16 Major Calming Methods - Do you use them?

Welcome to the first in a new series of monthly articles on Calming Methods. Next week, we'll start with "Safe Person" and add a new one each month until we've completed them all.

One of the major tools in recovery, the Calming Methods are strong, quick and reliable. Each month we will reveal a new Calming Method, give an actual case from one of over 3000 clients Dr. Raynard has treated for panic, and show how they can be applied to a number of panic situations. The articles will highlight excerpts from Dr. Raynard's newest book, Panic Free, available now at http://www.amazon.com/.

The nice surprise is that there are many more ways to calm yourself than you think. Some that you already use, we will develop so that they can be even more helpful to you; others that are new for you will be explained and you'll be able to try them as powerful tools. All will be explained in a clear, natural way that helps you put them to work for you right away. Most methods need both explanation and regular practice to become an everyday way of calming. By the end of this series on Calming Methods, you will have your own reliable Calming Methods you can bring to any phobic situation.

All Calming Methods replace your worry with calming action. Some of these target the anxious feelings in your body; we call these self-control methods. Others address your worries about the situation; we call these situation-control methods. All Calming Methods give you something to do, rather than be frozen in fear and lost in the "what-if's" (worry). As each Calming Method is explained, pick those that feel most compatible with you, so that you feel you have a recipe uniquely your own. Trust yourself. You don't need all 16 Calming Methods for recovery; no one has yet. And some won't work well for you - this is normal.

What are the 16 Calming Methods?

Safe Person
Conversation
Distraction
Pleasuring
Active Workouts
Contact
Grounding
Informing
Predicting
Skill
Diaphramatic Breathing
Relaxation Training
Positive Attitudes
Stepping Aside
Knowing Your Triggers
Getting Help

As we present each Calming Method ask yourself: Do I use this method naturally now? Would I like to develop this method more? Soon, you will see how to put many of these Calming Methods into practice on a daily basis. Don't be fooled by the simplistic names of each of the methods, and don't be tempted to discount them thinking "this will never work at reducing a panic attack". They have worked for thousands of Dr. Raynard's patients, and they can work for you too. The trick is in learning how to effectively use the methods, and at what stage of panic they are most useful.

Some methods you will find very effective, others maybe not so much so. With some experimenting and a little planning, you will find yourself with a whole arsenal of helpful tools. Dr. Raynard's approach has always been to offer you the widest variety of skill and information so that you feel you can chose those particular helpful to you. Rather than worry about using all of the Calming Methods, be reassured that no one on any occasion uses all or many of these methods. Many very individual circumstances - your personality, your preference, your abilities, your situation - determine which you use. We encourage you to check out how they may help you renew your zeal for recovery.

Visit Panic Update each month for another detailed explanation of how to incorporate a different Calming Method into your recovery program. We will also have more frequent articles offering the latest information on advances and treatments.
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