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How To Relax When You Have Anxiety

Practice Mindfulness Meditation And Relaxation

HOW TO RELAX IF YOU HAVE ANXIETY

Mindfulness meditation, relaxation, and breathing exercises can help calm your mind and body, which may allow you to feel less worried. Plus, it only takes a few minutes each day to feel a difference. Use this time to be aware of whats going on in your mind and body. Start with five minutes a day and work your way up to mindful moments several times a day.

To help you get started, listen to a guided meditation, or recorded breathing exercises. Once you feel comfortable with the practice, you will find more focus and awareness throughout the day.

Tips And Strategies To Manage Anxiety And Stress

At some point, anxiety and stress affect everyone. They can manifest differently in different people, and the level of anxiety one experiences can vary, but there is one thing for certain: there are ways to manage anxiety, even if it feels out of control.

Of course, if anxiety is affecting your everyday life and getting in the way of your daily productivity for an extended period, please seek assistance. Find Help

Information about causes and treatment goes a long way in helping to understand anxiety and stress, but there are also some physical and mental things you can do when feeling anxious or stressed. Some coping strategies from ADAAs experts include:

Things To Do If You Feel Anxious

Jamie Grill/Getty Images

Everyone goes through periods of feeling anxious and worried. After all, its a normal human experience. And whether youre dealing with occasional bouts of anxiety or trying to manage excessive worries, doubts, and fears, having tools to help you calm your mind and body can reduce the intensity and duration of these feelings.

Here are nine strategies that can relax your mind, ease your anxiety, and help you regain control of your thoughts so that you can feel better.

Recommended Reading: Can Anxiety Cause Uti Symptoms

Relaxation Techniques For Anxiety: How To Relax Your Mind

Engaging in relaxation techniques for anxiety really does help relax your mind and body. Such techniques are purposeful exercises done intentionally and regularly to effectively reduce anxiety. If youve ever been told by a well-meaning but misguided person to just relax, and everything will be fine, you may be skeptical of any claim that relaxing helps anxiety or that relaxation is even possible when you have anxiety.

Relaxation techniques go far beyond the words just relax. Numerous studies have demonstrated that regularly practicing relaxation helps the brain and body. Not only do heart and respiration rate decrease, so do blood pressure, muscle tension, and metabolism. Further, anxiety, stress, and even the intensity and frequency of panic attacks decrease. Relaxation increases alpha waves, the brain waves associated with a relaxed mind relatively free of unwanted thoughts. Teaching yourself to relax when you have anxiety will help you decrease anxiety in both the short- and long term.

Hanging Out With Friends

How To Relax After Work When You Have A Stressful Day

Relationships matter even for us introverts, says Stone. Research also tells us that isolating is one of the worst things for anxiety and depression.

So, consider making time for friends, family, and other social engagements.

Put yourself in social situations at least weekly as a part of your self-discipline to help you build community over time, says Stone.

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Ultimate Ways To Chill Out And Reduce Stress

Small amounts of stress are healthy and can help you get stuff done. But high levels of stress can have a serious impact on your mental and physical health so its important that you find ways to manage this.

  • Post author

Small amounts of stress are healthy and can help you get stuff done. But high levels of stress can have a serious impact on your mental and physical health so its important that you find ways to manage this.

People find different things relaxing so weve constructed a list of our fave chilling out tips and urge you to give them a try to see which ones work for you!

It took us a bloody long time but we did it, we really did it. Here are 101 different things you can do to chill out and reduce stress.

Use Muscle Relaxation Techniques

Muscle tension is a symptom of anxiety, and muscle relaxation techniques can help reduce tension and promote relaxation during an attack. Progressive muscle relaxation aims to release tension in one group of muscles at a time to relax the whole body.

Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your bodys response as much as possible.

If you attend muscle relaxation therapy, your therapist might take you through the following

  • First, you may learn how to tense the muscles before releasing the tension.
  • Then, you will learn how to relax the muscles without tensing them first.
  • You may also learn how to relax specific sets of muscles, for example, in the shoulders, for practical use in everyday situations.
  • Finally, you may learn how to practice rapid relaxation, when you can identify any areas of tension and release it as needed.

To start relaxing your muscles at home, consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.

Muscle relaxation techniques will be most effective when youve practiced them beforehand.

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Listen To Good Mood Music

Music can have a powerful effect on your mood and on anxiety. They key however is to not just choose songs you like. but also make sure that you are listening to music that represents the way you want to feel. Happy or relaxing music can directly impact your mood and the way you feel.

While many people find it soothing to listen to angry music when theyâre angry or sad music when theyâre sad, the truth is that this type of music will only help you get in touch with those negative emotions. That won’t help you feel better. When you’re trying to stop anxiety, you should listen to music that will help you feel the way you want to feel.

