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Relaxation Techniques For Anxiety

Dec5

For people living the hectic and fast-paced life, relaxation may mean sitting in front of the television at the end of the day or going on a family outing during the weekends. Although these things keep people’s sanity in check, they may not be enough to combat the damaging effects that anxiety and stress do to the body and the mind. In this article I will discuss some relaxation techniques for anxiety.

To manage anxiety and stress effectively, the body’s relaxation response should be triggered. You can do this by practicing proven and effective relaxation techniques for anxiety and stress such as deep breathing, meditation, performing muscle relaxation exercises, visualization, focusing, and more. Taking the time to include one or few of these activities in your daily routine can help manage anxiety and stress levels. Also, it helps boost one’s energy and mood.

Deep breathing

Deep breathing is the simplest way to lower the effects of anxiety and stress to the body. The most important thing to remember in deep breathing is to breathe deeply using the diaphragm. Breathing from the diaphragm enables more oxygen to come inside the lungs. When there is ample supply of oxygen in the body, you become less tensed and less anxious.

When doing deep breathing, be sure you are either seated or laid comfortably with your spinal column straight. For those who are doing this activity for the first time, it is recommended that you put one hand on your chest and the other one is placed on your stomach. This helps you monitor if you are doing the exercise correctly. Start by breathing through the nose. You should feel the stomach rising and the chest moving very little. Exhale through the mouth. Push out as much as air as your abdominal muscles will allow. You should feel your abdomen tucking in while the chest should not move much. Repeat the steps until you feel calmer and more relaxed.

If during the exercise you find that you are hyperventilating, stop it. Resume your normal breathing and wait for at least 5 to 10 minutes before you resume. Hyperventilation is normal if this is your first time since you are introducing a new way of breathing to your body.

Meditation

This is one of the most effective relaxation techniques for anxiety especially if you are feeling disorganized, unbalanced, and you have this sense of “things falling apart.” Take note, however, that certain people find meditation effective while others not. It is a matter of preference.

Meditation is much more effective if you know the basics of deep breathing. Meditation is like deep breathing with mental focusing. Position yourself comfortably, either sitting or lying, and close your eyes. Focus on your breathing and block out all other thoughts, sensations and feelings. If your mind starts to wander, bring your attention back to your breathing. Meditate until you feel all the tension leave your body.

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Treatments For Panic Attacks

Oct21

Panic attacks affect a large number of the world population. Though the condition can be quite frightening, most people with panic disorder experience mild panic attack symptoms. Usually, a panic attack can happen for several times, but it is not a serious problem. However, the symptoms are known to be more terrible compared to simple panic attacks. A person may experience constant anxiety and fear for long periods of time.

 

From the plane (2)

Panic Attacks Need Not Be Debillitating

The two most used counseling techniques are Cognitive Behavior Therapy (CBT) and Interoceptive Exposure Therapy. CBT is the most widely used techniques where you learn how to treat panic disorder by reviewing and isolating the specific events and feelings from your youth that are associated with the panic attack. These events and feelings from your childhood that trigger your attacks are normally caused because you never learned how to successfully deal with that type of situation or feeling. By isolating and identifying these situations, you can relearn how to manage and deal with them.

The other counseling approach is called Interoceptive Exposure Therapy. With this technique, you actually induce the situations, events, or feelings that cause the panic attacks. You are then able to confront those feelings and situations directly. The key to success of this approach is when you purposely induce the attack and directly address it, you are able to break the cycle of panic disorder and replace it with positive experiences. Each time you successfully do this, you begin to diminish and eliminate the attacks.

The important thing to realise is that you are not on your own. Many people suffer from panic attacks and if you take the correct steps you will be able to cope with them. Panic attacks don’t need to be as debilitating

as they are.