Tue. Nov 12th, 2019

Depression help

mental and physical health

Relaxation Techniques for Anxiety That Actually Work

4 min read

Anxiety tends to overtake your entire body as you fill with nervous energy that spills over into your life. It may manifest in uncontrollable shaking, difficulty breathing and other panicky symptoms that make it difficult to keep moving forward. By employing relaxation techniques for anxiety, you can control the problem and take charge instead of being victim to the anxiety controls your biological functions. Relaxation techniques for anxiety work with the natural biological stimulations within your body but on the command of your brain. As a whole you can control much more of your body than you think you can by concentrating on what you want to happen within your system.

Deep Breathing

Deep breathing can calm anxiety in a matter of a few seconds. The influx of oxygen into the brain and throughout your body gives your being a sense of relief. Part of what causes anxiety to build is the lack of control and the sensation of your cells “starving” for oxygen, which then increases the panic. By slowing down your system intentionally, breathing deeply and slowly you actually get more oxygen circulating and you slow down your entire system. Often when you feel short of breath or oxygen deprived you start gulping air more quickly. This does not actually help with cell profusion and you still feel as though you are drowning. Slow, controlled breaths begin to reset your system and allow your cells to calm down.

The process is typically done as breathing in for four seconds, holding for four seconds and then exhaling for four seconds. At first this might seem rather impossible, but as you feel your body relaxing, each breathe will become easier to control and maintain. The synchronization helps calm all your body processes simultaneously.

Walking Away from the Anxiety

If you find a particular activity is causing you anxiety, sometimes the simple act of walking away is enough to reset the cycle. This is one of the relaxation techniques for anxiety that is probably the most simple of them all as it only requires you walk away and take five or ten minutes for yourself. Put down whatever you are doing and walk either outside or to a room where you can close your eyes and just reset your entire thinking. It is quite similar to counting to ten when you are angry, the act of “stopping” tells your brain to slow down, reevaluate and then react. This is enough to stop anxiety in its tracks.

Muscle Relaxation

Many people hold excessive amounts of tension in their shoulders. This tension eventually spills over causing back problems in addition to anxiety. By recognizing areas of your body that are tense you can systematically release the muscles. You can choose whether to work from top to bottom or bottom to top. Stand in a neutral position. Think about your feet and let the muscles relax, then your calves and so on until you reach the top of your body. At certain points you will notice how clenched you are in some areas. Take note of these areas as they will often pop up as your problem regions and you can go to them first when you begin experiencing any kind of panic. By knowing your trigger points you can immediately focus on problem areas and stop the anxiety before it reaches an out of control level.

Meditation

Meditation can be an effective way to keep anxiety attacks from ever happening. If you take the time daily to stop and meditate, release your brain from the pressure of the world you can often keep yourself from experiencing anxiety. Many people enjoy meditating in the morning and at night as a way of clearing the path for the day and for bed. You can also meditate mid-day. This gives your mind and body something to look forward to and can help reduce the need to panic.

Yoga

Yoga is one of the best relaxation techniques for anxiety. You will challenge both your body and mind simultaneously and as you work your way through the poses you won’t be able to focus on any of the things causing you anxiety. Because it is an exercise it also releases endorphins that add to the pleasure centers of the brain making anxiety dissipate. The practice yoga not only strengthens your body but it strengthens your mind/body connection and helps you control anxiety before it begins. The feel of stretching and working on your breathing techniques keeps your heart rate in check while providing your cells a plethora of oxygen. This gives you a rejuvenated feeling that spills over and overtakes any form of stress or anxiety you experience. Any of the relaxation techniques can help with anxiety. The overall goal is simply to control your body with your mind to reduce the negative effects of anxiety.