Relaxation Techniques for Anxiety

relaxation techniques for anxiety

Anxiety is a mental health problem which affects many people. There were more than 8 million reported cases of anxiety in 2013, in the UK alone. In some cases, anxiety is brought about by outside factors, such as the stress of relationships, the worry of financial problems or in some cases, the anxiety of meeting new people. Anxiety is a serious problem which not only affects mental health, it can also cause problems with physical health. When someone starts to feel panicked, it sends messages to the body that there is some kind of danger, which can cause the body to become tense and rigid.

​​​

If you tend to suffer from anxiety, whether it comes out of nowhere or there are underlying reasons for it, there are steps you can take to deal with it. The most common way to relieve anxiety is to use relaxation techniques as a coping mechanism. These are some relaxation techniques which have proven to be highly beneficial for relieving the symptoms of anxiety.

Deep Breathing

relaxation techniques for anxiety

When anxiety kicks in, the breath starts to become rapid and this is when panic starts both in the mind and the body. This feeling can be relieved through deep breathing techniques, which can help to regulate the breathing. Deep breathing is when you take a long inhalation and hold the breath for a few seconds and then release it again. The action of deep breathing can stop the mind from racing, which in turn, can relieve anxiety.

Visualisation

Anxieties are brought about when the mind becomes overwhelmed with negative thoughts, whether these are realistic or not. In order to relieve this kind of negative state of mind, it is important to fill it with good thoughts instead and this can be achieve through visualisation. When you use visualisation, you can instantly put yourself into a place which makes you feel relaxed. For example, you may want to imagine yourself lying by the beach, with the sun shining down on you. The act of visualisation can improve your overall well-being and reduce anxiety attacks.

yoga for anxiety

Yoga

As yoga focuses on using different poses and deep breathing techniques, this exercise can help to improve anxiety. The good thing about yoga is that anyone can do it and it can be performed at home or in a class. There are poses designed purely for beginners and for the more advanced. Yoga can help to calm down the mind, as well as the body so doing this on a weekly basis will help to improve your overall state of mind.

Affirmations

It is well known through extensive research that affirmations can help to improve your mental health being. Affirmations are when you repeat positive positive phrases, whether internally or externally, to the point where you will start to believe them. In the case of anxiety, typical phrases might be ‘I’m in control of my mind’, ‘I feel content and relaxed.’ Repeating this technique over time can help to relax the mind and body, which can improve the feeling of anxiety.

​​​

Laughter

relaxation techniques for anxiety laughter

Quite simply, the more we laugh, the happier we feel and this can be a technique which can help to improve anxiety. Laughter releases endorphins, which help improve mental health, so if there is not enough laughter in your life, it is time to take steps to introduce it. Surrounding yourself with people who make you laugh or watching funny movies, will, over time, make you feel happier overall and will release the feelings of stress and anxiety.

Exercise

It is important to keep your body moving and it is recommended that you get at least 30 minutes of daily exercise. This not only keeps you in shape and helps your physical well-being, it is also a good way to relieve stress you may be feeling. You don’t need to go and do a 10 mile run to get your daily dose of exercise, even if it’s just some simple exercises at home, you will start to feel more positive and it will help to improve stress and anxiety. When you don’t exercise, you become lethargic and this can really send you into a spiral of depression. Those who exercise on a daily basis are much less likely to suffer from mental health problems such as anxiety.

Music

music for anxiety

Another technique to use to help relieve the symptoms of anxiety is to listen to music which makes you feel calm and rejuvenated. We all have our favourite songs which make us feel better, so if you start to feel anxiety creeping up, switch on some of your favourite music and eitherhave a dance around the room or just take the time to relax and enjoy it.

Healthy Eating

Believe it or not, a bad diet can also be linked to anxiety. When you fill up on the wrong foods, such as a lot of sugar and carbohydrates, you can become overwhelmed with feelings of guilt, lethargy and these can accumulate to cause anxiety attacks. The saying ‘you are what you eat’ is very true. If you don’t give your body the right nutrition, it also affects the mind and your overall physical and mental well-being. A positive change in your diet, can do wonders for your state of mind and can even relieve the symptoms of anxiety.

Hypnosis

hypnosis anxiety

This is a relaxation technique which focuses on your subconscious, to promote a positive mind and overall sense of well-being. The art of hypnosis is when suggestions are made which help to influence your state of mind and it is a technique often used to relieve the symptoms of anxiety. You can either use hypnosis at home or you can visit a trained professional who will perform this technique on you. Many people use hypnosis at bedtime as, even when you sleep, it can reach your subconscious to improve your overall state of mind. As with all the techniques mentioned, you need to perform these regularly for it to have any impact on your feelings of anxiety. Undertaking these once or twice will not have any positive effects. It is a good idea to combine a few of these regularly to improve your state of mind.

Conclusion

These relaxation techniques can be helpful in reducing anxiety symptoms and are worth exploring in order to help you reduce the anxiety you are experiencing. Having a toolbox of coping/management mechanisms for your anxiety can be helpful in reduction of symptoms. When in moments of anxiety, you can try some of these techniques to bring you to a better more restful state of mind.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.