Stop Panic Now: Quick Anxiety & Stress Relief

Close your eyes and take a deep breath,

Exhale slowly releasing all the tension from your face.

Relax your jaw and unclench your fists.

Take a natural breath in and exhale deeply,

Consciously softening your belly.

Breath in again as usual and once more exhale slowly.

Scan your face,

Your jaw,

Your hands and your belly and release any remaining tension.

This is an emergency relaxation.

I am now with you.

I got you.

Breath naturally for a few moments and take the time to notice any changes in your body and mind,

No matter how subtle they may be.

Do you feel a little more relaxed,

A bit calmer,

Less tense?

The more you practice,

The faster and deeper your relaxation will become.

I've been there myself,

I know anxiety,

I know panic attacks,

I am here now with you.

If you often feel the need to step away,

To breathe,

Or if you frequently experience moments of anxiety,

If daily life exhausts you,

It may be because your sensitivity is higher than average.

This means it is entirely normal for you to react more intensely to highly stressful situations such as an exam,

An noisy and crowded street or an overheated shopping mall.

You are not sick,

Inadequate or crazy.

I have been there.

You are simply more receptive in a world that is often restless and overwhelming.

When we experience anxiety,

A surge of stress or a difficult moment in the day,

Our brain tends to race,

Sending numerous signals to our body,

Preparing it to react as if facing an immediate threat.

The problem is that you are not in the wilderness being chased by a lion,

And these stimuli are irrational.

The key is to use the most powerful tool you have to manage your emotions,

Your breath.

By controlling it,

You regulate your oxygen levels,

Reducing dizziness and lowering your heart rate,

Signaling to your brain that,

Through your slow breathing,

All is well and there is no real danger.

With practice,

As a result,

Your anxiety diminishes significantly.

As you breathe slowly,

Let go any guilt or negative feelings you might be directing at yourself.

Once again,

I have been there.

Remind yourself that this will pass,

Or that you have the strength to get through it.

Be gentle with yourself.

Self-criticism won't help you move forward.

When you feel ready,

Open your eyes or listen to this relaxation again.

Take care.