Restlessness, agitation, stress, excitement and a lot of insecurity, this is anxiety, that mental state capable of blocking us even in the most banal moments. We all suffer from anxiety at one point or another, as it is still a natural coping mechanism. When we are able to control it, it can be of great help, since it will allow us to maintain our concentration and alertness to face any challenge that lies ahead. But what happens when our anxiety overflows? The feeling of helplessness paralyzes the subject who suffers it and interferes with a person’s normal day-to-day activities. In this article, we want to teach you to control your anxiety in these types of situations, therefore, we have compiled the best relaxation exercises for anxiety. Recovering calm, tranquility and tranquility, you will be able to feel safe and face your daily life in a normal way.
- Causes and symptoms of anxiety.
- Benefits of relaxation.
- Breathing exercises for anxiety.
- Mind blank.
- Other relaxation techniques.
Causes and symptoms of anxiety.
Anxiety is not always negative, as it is part of our natural adaptation mechanism. Thanks to anxiety, we are able to become alert, concentrate more and overcome any challenge. But not everyone controls their anxiety adequately. For many people, the feeling of nervousness or anguish causes them uneasiness, paralyzes them and contributes to their loss of self-confidence. This type of anxiety is intense and very long-lasting, so it interferes in the routine of the people who suffer it. The causes that can cause anxiety considered as a disorder are varied:
- Genetics: As anxiety is part of a natural mechanism, it can be inherited through genes. There are naturally anxious people, as well as insecure people who are afraid of any situation of tension or stress that they are not able to control.
- Circumstantial: Any traumatic event can cause anxiety. We are talking about accidents, attacks, fires. The feeling of anxiety in these cases can disappear once the problem is overcome. This type of circumstantial anxiety is called post-traumatic stress disorder and can last for months or even years.
- Excessive consumption of some substances: Excessive consumption of narcotic substances, alcohol or drugs (ecstasy, amphetamines, LSD) can cause the appearance of anxiety. At a lower level, coffee or theine can also produce it.
- Life experiences: There are moments that are not as traumatic as a minor accident, but that leave a mark inside you. Vital changes – whether positive or negative -, losses, changes in the workplace (both layoffs and promotions), can block you and make anxiety appear intensely. In those cases, the best thing you can do to combat it is to practice relaxation exercises for anxiety.
As for the symptoms of anxiety, you should know that it manifests itself both emotionally and physically. Both expressions are important and a doctor should be consulted in case they overflow and cannot be controlled.
- Emotional symptoms: Irritability, paralysis, insomnia, difficulty concentrating, worry.
- Physical symptoms: Overexcitement, sweating, high heart rate, muscle tension, dizziness, diarrhea, indigestion, tremor.
Exercising regularly, motivating yourself and trusting yourself, or avoiding the use of drugs or other substances that can fuel anxiety, are some of the methods that will help you prevent intense anxiety attacks. In this article, we will also teach you one of the most useful: relaxation techniques.
Benefits of relaxation.
Relaxing, taking air and breathing deeply through relaxation exercises will help us regain calm, balance and emotional stability. The benefits of doing relaxation exercises in episodes of anxiety are the following:
- You will be able to control your breathing and, consequently, you will eliminate the hyperventilation that is causing the anxiety attack.
- The oxygen provided by deep, calm breathing will help oxygenate your blood and improve your body, while balancing your blood pressure.
- You will reduce anxiety levels, increasing, at the same time, your ability to cope with stressful situations.
- With relaxation, you will be able to regain your confidence in yourself, which will also increase your confidence.
- Relaxation will help you to fall asleep naturally and provide you with a deep, restorative and quality rest.
- These exercises also improve digestion.
- These types of exercises will help you overcome adverse situations, as they will make you stronger against diseases.
- Thanks to relaxation exercises, you will be able to improve your physical and mental state, recovering and increasing your ability to concentrate and your self-esteem.
Breathing exercises for anxiety.
With relaxation techniques, you will be able to suppress both the muscular and mental tension that blocks you. Anxiety, as we have already mentioned, is generally produced by prolonged stress situations, so it is essential to regain calm and inner peace to be able to continue with your day to day.
The goal of relaxation exercises is basically to restore emotional and physical stability to overcome the period of intense anxiety. These exercises are suitable for everyone, except if you are a person who has certain medical restrictions, in that case you should consult with the doctor who takes your treatment. Relaxation techniques are perfect for anyone who suffers from tension, stress or anxiety and lives with symptoms such as insomnia or sleep disorder, muscle tension and pain, rapid heartbeat or nervousness.
All relaxation exercises to combat anxiety work through breathing, so the most important thing to deal with anxiety attacks is to control it. Shallow, shallow breathing, sighing, repeated yawning, or hyperventilation are common symptoms in times of anxiety. It is time to apply a simple exercise to control your breathing:
- Sit comfortably and relaxed, with your back straight.
