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Relaxation Techniques to Cope with Anxiety

Relaxation helps anxiety

Learning effective anxiety relaxation techniques is an important part of coping with stress and anxiety disorders. Relaxation techniques alone won’t cure anxiety.  They can help reduce your anxiety during times of high stress, and the less anxiety you experience, the easier it is to cope with in your day to day life.

What It Takes

There are several techniques for fighting anxiety. Many people wonder whether these anxiety reduction techniques do work, or if they’re simply a placebo.  The reality is that relaxation exercises do work, but they take a level of commitment that not everyone is ready for.

One of the reasons that more people don’t use relaxation exercises is because they haven’t seen results when they’ve tried them in the past. The truth is that everyone can benefit from these relaxation techniques. Fighting anxiety with relaxation exercises is different than taking medication; this takes preparation and repetition. Here is what you need to know going in:

  • Make sure you commit to it. Most relaxation techniques take several weeks to master. It can be hard to simply pick up and expect results because in the beginning your mind is just focused on doing everything right. But later, when you’ve had enough experience, it becomes second nature, and the relaxation starts to take effect.
  • Stay open minded with a positive attitude. All stress reduction techniques may look and feel a little silly at first, especially if you’ve never done them before, but in the end, you’ll find that they have the effect you’ve been looking for.
  • Give yourself at least 20 minutes every day, and make sure that you’re as comfortable as possible – in a comfortable chair, with comfortable clothes, at a comfortable temperature.

Deep Breathing Exercises

Breathing exercises are the foundation of many other relaxation techniques and are very easy to learn. These exercises work to help you breathe slowly and deeply, which can allow you to feel more relaxed. Breathing exercises have been known to have a cleansing effect, making you feel energized and refreshed. Deep breathing also brings your focus and attention to the breathing process, therefore clearing your mind and helping you to control the rhythm of your breath. These exercises can assist with reducing muscle tension, along with improving other common symptoms of anxiety, such as decreasing rapid heart rate and managing shortness of breath.

Visualization

Visualization is a powerful way to let go of stress and anxiety. Through visualization, you use your imagination to picture yourself in a more calming and serene environment, such as at a beach or in a flower-covered meadow. Visualization works to relax your body and soothe your thoughts. By simply seeing yourself in a more rejuvenating setting, you can allow your mind and body to feel as though you are there.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is an effective anxiety reducing technique that involves decreasing the tension throughout your body while calming any anxious thoughts. PMR involves tightening and releasing various muscle groups to lessen bodily tension. By focusing your attention on letting go of stress throughout the body, you are also able to quiet and calm your mind. When practiced over time, PMR can help you recognize when your muscles are constricted and more easily release physical discomfort that is contributing to your anxiety.

Yoga and Meditation

Many people find yoga and meditation to be useful ways to reduce stress and anxiety. Yoga can help you to let go of tension throughout the body, improve concentration and relax. Meditation can be used alone or as part of a yoga practice and is also a great way to assist you in feeling more balanced, calm, and focused. These relaxation techniques can be practiced upon waking to relieve and reduce morning anxiety and start the day feeling refreshed. They can also be used at the end of the day to let go of any built-up stress and tension. Another way to think of meditation is prayer and quiet contemplation.

Relaxation techniques can give you a great amount of relief from anxiety and stress. Treatment will be the next step, but these suggestions are something you can begin right now, to reduce the impact that anxiety disorders are having upon your life.

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Disclaimer: The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

Breathing Techniques for Managing Anxiety

Breathing techniques

What is the best way to deal with anxiety?  The most common ways to treat anxiety are the use of medication, education and talk therapy. Part of learning how to overcome anxiety is learning specific coping skills when the anxiety is being troublesome. One specific and very helpful method is a whole category of them: breathing techniques. While this can be simply summed up as controlled breathing, there is much more to them than that.

First, let’s look at what is most helpful pieces of breathing techniques. While most people think of it as deep breathing, that is not really the case. The most important part of a breathing technique to cope with anxiety is that it is slow breathing. Deep breathing can be a part of it, but it must be done so as slowly as your body will allow to make it the most effective. Also, these techniques will be most helpful if done when the anxiety is building; when the anxiety is already at the highest level, breathing techniques lose some effectiveness.

Breathing techniques work to relieve anxiety by first distracting the mind. Controlling your breathing becomes a very complicated and strict task to focus on, and the brain can essentially lose track of the anxiety. Distraction techniques are often very useful in managing anxiety and stress. They also work by taking conscious control of breathing, which is mostly an automatic function, slows down the automatic response to anxiety that the body has, which is increased heart rate and respiration. Consciously controlling this interrupts the anxiety process, and helps calm the mind.

There are many different breathing techniques that help control anxiety, and the important thing is to find one that fits for you and your anxiety. Keep the breathing slow and measured, and they should work well.

One common technique is called 4-7-8 breathing. It starts with inhaling, while silently counting to 4, then holding it for the count of 7, and the finally exhaling for the count of 8. Keep repeating this process for a few minutes and you should notice a difference in your level of anxiety. Another technique is 4×4 breathing. This starts with inhaling to the count of 4, holding it for the count of 4, exhaling to the count of 4, and then holding it to the count of 4 before you start over again. Keep using this for a few minutes, and you should feel some relief.

Breathing techniques are very common because they are effective at managing anxiety in the moment. It may seem like it’s silly, but they do work. Try to find a breathing technique that helps manage your anxiety, as there are many out there, and you should find that your anxiety will be taken down several levels as a result.

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Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.