Relaxation Techniques: 4 ways to relax when Anxiety triggers

Anxiety is a mental disorder which a lot of people tend to ignore. How do you relax your body and calm your mind when you’re anxious? Check out these relaxation techniques for anxiety.
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When anxiety triggers, we often become restless, nervous and worry. Anxiety may sound as a normal disorder to you but it gets as worse as possible. It can damage your body and cause various health effects. Therefore, it is important to relax your body when anxiety triggers. Relaxing does not mean switching on the television and sitting in front of it for hours. Check out these relaxation techniques to deal with anxiety.

Deep Breathing

Shallow, fast breathing is common with anxiety. This leads to a fast heart rate, dizziness or lightheadedness. Practice deep breathing exercises; take slow, even, deep breaths. This helps restore normal breathing patterns and reduce anxiety.

Relaxation

Progressive Muscle Relaxation

This is a process where you tense and relax different muscle groups in your body. As your body relaxes, your mind also begins to relax. Start at your feet and work your way up to your face. Follow this sequence for tensing and relaxing the muscles of your body.

  1. Right foot, then left foot
  2. Right calf, then left calf
  3. Right thigh, then left thigh
  4. Hips and buttocks
  5. Stomach
  6. Chest
  7. Back
  8. Right arm and hand, then left arm and hand
  9. Neck and shoulders
  10. Face

Meditation

The main goal of meditation is to remove chaotic thoughts from your mind and replace them with a sense of calm and mindfulness of the present moment. Meditation is known for relieving stress and anxiety. Make sure to meditate for at least 30 minutes every day. This will give a good start to your day.

Meditation

Visualization

This practice involves closing your eyes and imagining restful peace around you. Picture everything as vividly as you can. It works the best if you include every sensory detail. For instance, see the sun rising, hear the birds singing, taste the clean air and smell the trees. Enjoy the feeling of your worries going away and live in the moment.

Visualization

TIPS FOR PRACTICING RELAXATION TECHNIQUES:

  • Regular – Set a fixed time for relaxation in your schedule. Practice these techniques every day to see your anxiety get better and better.
  • Track – Make use of apps to see how much difference you’ve made in relaxing your body and how far you’ve come. Set a reminder daily to practice these techniques.
  • Fresh – Make sure you’re not tired or sleepy when you’re practicing these. You need to be fresh and do it with mindfulness.

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