Tip : Distinguish Between Solvable And Unsolvable Worries

How to Relax

Research shows that while youre worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like youre getting something accomplished. But worrying and problem solving are two very different things.

Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, youre no more prepared to deal with them should they actually happen.

Also Check: Why Do I Have Bad Anxiety

How Do You Relax Your Throat Muscles

The key to relaxing your throat muscles when you have anxiety is to calm down as much as possible. As you begin to relax your mind, your body will cease sending out stress responses. Within a few minutes, your muscles should begin to relax on their own.

For those with chronic stress in their lives, its important to find ways to relax and reduce contact with stressors in their daily lives. This may include avoiding stressors such as certain places or people, as well as introducing relaxing activities in their day. Many therapists also recommend meditation and relaxation exercises.

However, if working on your anxiety doesnt relieve your symptoms, there are other ways to relax your throat muscles. For instance, you can reduce muscle tension by:

  • Giving yourself a gentle throat massage along the affected muscles
  • Taking a warm bath or applying a warm compress
  • Using neck and shoulder stretches to relieve tightness and tension
  • Partaking in light to moderate exercise, such as stretching or speed walking

Identify Them As The Symptoms They Are

Why? Naming these symptoms and connecting them to anxiety can often take away their power. You can separate yourself from them.

If you injured your knee, you wouldnt be taken aback by a temporary limp. Its a typical symptom.

With this in mind, its super helpful to identify procrastinating, obsessing, avoiding, and all the others as your norm for dealing with anxiety. They are not reasons to disparage yourself.

Try It: Rather, they are an opportunity to recognize and address a need for reflection and healing. So, next time you find yourself feeling unnecessarily irritated and avoidant of simple tasks, step back and see these symptoms for what they are.

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Traditional Ways Of Treating Anxiety

Many treatment options exist for anxiety.

Treatment may depend on the type of anxiety you have. If you have social anxiety or a social phobia, therapy may work best to reduce your levels of anxiety . If you have generalized anxiety disorder , an ongoing feeling of worry or stress without a specific cause, your doctor may recommend learning behaviors or skills to help you stop avoiding activities because of anxiety , or talking about your anxiety with a therapist.

Your doctor may also prescribe medications.

Antidepressants

Find Role Models To Inspire You

How To Relax After Work When You Have A Stressful Day

Why? A robust method for challenging a fear of failure is to learn from others. You arent alone, but anxiety will try its hardest to convince us we are.

Try it: Find stories of people who have dealt with anxiety. More specifically, seek out the biographies of those who have overcome the procrastinating, obsessing, or avoiding that anxiety induces.

Recommended Reading: How To Get Over Interview Anxiety

Say Yes To Invitations

As you meet new people, work on both accepting invitations and making plans with others. When you are invited to spend time with others, do your best not to turn them down. Saying yes helps show that you are interested and willing to make the effort to strengthen the relationship.

Be patient as your friendship grows. Research shows it can take 50 or more hours before an acquaintance becomes a true friend.

Relaxation Techniques For Managing Anxiety And Stress

28 Oct 2020 Alicia Nortje, Ph.D.

Feelings of anxiety and stress can be so unpleasant that they disrupt our daily life. We may struggle to focus, sleep, or work, and we might even hurt the people around us.

Fortunately, there are methods we can use to curb anxiety. This post outlines some key relaxation techniques that you can use with your clients or on yourself to reduce anxiety and stress. Most of these techniques are practical, although other cognitive methods are also mentioned.

If you do feel overwhelmed with stress and are struggling to cope, consider consulting an expert who can help you. This post is not meant to replace the invaluable guidance and expertise that a clinical psychologist has but is an additional tool for combating anxiety.

With that said, get a steaming mug of tea, make yourself comfortable, and letâs begin.

Before you continue, we thought you might like to . These science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life, but will also give you the tools to enhance the mindfulness of your clients, students, or employees.

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Relaxation Strategies To Help Keep Anxiety At Bay

To manage your anxiety over the long term, work to identify a range of self-care strategies that help you relax and unwind. Make time for daily activities or hobbies that you enjoy, which allow you to step away from constant feelings of stress or worry.

Pick options that feel like a fun reward or gift to yourself. Research has shown that engaging in fun, meaningful leisure activities can effectively reduce stress and improve overall mental well-being.

