diagnosed with panic disorder, then you have likely experienced constant feelings of fear and anxiety. Research has shown that using relaxation techniques can help reduce nervousness and improve your relaxation response. By enhancing your relaxation skills, you are can lower yourflight-or-fight response在增加焦虑和恐慌袭击时经常被触发。

Some common relaxation techniques includebreathing exercises那进步肌肉放松那瑜伽那and冥想。这些技术相对容易学习，可以每天练习以协助通过恐慌攻击。

什么是可视化？

可视化是另一种能够帮助您放松和缓解压力的另一种强大的技术。可视化涉及使用精神图像来实现更轻松的心态。类似于做白日梦，通过使用您的想象力来实现可视化。

There are several reasons why visualization can help you cope with panic disorder, panic attacks, and广播恐惧症。Consider how your thoughts wander when you feel panic or anxiety. When experiencing a panic attack, your mind may focus on the worry, the worst things that can happen and other cognitive distortions that only add to your sense of fearfulness.

在开始任何这些可视化练习之前，请确保您的环境设置为您的舒适度。为了更好地放松，消除任何分心，如手机，宠物或电视。试着找到一个安静的地方，你很可能不受干扰。取下任何沉重的珠宝或限制衣服，如紧身巾或围巾。准备好在坐着或躺在一个感觉最舒适的位置放松。

首先，减慢呼吸呼吸可以帮助deep-breathing technique。Close your eyes and try to let go of any tension you may be feeling throughout your body. To relax your body and mind even further, it may also be beneficial to try a进步肌肉放松exercise在开始可视化之前。尝试留出大约五到15分钟来可视化。

The Serene Beach Scene

下面是一个海滩场景可视化exercise that you can practice on your own. Beach scenes are one of the most popular visualizations due to their calming and tranquil impact. Feel free to change it to better suit your needs and imagination. Use this visualization to relax, unwind and briefly escape from your day-to-day tasks.

一旦这种放松感觉完整，想象一下你起床，慢慢地远离海滩。请记住，每当你需要回来时，这个美丽的地方就在这里。花时间慢慢睁开眼睛。

使用自己的创造力

如果海滩场景并不适合您，请尝试使用自己的可视化。想到你发现非常放松的地方或情况，如躺在大田的鲜花和草地上，或享受山或森林的美丽景色。在可视化您的平静场景时，请考虑您通过所有感官遇到的内容。请注意您听到，嗅觉，品味以及您的身体如何感受。当你愿意留下您的放松场景时，花时间逐渐恢复到现在。

为了在可视化上变得更好，每天至少尝试几次练习。如果您在不经历高焦虑的时候开始练习，放松技术往往会更加有帮助。通过定期做法，当您真正需要时，您将更容易使用可视化，例如当您开始感受physical symptoms of panic and anxiety。