STEP 2: Practice Formal Relaxation Skills

panic attacks, panic attack

The Don't Panic Self-Help Kit, CD 1A: Cue-Controlled Deep Muscle Relaxation


The Don't Panic Self-Help Kit, CD 1B: Generalized Relaxation & Imagery


The Don't Panic Self-Help Kit, CD 2B: Acoustic Meditation


Don't Panic, Chapter 7. The Anatomy of Panic


Don't Panic, Chapter 8. Who's in Control?


Don't Panic, Chapter 9. Why the Body Reacts


Don't Panic, Chapter 16. Find Your Observer


Now you will learn three methods that are useful in learning the general skills of clearing the mind and calming the body. Read these four sections below, then choose among the three techniques for the one that best suits you.

Why learn relaxation?

When a person thinks about a situation related to his anxiety, mental images activate the muscles into particular patterns of tension, as though bracing for a blow to the body. Dr. Edmund Jacobson was the first to propose that physical relaxation and anxiety are mutually exclusive. In other words, if one learns how to recognize which muscle groups are tense and can physically let go of that tension, then he will lower his emotional anxiety at that moment.

In addition, during tense times, these formal relaxation skills will help your body respond more quickly as you practice the Calming Breath (30 seconds) or Calming Counts (90 seconds).

Cue-Controlled Deep Muscle Relaxation
Generalized Relaxation and Imagery
Which method is best for you?