Anxiety Management – Relaxing Your Mind and Body
There are many treatment options available to help manage anxiety and panic disorders. However, one of the best ways to overcome anxiety is by undertaking various relaxation techniques. Daily use of relaxation techniques can help you to reduce your stress levels and anxiety. Use of relaxation techniques for anxiety can help people prevent panic attacks and reduce other symptoms related to anxiety as well. One can use these techniques during feelings of stress and anxiety or as a daily regimen to prevent them from occurring frequently and keep the body calm and stress-free during the day. Initially, you can try out multiple relaxation techniques to figure out what suits you the best.
Deep breathing is one relaxation technique commonly used to control anxiety attacks. Unlike other popular relaxation techniques, you don’t require much time or skills to learn deep breathing exercises. It is an extremely simple and effective relaxation technique that can be used anywhere. Exercises of deep breathing are most effective when carried out while being seated. Your posture should be straight during the exercise. You should take deep breaths, by inhaling deeply through the nose and exhale through the mouth. The body should be relaxed. By counting while inhaling, you can add more depth to each breath. As you exhale, breathe out completely. Do not rush yourself. Make sure all air is released through the diaphragm. Deep breathing exercises can also be combined with other relaxation techniques such as meditation, yoga and aromatherapy.
Meditation is a great way to relax your body, however, many people do not know the correct way to meditate. Different meditation techniques are used to treat different problems. There are many exercises and techniques that relax your nervous system and help to reduce stress and anxiety. Just like any other treatment, you can try multiple exercises as they work differently on different levels. This will enable you to find the right one that suits your style of meditation and gives you the best results.
Guided meditation is a state of relaxed concentration invoked and directed by another party. Simply listen to the guide who will instruct you to relax specific muscles in the body until they are comfortable. Once relaxed, the guide will then lead you through mental images and visualizations, often of healing light or specific visualisations Guided meditation can be as short as a few minutes or as long as several hours. Either way, the goal is to achieve mental, emotional and physical healing and stress relief.
Hypnotherapy and self-hypnosis
Hypnotherapy is often compared to meditation since both induce a similar state: thinking and mental processing decrease, while relaxation and focus increase. Research shows that hypnosis promotes similar effects in the nervous system, but hypnosis takes you one step further by using this highly suggestible state to reprogram your mind using techniques like guided imagery, positive suggestions, and NLP. Self-hypnosis involves inducing a hypnotic state on your own without the aid of a hypnotherapist and with regular practice is one of the most effective ways to create positive change and a relaxed state of mind.
Yoga helps to strengthen your mind and reduces symptoms of stress and anxiety. Studies and research have shown that yoga is beneficial in reducing stress for many people suffering from depression. One can learn yoga easily at the gym or through a private yoga instructor. If you have some practice in yoga, then you can also learn it through videos available online. There are different styles of yoga such as power yoga, restorative yoga, etc. Try to select a yoga style which facilitates deep breathing to a great extent. Also, it should allow you to maintain slow and steady movements throughout your routine.
Some people prefer a visit to a day spa or massage therapist to unwind and relax. A massage is a wonderful way to experience and create relaxation for both the mind and body. However, instead of going out, you can give yourself a mini neck and head massage at home. This method is quicker and more cost-effective than going to a spa or massage therapists. A head and neck massage also help people suffering from insomnia or people who generally can’t sleep at night due to stress and anxiety.
The key behind self-massage is to relax muscles and release tension within them. Begin in the neck area and follow down to the shoulders, massage by creating kneading movements, with the help of your fists first, then gently using your fingertips. Work all the way up to the area where you begin to feel your skull. Finally, finish off the routine by massaging your face very gently with the help of your fingertips creating circular movements. Massage in strokes from your nose towards your ears.
Visualisation is a great relaxation technique that helps to reduce stress and anxiety and can be practised at any time, any place in any way. You can practice visualisation once or multiple times during any part of the day. First, you need to sit and relax your mind by closing your eyes. You can think of any place or scenery that feels safe and relaxing for you. You can imagine your favourite beach or holiday place, mountains, waterfall, sunset or any place that relaxes your mind. Use all your senses as you start to see, sense and feel yourself in this special place. If any thoughts or feelings come, just allow them to gently pass. You can use breathing techniques during this process also.
Stress and anxiety can be easily alleviated with the practice and use of techniques that are easy to learn and incorporate into your everyday life. By practising these techniques regularly, you will create the relaxation response within your body which enables you to take more control over your reactions. It is important to consult with your doctor or trainer before starting any new technique or exercises.