It is always well worth emphasizing that anxiety is some thing regular, something that every human being feels while faced with situations that provoke worry, expectations or insecurities. In a activity interview or before an critical presentation, as an instance, it’s far very commonplace to feel nerve-racking.
At these times, tension works as a sort of practise so that the character is prepared to stand the undertaking that lies beforehand.
The problem occurs when anxiety is no longer something that is naturally part of an individual’s daily life and, therefore, is already at a stage where it causes harm to quality of life and well-being.
There are several types of anxiety disorders, one of the most common being generalized anxiety disorder (GAD), which is characterized by excessive worry or anxious anticipation that is persistent and difficult to control. The diagnosis takes into account symptoms that persist for at least six months, some of the most common being:
- Irritability;
- Restlessness;
- Fatigue;
- Sweating;
- Sleep disturbance;
- Concentration problems;
- Muscle tension;
- Nausea;
- Tightness in the chest;
- Headaches;
- Tachycardia.
When anxiety reaches this stage, it can be characterized as something disproportionate to the events, causing extreme struggling and interfering in private, social and expert life as a whole.
In addition to GAD, there are different forms of tension disorders, consisting of panic syndrome, obsessive compulsive sickness (OCD), social phobia and unique phobias.
8 Relaxation Techniques for Anxiety
Anyone who lives with GAD or some other tension disease knows how hard it is to address traumatic thoughts.
However, even those who do not have a diagnosis can benefit from relaxation techniques for anxiety. In fact, they are interesting strategies for preventing the development or worsening of crises.
Next, check out some tips and guidelines:
1. Meditation
An ancient practice widely adopted as one of the relaxation techniques for anxiety, which has become widespread in recent years and has gained many followers.
The act of meditating helps to improve concentration, reduce symptoms of anxiety and depression and increase emotional well-being, restoring peace and inner balance.
There are various styles of meditation, including:
- Mindfulness: which aims to focus on the present moment to let go of thoughts and worries;
- Guided: supported by the narration of a professional, who will guide the practitioner to form mental images to relax;
- Mantra: characterized by the repetition of a word, phrase or thought in order to avoid distractions and calm the mind.
The practice may be quite difficult at the beginning. Start with just five mins an afternoon and increase the time as wanted.
2. Diaphragmatic respiratory
The body will require more oxygen when a person is under stress and the respiratory price will even increase. For a person in an tense kingdom, because the oxygen that enters the body might not be good enough, it’s far vital to go through a rest method that’s diaphragmatic respiratory.
It is suggested to start with breathing in and out slowly using your diaphragm five to ten instances as a warm-up. Try to breathe via your nostril and out thru your mouth at the same time as emptying out your lungs first earlier than inhaling.
3. Progressive muscle rest
This relaxation method for tension includes, because the call indicates, progressively relaxing the muscle tissues.
This is completed thru anxiety sports which are low-intensity and short, and longer rest sporting activities. The process takes place in three levels:
- Relax and contract all muscles, from head to toe;
- To feel relaxed, mentally focus your attention on each portion of the body that has been worked on.
- Think of something relaxing and visualize colors and lights that bring peace.
4. Yoga
Yoga provides many benefits for both the mind and body, including reducing stress and anxiety and increasing focus on the present moment. It also helps with self-awareness of the body.
The practice also includes breathing exercises and meditation, so it is a very complete technique for those who need a moment of relaxation in their daily lives.
5. Stretching
Not many people know, but stretching is also quite an effective method of calming one’s nerves.
It’s easy, in fact very easy, but it seems that even better effects are obtained when combined with deep breathing exercises.
6. Soothing self-massage
You don’t need fancy objects for self-massage; you can use a tennis ball or a massager, for example. Apply such rotary movements to your hands and feet, as they are the body’s peripheries which often bear stress.
If you wish, essential oils can also be applied which help in relaxing the mind even further during this process.
7. Realize that the crisis will pass
It may seem silly, but at the height of an anxiety attack, people sometimes forget that it is temporary and start to feed the feeling, which only makes it grow more and more.
Realizing that it is something temporary and, if possible, trying to change your focus to positive thoughts can help you to distract yourself and relax your mind. Just by being aware that it is not a real threat, you can prevent it from becoming a “snowball”.
8. Technique 5, 4, 3, 2, 1
During an anxiety assault, some other technique that may be positioned into practice is the “5, four, 3, 2, 1” technique, which incorporates taking the point of interest off the tension and putting attention on different matters and their info that allows you to stimulate the senses. The step-with the aid of-step manner is as follows:
- Focus on 5 different objects that you can see around you;
- Focus on 4 different sounds;
- Touch 3 objects to stimulate touch;
- Smell 2 smells;
- Feel 1 flavor.