1. Spend a few minutes relaxing your body. It is recommended to become quite aware of the feelings in your body as often physical tension creates mental stress, and mental tension can create physical tension. It is important to balance the two.
2. Relax any tension in the body. Often people who suffer extreme anxiety, work related stress and panic attacks frequently find tension in the chest, shoulders and arms. By relaxing these parts of the body, it typically removes a great deal of the stress that causes panic attacks.
3. Practice kindness meditations. This is often just wishing yourself well because when you no longer are fighting yourself, you find the mind is vastly more motivated and cooperative in working with you to put an end to stress and tension.
4. Use ground rules. A very good one is to imagine the past and future being put away for the time being, so that for the time you meditate, you don't have to be concerned with them. While it may mean after your meditation you have to pick them up again and carry on working, it gives you a rest time that you can use whenever you need it.
5. Ask yourself for solutions. As mentioned above, the mind can often be very creative in giving you solutions to resolves problems in your family, school or workplace.
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