Here are a few ideas to consider:

  • Take a relaxing bath
  • Go for a walk in your neighborhood or nearby city park
  • Listen to your favorite music
  • Bake or cook a meal or dessert you enjoy
  • Visit with friends
  • Engage in a craft or hobby like painting, photography, knitting or scrapbooking
  • Create and tend to a small patio or backyard garden
  • Dance in your living room
  • Do yoga or meditate
  • Journal about your feelings
  • Volunteer to help others or in support of a cause you care about

If you feel you may be suffering from an anxiety disorder, know youre not alone. The Anxiety & Depression Association of America estimates that 40 million Americans over 18 suffer from anxiety 18.1% of the U.S. population.

The good news is that anxiety is a highly treatable mental health condition.

Need to find a provider? You can search for a specialist that meets your needs.

Engage In Light Exercise

How to stop feeling anxious about anxiety | Tim Box | TEDxFolkestone

Research shows that regular exercise can not only keep the body healthy but boost mental well-being, too.

Experts have found that exercising at 60 to 90 percent of your maximum heart rate for 20 minutes three times per week can help reduce anxiety.

If you are not used to exercising, talk with your doctor before starting. There is some evidence that starting aerobic exercise anew can trigger additional anxiety in people with an anxiety disorder. Building up gradually can help your body adjust and avoid breathing problems. Aerobic exercise includes activities such as running on a treadmill.

If you feel stressed or youre hyperventilating or struggling to breathe, stop and take a rest or choose a more moderate option, such as walking, swimming, or yoga.

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Write Down The Signs Of An Anxiety Attack

Once you know youre having an anxiety attack, try to jot down a few of the symptoms and thoughts you are experiencing. This can help you put your anxiety attack into perspective.

One of the things that worsens anxiety and can make it develop into a panic attack is looking at those symptoms in a catastrophic way, says Cheryl Carmin, PhD, director of clinical psychology training at Ohio State University’s Wexner Medical Center and a professor at Ohio State in Columbus.

Ways To Help Lower Anxiety Naturally

  • Get a good night’s sleep.
  • Research shows that after a full night of sleep â 7-9 hours is ideal â weâre likely to feel less anxious and more confident. Physical activity during the day will help us sleep better, too. And remember: if winding down for the night inclues reading before bed, don’t make these mistakes.

  • Fill the plate with anti-anxiety foods.
  • Science is discovering more about the âgut-brain connection.â Researchers often refer to the belly as the second brain, since about 95% of serotonin receptors are found in the lining of the gut. Science shows that foods containing certain vitamins and minerals may help reduce anxiety, so when weâre thinking about natural ways to help anxiety, consider filling up on these:

    It might also be a good idea to limit caffeine and alcohol â both of which can aggravate symptoms of anxiety.

  • Take a vitamin B-complex or a probiotic supplement.
  • Research shows that B vitamins have many health and quality of life benefits, and supplementing with B vitamins is gaining scientific traction. This 2018 study found that people who ate food high in B vitamins showed significant improvements in their anxiety and stress scores than those who did not. Taking a high-quality B-complex supplement is generally very safe, since B vitamins are water-soluble, meaning the body excretes what it doesnât use. But always consult with your doctor before taking any supplements since they can interact with medications or have side effects.

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    Symptoms Of A Tight Throat

    There are a few ways that a tight throat may present. For instance, a buildup tension in your neck muscles may give you:

    • The urge to swallow
    • The feeling that there is a lump in your throat
    • A strained or tight voice
    • The feeling that there is an object in your airway
    • The sensation of a band wrapped around your throat

    Hatch Rest+ Sound Machine And Nightlight

    How To Relax After Work When You Have A Stressful Day

    Full disclosure: The Rest+ is technically designed for kids but hear me out. When I used it, it helped me sleep better than it helped my son sleep.

    My brother bought it for my son for Christmas and at the time, my son was still sleeping in a bassinet in our room, so I set up the Rest+ near my bed and it didnt take long for me to become dependent on it.

    I found the sound machine features incredibly soothing, though other people might find the white noise feature more soothing.

    Sound machines can give your brain something for your racing thoughts to focus on and listen to as you lay down to sleep.

    The color night light might also be helpful, as you can program it to match your bedtime routine and program the light to slowly dim as you drift off to sleep.

    If you prefer not to get a product meant for kids, the company also recently came out with the Hatch Restore aimed at adults specifically. It has many of these same helpful features to create a bedtime routine without any of the baby-focused ones.

    Shop for the Hatch Rest+ and Restore.

    Read Also: Why Are My Anxiety Attacks Getting Worse

    Build Confidence And Self

    Every journey to healing begins with HOPE. I invite you to join us on the pathway of healing and living joyfully. On the Hope for Healing website youll find tools and resources to learn and apply new skills to increase happiness, build confidence and self-esteem, strengthen families and marriages, manage stress, and help alleviate symptoms of depression and anxiety. You have the power to create the life you want. Well show you how.

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