Relaxation Techniques For Anxiety Sufferers
In today’s world the most common word used by people of all age groups is stress. Everybody is stressed out today mostly due to anxiety. It is very important to know about some relaxation techniques for anxiety in order to remain healthy. These relaxation techniques are major elements of stress management and help in reducing blood pressure, muscle tension, and also help in slowing down your heart rate. The stress levels in our society are increasing drastically due to the major changes in the lifestyle of modern times. Increasing demands at the work place and the ever increasing competition among peers is also a factor that is leading to increased amounts of stress. Though the situations that are present today are unavoidable, it is very important to take certain measures to reduce the stress and lead a healthy life. For this it is required to know about the various relaxation techniques for anxiety that helps a person to relax.
What is the need for adopting relaxation techniques for anxiety?
The inability to deal with stress leads to anxiety. Let’s begin with talking about how stress affects the body. Stress occurs mostly in people with high levels of anxiety and tension especially while handling everyday situations. Even simple things like going in an elevator, being amongst large crowds can trigger anxiety in certain people. Apart from this a sudden change in lifestyle may also lead to an increase in anxiety. People who go through theses phases feel their self-worth is at an all time low and completely lose their self confidence. Stress affects the body drastically. The reaction of stress is some very extreme cases can lead to a flight or a fight situation, which is an unsightly predicament to be in. In these situations, the muscles become tense, heart rate increases and thus the respiratory system, glandular functions and blood circulation are all affected due to stress. Repeated episodes of the above situations can cause a complete breakdown of the body as the energy levels are completely depleted. The only way this can be helped is to adopt a series of relaxation techniques for anxiety.
Fool proof relaxation techniques for anxiety:
Meditation is one of the relaxation techniques for anxiety. Meditation and relaxation are said to be very similar. Though some forms of meditation requires the chanting of “mantras” this is not an absolute must. People can adopt any meditation process according to their convenience. Some people opt to remain silent and keep their mind free of thoughts while some people concentrate on doing something like counting backwards or chose any meaningful word or chant. Some also prefer to concentrate on a lighted candle so that they can increase their power of paying attention. Of all the relaxation techniques for anxiety, meditation is the most predominantly used. Some people say that they just cannot concentrate on meditation and their mind keeps wavering. However, experts say that everybody can meditate. It may be hard for some people because in some cases meditation can require high levels of concentration. So, for the people that have high concentration levels, they will obviously find it much easier to meditate whereas people with low concentration levels will find it much more difficult. The best way to combat this is to make small increments in the amount of time you meditate on a daily or weekly basis. So for example, you could meditate for two minutes a day for a week and the following week increase meditation time to three minutes and so forth until you are satisfied with the amount of time you can meditate for.
When you start meditate it is important to stay open minded and have a positive attitude; keep aside a set amount of time everyday and try to follow it without fail; and most importantly is to be comfortable i.e., wear comfortable clothes and sit in a place where you feel the most comfortable. Taking into all of these points into account will definitely help you in increasing your meditation time and thus allowing you to reduce your anxiety issues.
Another technique is progressive relaxation. Here, conscious effort is put on relaxing one major muscle at a time. For example, one can concentrate just on their legs. You then imagine that your legs are feeling heavy and warm, while breathing in and out. This way your full concentration is on just one part of the body. This way you are relaxing your muscles and since you are concentrating on a body part, you are freeing yourself from other thoughts. Breathing deeply also helps in reducing stress. However, the breathing technique needs to be very slow. You should breath in until all of your lungs are filled with air and then breathe out as slowly as possible. When a person is breathing out, they can also feel the stress reducing and possibly even becoming light headed. This is one of the easiest relaxation techniques for anxiety. Another method is to count backwards and forward. First start counting backwards, say from ten to one and then again start from one to ten. This keeps the mind busy as it concentrate on not losing the count and keeps the mind free of other thoughts.
Benefits of a series of relaxation techniques for anxiety:
A person suffering from stress can benefit immensely from the various relaxation techniques for anxiety. The most obvious benefits by reducing stress and anxiety are a good nights sleep; increase in energy levels; reduction in body pains; less tension and so on. Relaxation also gives a person various opportunities such as; it helps a person to spend quality time with oneself. It helps you to touch into your inner self and have more control over your feelings, emotions, and thoughts. The quiet time a person has for oneself allows you to achieve many things in life which would otherwise not have been possible but, it is important to have this “me time” everyday in order to have a stress free life.
Sometimes, irrespective of whatever you do, it may be impossible to relax. This means that you are trying too hard then required. This only leads to more frustration and more stress rather than reducing anxiety. In such situations it is important to learn how to relax by composing yourself and not letting your mind get the better of you. If the self help relaxation techniques for anxiety do not help then it becomes necessary for taking the help of a professional or any family member. Aromatherapy, taking a vacation, doing something creative like writing, reading something interesting and staying with the positive thinking people are also some relaxation techniques for anxiety. Every technique is beneficial provided the person does it wholeheartedly. So, adopt a technique that you are more comfortable with and lead a stress free life.