I have the same problem with feeling panicked. I get a bad attitude sometimes when it happens. I hope it helps
I make my environment cool. Cool rooms changes our body temperatures and it help us to go to sleep. It's been shown that insomniacs have a warmer core body temperature than normal sleepers. When you lower it, it lowers your core body temperature and may help induce sleep.
http://www.nytimes.com/2009/08/04/health/04real.html I play slow music. It's just relaxing music, it can be from any genera, anything that's pacifying to you and makes you happy. As long as it's soft/slow. I sometimes get panicked because I'm upset about a situation, so I look up boxing exercises or intense exercise that makes me feel like I'm kicking...."it". I like to meditate to high frequencies. This is what it is if you don't know what I'm talking about.
741 Hz Frequency Awakening Intuition - YouTube I just like the way it feels to my ears, and it's easier to "zone out" to. I know everyone is not a fan of this, so try finding something that works for you. I like turning on Enya sometimes too.
I used to have a bag and in that bag was something to touch, smell, taste and see. Lemon was my favorite smell. I started buying more things in lemon and I surrounded myself with it. It's good to eat healthy but it's okay to have a few chocolate bars or whatever you like
. I had something soft to feel that resembled fur because I don't have any animals, and the feeling is relaxing. Try helping all of your senses. Can you print out a colored picture? Maybe post a picture on your wall of a beautiful place and that can deal with sight.
Try exfoliating your skin. I exfoliate my skin with lemon and white vinegar and I wash it off with warm water. Then I take a little bit of baking soda and exfoliate my skin. I take a hot pot from the stove, put it on mittens and stand over it to steam my face. My skin feels much smoother and I feel rejuvenated. Getting rid of dead skin cells can make your skin feel younger like a new born and it helps to relax muscles. You can even go as far as getting oils like kava kava, lavender and tree oil . I never used these oils but I read they do good for anxiety.
If you can't relax try clearing your brain and getting your thoughts in order by writing it out, or even singing a song that you can really relate to. I like to rant and ranting sometimes help me to relax.
I have a phobia of going outside, but I love opening my window to let in fresh air on a wonderful day and the fresh air helps me with my breathing because I have a problem with shallow breathing, I also drink tea or eat peppermint while doing this. I don't watch TV much, but try finding something you like on the TV like a movie or show. Maybe I am saying this because I don't watch TV often,
. There are so many things you can to to relax yourself in a healthy way that works for you. You can cook, plant flowers, color in a coloring book, bubble baths, make crafts, etc, do what ever you like and what works. Good luck.
