Further, many of these exercises that address a specific need can be used for many other anxiety-driven situations. Please keep in mind that each relaxation technique may not work for everyone.

You will want to determine what works best for you. After reading this article, you may feel increasingly tempted to analyze yourself.

Please resist this urge since the simple presence of a sign or symptom does not equate to an actual anxiety disorder. However, if you feel overwhelmed with anxious thoughts and feelings and struggle to cope, you may consider consulting an expert who can help. As with all of our articles, this piece is not meant to replace the invaluable guidance and expertise that a clinical psychologist can offer but is an additional tool for combating anxiety.

We hope you enjoyed this piece and gained a few more tools to add to your tool belt. Feel free to share your favorite relaxation techniques for combating anxiety head on.

We hope you enjoyed reading this article. Save my name, email, and website in this browser for the next time I comment. Amidst the turmoil of the recent pandemic, one positive psychology construct has captured more attention than any other.

As societies worldwide had to endure lockdowns [ Trauma dumping. People pleasing. Do these sound like common traits your clients have? These may not be character traits but, instead, [ Our brain controls our breathing largely without conscious awareness. We shower, watch football, listen to music, and sleep while our respiratory system functions in the [ Home Blog Store Team About CCE Reviews Contact Login.

How to Relax: Best Relaxation Techniques for Anxiety. Scientifically reviewed by Christina R. Wilson, Ph. Guided imagery Guided imagery is used to replace disturbing memories with positive mental imagery.

Deep pressure Touch can alter how stress is handled and is calming for some individuals Eckstein et al. Aromatherapy Smells have the potential to alter mood, and aromatherapy has become a complementary alternative medicine. Herbs Not only do certain smells produce a calming effect, food and drinks containing specific herbs help to ease anxiety symptoms Sikarwar, Art work Creating art is a helpful way to ease anxiety.

Vagal nerve stimulation Evidence supports that vagal nerve stimulation can decrease anxiety Noble et al. This video by Sukie Baxter shares numerous exercises to help stimulate your vagus nerve.

Vagus Nerve Exercises for Anxiety. Somatic techniques Somatic therapies are interventions for mind—body healing. Quick Relaxation Techniques Anxiety may be all too common for many of us. For test anxiety For some students, an exam may result in emotional refractions that can trigger disinhibition, damaging their performance Trigueros et al.

Listening to music Music and emotion are strongly connected concepts Pyrovolakis et al. Going for a walk Try walking or a quick exercise to get your blood pumping. For sleep anxiety Going to sleep can cause elevated stress in some individuals, including worries of falling or staying asleep or somniphobia, a sleep phobia.

Progressive muscle relaxation Progressive muscle relaxation involves guided instructions for slow-paced breathing and relaxation Feldman et al.

For anxiety disorders Anxiety disorders are a significant disease burden and the most common psychiatric disorder Kenwood et al. Try the following relaxation technique to help ease the symptoms of this disorder.

Applied relaxation If you start feeling anxious and develop physical symptoms like increased heart palpitations, your cognitive system is activated.

Some examples of these techniques include: Yoga Mindfulness meditation Body scan Breathing exercises In each of these exercises, you will learn how to turn your attention inward, calm your mind by reducing the effect of distracting thoughts, and consequently direct your thoughts constructively.

Yoga Yoga focuses on breathing techniques and postures, a practical and spiritual unification of the mind and body Laban-Sharman et al. Body scan A body scan is an awareness of the physical sensations of body parts.

Breathing exercises Breathing should be second nature, right? Breathing Exercises for Anxiety PDFs Perhaps you would like to learn more breathing exercises. Breath Awareness Breath Awareness is an excellent worksheet to consult as a basic beginning to breathing exercises.

Soothing Breath Soothing Breath allows you to explore your breath using your hands. Anchor Breathing Anchor Breathing is a seven-step boat visualization that will help you calm your mind. Alternate Nostril Breathing Alternate Nostril Breathing requires you to slow your breathing, which is a calming technique in and of itself.

