How many times have you felt your muscles tense? How many times have you gotten out of bed feeling like you didn't sleep well? Have repetitive and uncontrollable thoughts come to your mind? Have you been anxious about an important event? All these questions may be familiar to us if we consider that we live in a society with such demanding routines, which lead us to have accelerated lives and to be in a heightened state of anxiety that is sometimes difficult to handle.
Knowing information about the different anti-stress techniques and knowing how to calm anxiety, can provide us with tools to manage our nervousness and be happier in our day to day. Would you be interested in knowing more about these relaxation techniques? In this Psychology-Online article, we will show you 10 relaxation techniques for anxiety.
Index
- Perform the progressive muscle relaxation technique
- Play sports to calm your anxiety
- Do artistic activities as an anti-stress technique
- Talk to other people to reduce anxiety
- Meditate to calm your anxiety
- Perform the visualization technique
- Listen to relaxing music as an anti-stress technique
- Do the diaphragmatic breathing technique
- Get acupuncture treatments to reduce your anxiety
- Perform the autogenous relaxation technique
Do the progressive muscle relaxation technique.
If we take into account anxiety produces a contraction of the muscles of the body, it is not strange to think about the idea of relaxing them. Therefore, one of the muscle relaxation techniques for anxiety that can facilitate a decrease in anxiety consists of performing some exercises with the body in which it is sought tension and relaxation of muscles.
There are certain guides that provide guidance regarding this type of technique in particular. However, it should be noted that these exercises need to be repeated for a certain period of time to be effective.
Play sports to calm your anxiety.
When a person suffers from anxiety, his body is tense as a result of some event that has generated nervousness. In turn, this means that the energy present in the body cannot be channeled efficiently and leads to unpleasant consequences for physical and mental health.
For these reasons, the practice of any type of sport allows discharge tension contained in the form of energy. Likewise, sport allows a relief from the manifestations of anxiety, since it has benefits for both the body and the mind.
If you are interested in incorporating the practice of a sport and starting to have a healthy lifestyle, our article Techniques to lower anxiety It can help you to reduce your stress through your daily routine.
Do art activities as an anti-stress technique.
Art is a means to express emotions that go through a person's life. In this way, doing an artistic activity is one of the relaxation techniques for anxiety that allows you to unload tensions related to stress that cause us inconveniences in life everyday. There are several forms of artistic manifestation that you can perform such as:
- Paint.
- Dance.
- To write.
- Act.
- Sculpt.
- To sing.
In our article What is art therapy: exercises, techniques and benefits, we explain more about this anxiety relaxation technique and we propose activities so that you can calm your stress.
Talk to other people to reduce anxiety.
Many times, situations that generate anxiety that are not discussed have direct consequences on the body. Because of this, it is possible that we have muscle aches and / or tensions as a result of the pressures that come from our environment.
In this way, another of the mental relaxation techniques, which has a positive impact on dealing with anxiety, is talking with other people about what makes us nervous. This brings benefits, since the simple act of talking about what a person cares about produces relief, a subsequent improvement in mood and calms anxiety and stress.
Meditate to calm your anxiety.
What is the best technique to relax? The practice of meditation, whose objectives lie in downplay thoughts that generate a high degree of concern. Because of this, guided meditation sessions release a person's anxiety and stress.
If we talk about relaxation exercises for anxiety and stress, it is important to bear in mind that the Meditation must be carried out in an environment conducive to concentration and attention to be truly effective.
Perform the visualization technique.
This relaxation technique consists of imaginea mental scenario in which it is possible to relax both the thoughts and the muscles of the body. Visualization is a widely used technique for situations of anxiety and stress. It must be done with a certain frequency to be effective. In turn, special emphasis should be placed on the context in which it takes place, since the environment must be calm.
On Stress and Anxiety: Visualization Technique, we explain how to perform this relaxation technique and we propose different resources so that you can carry it out.
Listen to relaxing music as an anti-stress technique.
Music provides a therapeutic effect in people with high levels of anxiety. One of the techniques to reduce anxiety and stress works because there is a relationship between certain musical songs and memories of situations. Some songs may evoke Nice memories for the person, thus relieving their tensions.
Do the diaphragmatic breathing technique.
This relaxation technique has enormous benefits in stress relief. The most important part of diaphragmatic breathing is taking five to ten deep breaths in which the diaphragm holds the inhaled air. After a few seconds, you proceed to slowly exhale the air. In this way, it is possible lower heart rate, which is usually very accelerated in moments of anxiety.
If you have trouble sleeping due to stress and wonder how to calm your anxiety in 5 minutes so you can rest, this relaxation technique through diaphragmatic breathing will help you a lot. Therefore, we recommend that you take these breaths before going to sleep for at least 5 minutes, so that you can beat insomnia. For more information, we recommend this article about How to overcome insomnia from anxiety.
Get acupuncture treatments to reduce your anxiety.
Acupuncture is an oriental relaxation technique that seeks to stimulate certain areas of the body by inserting small needles into the skin. The sectors of the body in which this procedure is carried out are linked to motor discharges of tension and anxiety. Through this type of intervention, a relaxation of the body is produced that allows to relieve the muscles and the mind.
Do the autogenous relaxation technique.
In this relaxation technique, the images and sensations coming from within the body become relevant. At a general level, in autogenous relaxation words or pictures are repeated that favor the reduction of muscular tension. Therefore, the exercise of imagining a calm environment and relaxed sectors of the body favors the reduction of anxiety and stress.
If you want to know more techniques to relax anxiety, we suggest you read our article 9 relaxation techniques for stress.
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to Relaxation techniques for anxiety, we recommend that you enter our category of Meditation and relaxation.
Bibliography
- Rodríguez Díaz, E. (2018). Relaxation techniques in the patient with anxiety. Interpsiquis XIX International Virtual Congress of Psychiatry.
- Soriano González, J. (2012). Quasi-experimental study on relaxation therapies in patients with anxiety. Global Nursing Magazine, 26 (1), 39-53.
