Having anxiety is bad enough. It can affect not only your everyday mood but your performance at school or work as well. According to Steve Bressert, PhD, “The anxiety, worry, or physical symptoms cause clinically significant distress or impairment in social, occupational, or other important areas of functioning.” With this, therapy and medication are usually recommended to address this mental health concern. In addition to that, relaxation techniques are also being advised alongside the intervention as mentioned earlier. These relaxation techniques are not just simple relaxation exercises. There are specific techniques to make a relaxation routine for people with anxiety appropriately done. These techniques were found to be very useful in managing stress and panic attacks.
Anxiety attacks come in with symptoms like rapid heartbeats, fast breathing, sweating and so many more. However, with these relaxation techniques, the person with anxiety will experience the exact opposite. In the end, it will stabilize the person’s mind and overall well-being as well.
With this in mind, it is then essential that you get yourself acquainted with these techniques, not just as a cure to your anxiety, but also a reserved routine to get yourself in tacked in all aspects there is. Below are the favorite relaxation techniques that are found to be very useful for people with anxiety.
The Deep Breathing Technique
Breathing is probably the most common type of introduction to any physical activity. And this is also applicable when trying to relax especially from anxiety. It is like a foundation, and the good thing is, it is effortless to do. All you have to do is breathe in long and deep and then breathe out. Do this routine repetitively. And then after a while, you get that very relaxing feeling. Aside from the stabilizing effect, breathing technique is also known for its cleansing effect that is very good for bringing back energy and getting that refreshed feeling. It also helps sharpen your concentration and regulates the breathing process. It also eases muscle tension and clears your mind. Thus, this is very good for people with anxiety. It will ease off the worries from the mind and relaxes the person with anxiety in the best way possible.
The Visualization Technique
Visualization is the routine wherein you rest your mind and allows it to visualize something. In the case of people with anxiety, it is recommended that they envision something that will help them relax. Like someplace where there are beautiful scenery, relaxing surroundings, and calming sounds. From there your mind will get relaxed and eventually the whole body will follow as well. Visualization will allow good thoughts and eliminate the occurrence of thoughts that could bring anxiety into your mind. According to Katharina Star, PhD, “Visualization works to relax your body and soothe your thoughts. By simply seeing yourself in a more rejuvenating setting, you can actually allow your mind and body feel as though you are there.”
The Progressive Muscle Relaxation Technique
Progressive muscle relaxation is a technique tightening and then releasing of the muscles to relax the body. This is done on focusing on releasing the stress off your body in which the relaxation of the mind will follow. In short, this technique involves you letting go of all the worries and anything that triggers your anxiety and relaxation will develop eventually. This routine will also help you recognize your muscle structure and composition, which will then allow you to move accordingly with it. And that will help even more in easing off the anxiety inside of you.
Meditation And Yoga Technique
Yoga and meditation are well-known relaxation techniques that are very effective in putting your focus on track and at the same time relaxes the body as well. The result is freeing you from the stress and anxiety as well. Aside from improving your focus, meditation and yoga will help you feel balanced and calm. This form of relaxation can be done at any time of the day and in a place where there is peace so that the best results would be obtained. You can do yoga and meditation on your own. You can download videos that will guide you through the routine, or you can enroll in a yoga class where you get to be with an actual guide. “With one in four people affected by mental health disorders at some point in their lives, many people are viewing yoga and mental health retreats as effective strategies as an effective strategy that can help protect and restore the mental health of individuals throughout the world.” says mindfulness program expert Heather Mason.
The Self-Care Strategies
Self-care routines are activities that do not only help eliminate anxiety, but it is also found to be very beneficial in the emotional, spiritual, relational and even physical aspects. If you have this anxiety struggle in you, it is best that you get some class or someone who could teach you how to do this. Eventually, you will find it very beneficial to your overall well-being as well.
These techniques were found to be very useful in reducing the anxiety problem in you. The result may come in a case to case basis. But if you do this regularly and religiously, then, you will get the effects in a short period. Thus, it is advised that you make time in doing these relaxation techniques so that you will say “bye – bye” to your anxiety in the soonest possible time.