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.
4 Best Relaxation Techniques for Anxiety
When you feel anxiety coming on, you can use on-the-spot relaxation techniques. The easiest of them all is deep breathing. Feeling that tightness in your chest or rapid heartbeat that comes with anxiety? focus on your breath: breathe in through your mouth and out through your nose. When it comes to how to get rid of anxiety, remember that where focus goes, energy flows. Focus on your breath, and there won’t be room in your mind for anxiety.
A Look at Body and Muscle Relaxation Techniques
Progressive muscle relaxation is a very classic type of meditation, which basically involves the tightening and loosening of various muscles up and down the body. You could do a progressive muscle relaxation by squeezing and releasing the large muscles of the body, either starting at the top of the head or the bottoms of the feet.
we have many resources available for helping individuals better manage their stress levels, regain their lives following stressful events, and remain in control at times of pressure. Why not download our free stress and burnout prevention exercises pack and try out the powerful tools contained within, including: strengthening the work-private life barrier this exercise helps clients identify the behaviors, beliefs, and conditions that create ‘holes’ in the barrier between work and private life. The stress-related growth scale the questionnaire is designed to assess perceived positive outcomes of a stressful or traumatic event. Other free resources include: ‘stop’ – distress tolerance the acronym ‘stop’ can help you develop the skills to handle strong emotions, tolerate painful events, and manage difficult situations.