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Relaxation techniques for high anxiety - Online Doctor Chats

Date : 13-Jan-2012
User rating for this question
Very Good Posted in: Anxiety and Stress
Answered by

General & Family Physician
Practicing since : 2005
Answered : 2408 Questions
User :   Hello?
Doctor :   hi
Doctor :  
how can i help you?
Doctor :   please proceed with your query
User :   Hi i have been having High anxiety lately and tonight i saw a Very scary movie called saw in theatear
User :   and i feel my heart beating allitle fast
Doctor :  
ok
User :   and my breathing feels very wierd
User :   like im taking deap breaths and it feels hard to breath and i feel allitle entergetic and i feel something is in my throat but theres nothing there
Doctor :  
i will help you in this
User :   im really starting to get scared
User :   i left 15min into the movie and its been about 2 hours and im feeling this
Doctor :  
ok
Doctor :  
try the breathing exrcises
Doctor :  
first stop thinking of the movie
Doctor :  
or anything related to that
Doctor :  
try to divert your mind to something pleasant
User :   okay
User :   will i be okay?
Doctor :  
yes you will be
Doctor :  
just try to relax yourself
Doctor :  
following what i say
User :   okay
Doctor :  
it will help you feel better
Doctor :  
deep breath
Doctor :  
slowly inhale thinking of something good
Doctor :  
and exhale slowly from your mouth
Doctor :  
do it for 10-15 times
Doctor :  
put a soothing relaxing music in the background
Doctor :  
are you outside? or you have come back home?
User :   im home
User :   its been about an hour
Doctor :  
ok
Doctor :  
then you can do the following
Doctor :  
i will tell you step by step
User :   im 16 by the way
Doctor :  
yes
Doctor :  
it is fine
Doctor :  
1. Sit or lie in a comfortable position.
User :   Im just scared
User :   cause ive been going through marijuana withdrawls
Doctor :  
2. Close your eyes and breathe deeply. Let your breathing be slow and relaxed.
Doctor :   ok
Doctor :  
do you think the symptoms you are feeling are due to marijuana withdrawl or your anxiety attack??
Doctor :  
are you still having palpitations?
User :   my heart rates not that bad
Doctor :  
are you still having sweating? is breathing difficult?
User :   and i guess i have alot of anxiety if it were something serious would i feel Worse
Doctor :   is there nausea?
User :   no nausea no sweating just difficult breathing
Doctor :  
ok
User :   I will be okay right?
Doctor :   please provide your gender, location

User :   male,Texas
Doctor :  
if you are not feeling better with the realaxation techniques that i will tell you
Doctor :  
it will be good to walk into an ER
Doctor :  
to get appropriate medical attention.
Doctor :  
shall we proceed with the details on the relaxation techniques?
User :   yea
Doctor :  
you can try these at home
User :   Im also warming the bathtub up
User :   i feel allitle better btw..
Doctor :  
and if not better withing half an hour
Doctor :  
you should go to ER
Doctor :  
ok
User :   okay what are the techniques?
Doctor :  
1.Sit or lie in a comfortable position.
Doctor :  
2.Close your eyes and breathe deeply. Let your breathing be slow and relaxed.
Doctor :   3. Focus all your attention on your breathing. Notice the movement of your chest and abdomen in and out.
Doctor :   4. Block out all other thoughts, feelings, and sensations. If you feel your attention wandering, bring it back to your breathing.
Doctor :  
5. As you inhale, say the word "peace" to yourself, and as you exhale, say the word "calm."
Doctor :  
6. Draw out the pronunciation of the word so that it lasts for the entire breath. The word "peace" sounds like p-e-e-a-a-a-c-c-c-e-e-e. The word "calm" sounds like: c-a-a-a-l-l-l-l-m-m-m. Repeating these words as you breathe will help you to concentrate.
Doctor :  
7. Continue this exercise until you feel very relaxed.
User :   im feeling allitle better
User :   my bodys just allitle all worked up
Doctor :   8. Select a small personal object that you like a great deal. It might be a jeweled pin or a simple flower from your garden. Focus all your attention on this object as you inhale and exhale slowly and deeply for one to two minutes.

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