Square Breathing Square Breathing is an exercise that involves breathing in for four seconds, holding that breath for four seconds, exhaling for four seconds, and then holding once more for four seconds.

Triangle Breathing Triangle Breathing may also be an excellent practice for children! Three Steps to Deep Breathing Three Steps to Deep Breathing is a PDF that introduces you to deep breathing by teaching each of the three exercises that comprise it: abdominal, thoracic, and clavicular breathing.

Yogic Breathing Yogic Breathing begins by asking you to practice the three steps to deep breathing and then moving that breath into your naval, ribcage, collarbone, and abdomen. This type of breathing is often encouraged in the practice of yoga.

Deep Breathing for Kids Deep Breathing For Kids is an excellent resource for teaching children deep, calm breathing techniques. Dragon Fire Breathing Dragon Fire Breathing is another valuable resource for teaching children calming strategies. Download PDF. Your expertise Therapy Coaching Education Counseling Business Healthcare Other.

This field is for validation purposes and should be left unchanged. Here is a list of symptoms one may experience. It is by no means comprehensive. Headache, muscle pain, tension, or cramps Chest pain Sleep problems — fatigue or sleeplessness Upset stomach Change in sex drive Increased heart rate Dry mouth Uneasiness, nervousness, nausea Feeling of panic, fear, or dread Cold or sweaty hands or feet Shortness of breath, trembling Avoiding stress or anxiety triggers Recommended reading: The Fight-or-Flight Response: Everything You Need to Know Types of Relaxation Techniques in Psychology As you have learned, there are countless relaxation techniques.

The Mayo Clinic recognizes three main types of relaxation exercises: Autogenic relaxation Progressive muscle relaxation Visualization These exercises may address physiological or psychological symptoms of anxiety. Both are excellent methods to train your mind to handle challenging situations more calmly.

A Take-Home Message In this article, each exercise is meant to be a quick fix used during high stress. American Psychiatric Association. Diagnostic and statistical manual of mental disorders 5th ed. Author Behan, C. The benefits of meditation and mindfulness practices during times of crisis such as COVID Irish Journal of Psychological Medicine , 37 4 , — Chen, H.

Physiological effects of deep touch pressure on anxiety alleviation: The weighted blanket approach. Journal of Medical and Biological Engineering , 33 5 , Eckstein, M. Calming effects of touch in human, animal, and robotic interaction—scientific state-of-the-art and technical advances.

Frontiers in Psychiatry, Feldman, G. Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts.

Behaviour Research and Therapy , 48 10 , — Hayes-Skelton, S. A contemporary view of applied relaxation for generalized anxiety disorder. Cognitive Behaviour Therapy , 42 4 , — Hunt-Anderson, I.

Methods in Psychology , 8 , Kenwood, M. The prefrontal cortex, pathological anxiety, and anxiety disorders. Neuropsychopharmacology , 47 1 , — Klevebrant, L. Effects of caffeine on anxiety and panic attacks in patients with panic disorder: a systematic review and meta-analysis.

General Hospital Psychiatry , 74 , 22— Koelsch, S. A neuroscientific perspective on music therapy. Annals of the New York Academy of Sciences, 1 , — Kushner, K.

There are several exercises you can try. See which ones work best for you. One of the simplest ways to relax is by practicing deep breathing. You can do deep breathing almost anywhere.

There are also many other types of breathing techniques you can learn. In many cases, you do not need much instruction to do them on your own.

Meditation involves focusing your attention to help you feel more relaxed. Practicing meditation may help you react in a calmer way to your emotions and thoughts, including those that cause stress. Meditation has been practiced for thousands of years, and there are several different styles.

Biofeedback teaches you how to control some of your body's functions, such as your heart rate or certain muscles. In a typical session, a biofeedback therapist attaches sensors to different areas of your body.

