If you
regularly feel anxious or stressed it can manifest itself in many different
ways, including muscle tension, headaches, chest pain and more. This is why
relaxation techniques for anxiety are such an important way to relieve the
tension and help your mind to feel more calm. Here are five top relaxation
ideas.
1)
Diaphragmatic Breathing:
When we feel anxious we may start to hyperventilate, taking very shallow
breaths. This is why one of the best relaxation techniques for anxiety is to
breathe using the full capacity of your lungs. To do this, imagine that you're
breathing into your stomach instead of your chest. Your stomach should rise and
fall each time you breathe in and out.
2)
Visualization:
Visualization
is a good way of taking your mind away from whatever it is that's making you
feel anxious, and training it to feel more relaxed even during situations where
you wouldn't normally feel relaxed. Visualize, in detail, sights, sounds,
smells and feelings that you would feel if you were in a location that made you
feel relaxed and comfortable, like when you're on vacation.
3)
Hypnosis:
There are
a number of hypnosis relaxation guides available in MP3 form. These will help to
guide your mind away from thoughts that leave you feeling stressed or anxious,
and can help take you through certain methods to help your body relax, such as
progressive muscle relaxation. You can find many of these for free or low cost
on the internet or as an app for your smartphone. Make sure you choose one
related to your specific issue. For example, there are hypnosis MP3s available
for social phobia if your anxiety comes up during social situations, or you
could choose hypnosis designed to help you sleep better if your anxiety is
increased due to a lack of sleep.
4) Timed
Breathing:
If
you're stressed and try to breathe deeply you may find it difficult and
actually start to hyperventilate. Instead of trying to breathe deeply, for
quick relaxation before or during anxious moments you can try timing your
breathing. For example, try breathing in for a count of five, and out for a
count of 7. Extending your out-breath is shown to help relax your body's
nervous system, and the counting gives you something else to focus your mind
on.
5)
Improve Your Sleep:
Although
it's not a relaxation technique in the same sense as those above, getting
enough sleep is important for keeping you feeling physically and mentally
relaxed. When you don't get enough sleep you may start to feel anxious, and
vice versa. Some tips include writing down any worries on a piece of paper
before you go to sleep to help get them out of your mind. You should also avoid
caffeine, and take exercise early on in the day.
Establishing
a routine helps to make sleep a lot easier. Make sure you go to bed at roughly
the same time each day, don't perform activities such as watching TV or using
your laptop in bed, and try to wake up at the same time each day. These tips,
in conjunction with practicing the relaxation techniques for anxiety mentioned
above, will help to ensure you're feeling calm and relaxed throughout the day.
4thehealth.blogspot.com
No comments:
Post a Comment