Anxiety is a natural and inevitable outcome of an individual’s prolonged exposure to stressful conditions. They can also lead to panic attacks, which can overwhelm people just anywhere.
Whether anxiety is a serious problem for you or only an occasional inconvenience, you need to know exactly how to relax and let go of your fears and concerns. Below are 8 relaxation techniques for anxiety that will help you enjoy a more relaxed approach to life.
8 Relaxation Techniques For Anxiety:
One of the excellent ways to relax is to meditate. Meditation is used in many different traditions around the world, but all forms of meditation share certain common characteristics.
The main objective is to focus your attention on a phrase or image and let your cares and anxieties drift away from you. Repeating a mantra over and over can provide the focus that you need, as can listening to soothing music.
Meditation has a number of benefits which include improvement in concentration and focus. It likewise diminishes anxiety attacks, depression; stress levels, headaches, and even obesity, because it acts as a natural mood and behavior enhancer. Additionally, it makes the body healthier because it increases blood flow and reduces heart rate that in turn leads the body to pick up more oxygen and nutrients.
2). Proper Breathing:
Take slow but deep breaths in and out of your nose. Make sure that you are breathing from your abdomen, not just from your chest. Try to take breathe in for a count of five, hold it for a moment, and then exhale for a count of ten.
Focus on your breathing and shut out all other distractions. When this occurs what happens is that more oxygen comes into your body, and there is a reduced volume of carbon dioxide in your blood. So, it’s important to learn how to breathe properly through the diaphragm to stop hyperventilating from occurring.
You can either focus on your nostrils, feeling the breath entering and leaving or you can follow your breath as it goes down into the lungs and comes out again. This is one of the best relaxation techniques for anxiety because there is no need for any equipment in this method, and you can do it at any time.
3). Tense And Relax Your Muscles:
Whenever anxiety strikes, our body stiffens up involuntarily, so, one top way to release this tension is through muscle relaxation anxiety techniques. You could try body massages, meditation, isometric relaxation exercises, and abdominal breathing exercises.
Normally, to ease your anxiety you need to tense progressively and relax each of the muscle organs in your body. For example, you can start with your neck and work your way down to your toes.
Just tense your muscles, hold them for a moment, and then relax them. As you do so, try to imagine letting go of your anxieties at the same time. Once you have relaxed one group of muscles, move on to the next one.
4). Body Exercises:
Exercise can be another useful tool for learning to relax when you are feeling anxious. Sometimes, all you need to do to deal with your anxieties is to get outside and get your body moving. Some routine as simple as going for a walk around the block or going for a bike ride can actually help to improve your mood and put everything in perspective.
Regular exercise has been shown to have a positive effect on your mood and state of mind, so even if it does not make you feel better right away, getting in the habit of exercising can yield long-term benefits.
Allocate time in your schedule for some form of exercise almost every day. Even if you can’t get outside to exercise, there are things that you can do at home to work up a sweat. Exercising has been scientifically proven to stir up the endorphins that cause happiness and an improved mood.
5). Cognitive Therapy:
Another anxiety relaxation technique involves cognitive therapy. This anxiety relaxation technique uses methods to amend thinking patterns and beliefs that are linked with anxiety triggers.
This strategy usually includes rational self-talk techniques, working out on attention, realism testing cognitive challenging and focus on cognitive reshuffling.
6). Herbal Tea Drinking:
Herbals teas like peppermint and chamomile make healthier options than caffeine-infused alternatives like tea and coffee. You can adapt your choice that suits you best is by trying out different options until you find flavors that suit you! Most supermarkets now offer a wide variety of choices.
7). Sleep Well:
It is imperative to ensure that you are getting enough sleep. If you do not get a good night’s sleep, it can be a lot harder to deal with your anxiety. Establishing a regular bedtime routine and sticking to it can really help.
Yoga is also considered one of the most effective relaxation techniques for anxiety. This is because yoga teaches harmony between mind and body through a number of postures. It is both therapeutic and calming.
Among its health benefits include improving the body’s fitness and flexibility, which in turn improves posture, movement, balance, and endurance. Psychologically, it reduces anxiety, stress, and depression.
Correspondingly, it enhances memory, concentration, and mood. Further, it stabilizes the balance in the nervous system; normalizes gastrointestinal functions and the respiratory systems; and increases the efficiency of the cardiovascular system.
The beauty of these types of natural alternative treatments for anxiety is that they can help diffuse the ticking time bomb of anxiety whether it is spiraling out of control, or you’ve at least been able to get it temporarily under control. Another benefit is that basic relaxation methods are often free of cost, easy to implement, and pose little if any risk of making your condition worse.
Generally speaking, relaxation techniques involve redirecting your attention to something calming and increasing consciousness in your body.
When successful at managing anxiety, the above-named relaxation techniques can help overcome anger and frustration, lower blood pressure, lower your heart rate, increase blood flow to major muscles, improve concentration, reduce nervous tension, alleviate muscle pain, and create a general sense of well-being.
In order to achieve the wellness of your mind and to relieve you from anxiety and stress, it is very important to incorporate any of these relaxation techniques in your everyday life.
Most of these relaxation techniques can be done in between work, family, and other commitments. Make sure to find time to relax and relieve your anxious mind. Try out these techniques for relaxation and see how well they will work for you.
What is currently working for you? What’s not working? What have you heard to do before? Let me know below!