There are various ways and methods to fight anxiety and negative stress from our system. Some people spend money just to go to therapists and medical professionals. Others would opt for treatments and medication. These may be applicable approaches when anxiety becomes intense or extreme, such that symptoms of anxiety disorder are present.
On typical conditions of anxiety, one can just settle for practical ways to beat the stress. A good self-help technique to battle anxiety is relaxation. This skill is essential in dealing with day-to-day stress and anxiety, even for intense anxiety conditions.Relaxation may come in different methods. Some people have their own ways of relaxing such as listening to meditative music, getting a regular exercise, watching television, sleeping, or reading their favorite book. But not everyone gets to set aside time for these activities because of hectic and busy schedules at work. So, there are those who would opt for a particular relaxation method. Two of the common relaxation exercises that most people find truly soothing are muscle relaxation and deep breathing exercise.
Muscle Relaxation Exercise
This type of relaxation exercise is aimed at relieving muscle tension from the body. During anxious moments, the muscles become tense and tighten which hinder the flow of energy in the body. Every time you start to feel stressed or anxious, do simple stretching exercises. Twist the neck around comfortably then do the same with the shoulder and back for a few seconds, then relax. These simple steps can be done anytime tension arises.If you want a full muscle exercise, you can follow these simple steps. Start with a breathing exercise, inhaling and exhaling for a few minutes. After which, you are ready to work your way with the various muscle groups in your body.
To exercise the hand muscles, clasp one hand into a fist as you inhale for a few seconds and relax as you exhale. Do the same with the other hand and shake both hands once you are done. As for the neck, lay the head back and front and then to the sides.Now, do the arm stretching. Bend the elbows and feel the muscles tense as you inhale slowly and relax with a slow exhale.Facial muscles need to be exercised, too. Raise and lower the eyebrows alternatively with an exerted effort for a few seconds, then relax.
Another step is to clench the jaw and feel the muscles tighten for a few seconds, and then relax.Holding a deep breath for a few seconds and giving a full exhale will relax the chest muscles. Then going down to the stomach, tighten the stomach as hard as you can and then let it go. Do not forget to relax and breathe normally.This time, focus on the legs. Lie down on your back and bend both feet and toes toward the face with effort. After a few counts, bend them away for several seconds, and then relax.
Deep Breathing Exercise
Breathing difficulties happen during moments of anxiety. The anxious person can have rapid breathing or shortness of breathing. Following a deep breathing exercise will ease down the tension the body is experiencing. Try this simple breathing exercise for two to three minutes and make it a daily routine.Take a slow, deep breath in through the nose and a deep exhale through the mouth. To help you create a pattern, do a rhythmic counting. When doing a deep breathing, use the diaphragm since it pulls down the lungs, allowing air to come in. Also remember to relax the shoulders and upper chest when breathing.
Amazing Effects of Relaxation
Relaxation exercises are a great stress reliever and lower anxiety levels. Apart from this, it helps develop improved concentration and increases energy in the body. The ability to relax also reduces health problems, increases self-confidence and creates a vibrant feeling of calmness.
Notice that relaxation makes you feel lighter than when you just allow the muscles to go tense and tight during anxious and stressful moments. With a regular relaxation practice, you will be able to take full control of your mind and body especially in challenging and stressful situations. You will learn to appreciate yourself even better feel a lot healthier.