Koinonia Pastoral Counseling 

Learn to Lov‚Äče the Life You Live. 

                         Blog By:                               

                                                                            Pr. Jessica Furino

195 Meetinghouse Road

South Chatham, Ma 02659

(908) 917-5593 [email protected]


Stress reduction and relief for panic attacks:

Posted on September 25, 2018 at 10:40 AM

Healthy Bodies...healthy minds. 

Stress reduction and relaxation tools.

By Pastor Jessi Furino

Good lifestyle habits are crucial in reducing our stress. Some these habits are good nutrition, healthy sleep habits, relaxing walks, affirmative self talk, prayer and meditation, thankfulness, breathing exercises, and making sure you physically, emotionally and spiritually well.

Here are a few tools that may be helpful.


 A full 7 hours of sleep ( if you have difficulty sleeping, email me for some suggestions.)


Good nutritional eating habits (reduced or no sugar or caffeine,) stop eating processed foods, triglycerides, etc. Eat foods with tryptophan (as they naturally relax your body..turkey, chicken, basil, tomatoes, warm milk.) Most of us don't get the recommended 8 servings of vegetables, 4 servings of fruit and 4 servings of protein a day.:


It is important to take a good daily vitamin, and needed supplements ( such as Vitamin D3.) A complete physical should show what minerals and vitamins you may need to supplement. 

Pure therapeutic oils: lavendar, chamomile, cedar wood and others are very helpful in providing help in relaxing and calming many people.  I am a distributor for Young Living Essential Oils and Products.  My family, friends and many of my clients find their products helpful. Please feel free to look through their product catalog, order from my account and ask me any questions concerning these products. 




Moderate exercise, a 30 minute walk 3-4 times a week.



Good hydration (6-8 glasses of water each day.)


Positive self talk...dispute those negative injunctions. I believe in prayer, I am a pastor. I firmly believe that everything isn't under our control. That God is a loving, caring and protective Father who willingly will help us through our difficulties. Faith is a gift, one you can ask for. Asking Him to take on your burdens and helping them through will ease your stress and burden.


Talk therapy with a counselor to help find the source of your anxiety and to help relieve it. Relaxation techniques work! Focus on a single word (calm, peace, etc..) to distract yourself and provide calm. Please contact me if you would like to come in for a session on my technique. I can also help you on Face Time or Skype.


Breathing exercises (breathe in through your nose, slowly to the count of 7 and breathe out, deeply, to the count of 7...7 x.) Remind yourself that this is only a feeling and it will pass with in a short period of time, probably within 10 minutes. As you breathe you are telling your body that there is nothing to fear, to relax and be calm. When you focus on one word, ie calm, you are only able to think of that one thing. This will help with those what if and panicky thoughts.


Music, animals, nature, writing, drawing, crafts, and other activities are wonderful and healthy distractors.


If you are feeling badly, have a safe support person who you can speak with. As you practice these steps, you will find that your attacks should eventually diminish.


Service heals us and focuses our attention on someone else. It brings you together with other loving, caring persons.


Love yourself! Have your expectations for you based on your goals, not others. Relax, enjoy and grow. Surround yourself with others who are positive, solution oriented and loving. Learn how to be assertive and say no. You do not have to please others. Write down your goals and figure out how to achieve them. Live, love, learn and enjoy this life.


If you continue to experience these episodes, please consider seeing me or another qualified counselor and see your physician for a complete physical.  Anxiety, depression and stress are frequently caused by physical ailments or illness.  

Please share information that can be helpful to our readers or email me if I can be of further help. 

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