- Breathe in through your nose instead of your mouth. Take in a good amount of air.
- Breathe out deeply, breathing gently.
- Notice how your abdomen widens when you take in air and how it becomes smaller when you exalt.
- Do the exercise a couple of times in a row, taking a deep breath through your nose and gently letting the air go through your mouth.
With this relaxation exercise for anxiety, you will also be able to control your breathing and restore stability and balance to your body and mind. To carry it out, you will need to be in a quiet place without noise. Follow the next steps:
- Get into a comfortable position. Whether lying down or sitting, you should relax your muscles as much as possible.
- Put one hand on your chest and the other on your stomach.
- Then breathe in slowly through your nose, until you feel the hand that you have placed on your stomach swell. The hand on the chest should not move. Repeat until it comes out, it’s a matter of training.
- When you have done this, hold the air in your stomach for a few seconds.
- Release the air little by little through your mouth. Remember that the hand on the chest should not move while you feel the hand on the stomach move back to the starting position. And repeat the movement until you get calm.
When you manage to control your breathing, it will be time to work your mind to combat anxiety. Although it seems very difficult to achieve, blanking your mind is possible. Try to stop your thoughts while doing the breathing exercises, as altogether it is the best technique to end anxiety:
- While doing the breathing exercise, focus only on taking in the air and expelling it.
- Put distance between yourself and the thoughts that haunt you. We suggest you count the exhalations slowly; at the rate you do them. Occupy your mind with just those numbers.
- Try to get to number 5, both in the head and in the breath.
- If in the meantime a thought has deconcentrated you and has settled in your head, you should set the counter to 0 and start the exercise again.
- Repeat until you can do the 5 exhalations without thinking about anything else, then you can increase the number of breaths to leave your mind blank for longer. This is an exercise that requires consistency to master your thoughts.
Generally, meditation is confused with relaxation, although both practices go very closely together. To overcome anxiety, we suggest combining them:
- Retreat to a comfortable place, away from interruptions and illuminate the space with a very dim light. A pleasant space for you.
- Play music at a low volume that encourages relaxation.
- Close your eyes and go back to breathing exercises, concentrating only on them. Feeling every breath and every breath. 1, 2, 3.
- Make your mind travel. Take it to a beautiful blue sky and feel your body vibrate with the energy you receive from the sun. Focus the feeling that these types of days produce in you and soak up it, enjoying this visualization.
- Then move to the sea or a stream. Listen to the sound of the waves or the water when navigating the river. Let your brain flood with the feelings these images produce. Let yourself be carried away by the visualizations and don’t think about anything else.
- Little by little you will notice that your muscles relax and that the feeling of relaxation invades you. When you’ve done it, visualize yourself enjoying these moments. Alone, with no one around.
- Wrap yourself in the feeling of relaxation, calm and peace for a few minutes and little by little stretch your muscles, still without opening your eyes. Little by little you should return to your stay, listen to the relaxing music that surrounds you and you will open your eyes again to feel like new. Has your anxiety disappeared?
Other relaxation techniques.
If relaxation exercises for anxiety haven’t worked, you might want to see a psychologist who specializes in stress and anxiety. He will give you the correct guidelines to regain calm, security in yourself or self-esteem and you will learn to manage stress with it. However, we want to propose other relaxation techniques that can help you overcome your crises.
- Breathe deeply every hour. Stopping and regaining strength is not wasting time, it is investing in your own time and taking advantage of it.
- Do neck stretches (sideways, up and down) and do rotation exercises.
- Close your eyes for 5 seconds. Repeat the exercise about 5 times. The sense? Relax the face.
- Massage your eyes and temple lightly. You’ll feel better.
- If you are at home, faced with anxiety, wash your feet with hot water and salt. It is a good method of body relaxation.
- Eat well, hydrate more, and exercise moderately.
- Try to decrease the intensity of light or sound, so as not to overstimulate your senses. It is a moment of relaxation.
- Take the time to be with yourself, enjoy every moment and do activities that satisfy you.
- Sleep 8 hours and rest deeply. It will revitalize you.
- Identify which parts of your body you tense the most during your anxiety attacks and work with them, stretching the muscles and loosening the areas.
- Love yourself more and think more about yourself, about what makes you happy. Everything else has a solution.
- Think or write 10 thanks a day. It is an exercise that will help you connect with the most positive part of yourself. You will relax.
- Try to keep your mind distracted, away from the problems that are blocking you. When you have enough courage, it will be time to face them.
Remember that anxiety is a natural state that we all, at one time or another, must go through. Of course, you must work on yourself, your nerves and your self-esteem to prevent them from becoming continuous crises that do not let you advance or enjoy life. Think that there are professionals willing to help you if you can’t do it yourself, but relaxation exercises will help you reduce the symptoms of your anxiety. Test it!
This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.