Mindfulness and Relaxation Techniques to Combat Anxiety
Anxiety is a powerful feeling, creeping in during the most unexpected times, leaving us feeling tense, irritable, and exhausted. We all struggle with anxiety, whether it's stressors at work, difficulties with relationships, or taking time to care for ourselves.
However, amongst the chaos of worrying and stressing, there is hope! Mindfulness and relaxation techniques are extremely beneficial when it comes to combating anxiety. Let's discuss some of these techniques in detail.
Deep Breathing Exercises
While it may be stereotypical, one of the most effective ways to handle anxiety is by deep breathing. It only takes about a few minutes a day and can be done pretty much anywhere.
Find a quiet, comfortable area and close your eyes.
Focus on inhaling through the nose and exhaling through the mouth.
Inhale for 4–6 seconds.
Exhale for 6–8 seconds.
Repeat this process several times. Your goal is to keep your breath slow, deep, and rhythmic.
Continue this process until you feel your body become lighter and calmer.
Meditation
This technique involves focusing on the present and grounding yourself in reality. Like deep breathing, it does not take very long to do, but you may want to find a more private area to utilize this properly.
Find a quiet space where you won't be disturbed, and either sit comfortably or lie down.
Close your eyes and bring attention to the physical sensations you feel in your body. Take notice of any particular tense areas.
Light a candle, play soothing music, or dim the lights to create a more relaxing environment.
Take note of when your mind starts to wander. Try to bring it back to the present moment.
Mediation becomes easier with practice. It may feel weird the first few times. You may find yourself falling asleep or being unable to clear your mind. Just like any other skill, mediation will be better with time.
Progressive Muscle Relaxation
Muscle relaxation is a skill that requires the tensing and releasing of each individual muscle group. It may take some time, and it is often best used right before bed to induce sleep.
Start by tensing the muscles in your forehead for about 5 seconds, then release them and allow them to relax completely.
Next, move down your body by sections: jaw, neck, shoulders, arms, etc.
Repeat each section of muscle about 2–3 times before moving on to the next group.
You should feel the tension releasing and your body beginning to grow tired. Keep repeating until you feel this.
Visualization
Visualization involves mentally imagining a peaceful and calming scene. This can look different to everyone: a warm beach, a tranquil forest, or beautiful snowy mountains. Choose a picture that best soothes you. Close your eyes and imagine every tiny detail about this scene.
Focus on the smells, the feel of the ground or the air on your face, and the different colors and textures of the environment around you. Let go of any worries on your mind and fully immerse yourself in these visuals. Stay here for a few minutes until you feel your mind start to calm down.
Journaling
Writing down thoughts and emotions can be a powerful tool to use for processing and relieving anxiety. Putting intrusive thoughts into writing can help us realize the excessiveness of our anxiety. Set aside time each day to write down events and worries that are dwelling in your mind.
Journaling can also be great for expressing gratitude and reminding yourself of everything you are thankful for in life. After reading your negative thoughts, you can work on reframing them to be more positive.
Seek Professional Help
One of the best things to do to combat anxiety is to seek help from a mental health professional. Anxiety therapy is a safe space to process anxieties and learn effective mindfulness and relaxation techniques. Reach out and schedule a session today!