Worry and anxiety self-help tip #4: Learn how to relax
Anxiety is more than just a feeling. It’s the body’s physical “fight or flight” reaction to a perceived threat. Your heart pounds, you breathe faster, your muscles tense up, and you feel light-headed. When you’re relaxed, the complete opposite happens. Your heart rate slows down, you breathe slower and more deeply, your muscles relax, and your blood pressure stabilizes. Since it’s impossible to be anxious and relaxed at the same time, strengthening your body’s relaxation response is a powerful anxiety-relieving tactic.
If you’re a chronic worrier, relaxation techniques such as progressive muscle relaxation, deep breathing, and meditation can teach you how to relax. The key is regular practice. Try to set aside at least 30 minutes a day. Over time, the relaxation response will come easier and easier, until it feels natural.
Progressive muscle relaxation.
When anxiety takes hold, progressive muscle relaxation can help you release muscle tension and take a “time out” from your worries. The technique involves systematically tensing and then releasing different muscle groups in your body. As your body relaxes, your mind will follow.
Deep breathing.
When you’re anxious, you breathe faster. This hyperventilation causes symptoms such as dizziness, breathlessness, lightheadedness, and tingly hands and feet. These physical symptoms are frightening, leading to further anxiety and panic. But by breathing deeply from the diaphragm, you can reverse these symptoms and calm yourself down.
Meditation.
Many types of meditation have been shown to reduce anxiety. Mindfulness meditation, in particular, shows promise for anxiety relief. Research shows that mindfulness meditation can actually change your brain. With regular practice, meditation boosts activity on the left side of the prefrontal cortex, the area of the brain responsible for feelings of serenity and joy.
Relaxation techniques for anxiety relief
From tai chi and yoga to meditation and deep breathing, there are many relaxation techniques that can help stop worry and anxiety.
Read: Stress Relief: Yoga, Meditation, and other Relaxation Techniques
Shalom!