These sensors measure your skin temperature, brain waves, breathing, and muscle activity. You can see these readings on a monitor. Then you practice changing your thoughts, behaviors, or emotions to help control your body's responses.

Over time, you can learn to change them without using the monitor. This is another simple technique that you can do almost anywhere.

Starting with your toes and feet, focus on tightening your muscles for a few moments and then releasing them. Continue with this process, working your way up your body, focusing on one group of muscles at a time. Yoga is an ancient practice rooted in Indian philosophy. The practice of yoga combines postures or movements with focused breathing and meditation.

The postures are meant to increase strength and flexibility. Postures range from simple poses lying on the floor to more complex poses that may require years of practice.

You can modify most yoga postures based on your own ability. There are many different styles of yoga that range from slow to vigorous. If you are thinking about starting yoga, look for a teacher who can help you practice safely. Make sure to tell your teacher about any recent or past injuries. Tai chi was first practiced in ancient China for self-defense.

Today, it is used mainly to improve health. It is a low-impact, gentle type of exercise that is safe for people of all ages. If you are interested in tai chi for stress relief, you may want to start with a class.

For many people, it is the easiest way to learn the proper movements. You can also find books and videos about tai chi. Try gentle chops with the edge of your hands or tapping with fingers or cupped palms.

Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes. You can apply these strokes to any part of the body that falls easily within your reach. For a short session like this, try focusing on your neck and head:.

Mindfulness has become extremely popular in recent years, garnering headlines and endorsements from celebrities, business leaders, and psychologists alike.

So, what is mindfulness? Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions.

Some of these practices bring you into the present by focusing your attention on a single repetitive action, such as your breathing or a few repeated words. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations.

Mindfulness can also be applied to activities such as walking, exercising, or eating. Using mindfulness to stay focused on the present might seem straightforward, but it takes practice to reap all the benefits. But don't get disheartened.

Using an app or audio download can also help focus your attention, especially when you're starting out. Listen to HelpGuide's mindful breathing meditation.

The idea of exercising may not sound particularly soothing, but rhythmic exercise that gets you into a flow of repetitive movement can produce the relaxation response. Examples include:. While simply engaging in rhythmic exercise will help you relieve stress , adding a mindfulness component can benefit you even more.

As with meditation, mindful exercise requires being fully engaged in the present moment, paying attention to how your body feels right now, rather than your daily worries or concerns. Instead of zoning out or staring at a TV as you exercise, focus on the sensations in your limbs and how your breathing complements your movement.

And when your mind wanders to other thoughts, gently return your focus to your breathing and movement. Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina.

Since injuries can happen when yoga is practiced incorrectly, it's best to learn by attending group classes, hiring a private teacher, or at least following video instructions. Once you've learned the basics, you can practice alone or with others, tailoring your practice as you see fit.

Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone aiming primarily for stress reduction.

Hatha yoga is also a reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle , for stress relief , or for beginners when selecting a yoga class. Power yoga , with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.

If you're unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher. Tai chi is a self-paced series of slow, flowing body movements. By focusing your mind on the movements and your breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.

Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries. Try setting aside at least 10 to 20 minutes a day for your relaxation practice.

Set aside time in your daily schedule. If possible, schedule a set time once or twice a day for your practice. If your schedule is already packed, try meditating while commuting on the bus or train, taking a yoga or tai chi break at lunchtime, or practicing mindful walking while exercising your dog.

Make use of smartphone apps and other aids. Many people find that smartphone apps or audio downloads can be useful in guiding them through different relaxation practices, establishing a regular routine, and keeping track of progress.

Expect ups and downs. Sometimes it can take time and practice to start reaping the full rewards of relaxation techniques such as meditation. The more you stick with it, the sooner the results will come.

Just get started again and slowly build up to your old momentum. Using close relationships to manage stress and improve well-being. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist.

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