Introduction
The psychiatric disorders which are common in various parts of the world are anxiety and they affect millions of people. This can put a lot of pressure and stress in ones general health be it physical, emotional or social. But while people who are anxious should never attempt undertaking such relaxation methods on their own, it is still a good idea. This article covers the list of ten methods that might be helpful in fighting anxiety and other mood disorders and maintaining mental health.
1. Deep Breathing
Breathing exercises are a basic form of relaxation methods which can be easily applied in order to decrease anxiety rapidly. It consists in concentration on paced slow breathing in order to improve oxygenation of the tissues and some relaxation. It forms can be performed at any time, and they are most helpful when signs of anxiety begin to develop.
Deep breathing involves the following steps:
a) Sit in a position which comfortable and convenient such that you can sustain it for some time.
b) Place your awareness on your breath when you are ready to relax.
c) Close the mouth, and take a deep breath so that the nostrils are open but the mouth as far as possible. Count to four as you do so.
d) Hold your breath for a count of three.
e) After raising your fists to the height of your chest, slowly blow air out through your mouth counting from one to five.
This should be done for at least several minutes (or cease when one feels more relaxed).
Prayer is respiration type that contributes into triggering bodies relaxation response hence controlling tension. It also helps the body to catch up the better thinking and overall well-being of the organs in the human body.
2. Progressive Muscle Relaxation
PMR is a technique that has been known to contract and then release muscles in the body. It is useful in decreasing the physical manifestation of tension therefore can be used in the management of disabling anxiety symptoms.
To practice PMR, follow these steps:
a) Sit down or be lying down in a nice, calm spot.
b) First, incorporate 3-5 minutes of breathing exercises in which your focus is your breath.
c) From your toes all the way to your head, tighten the particular muscles for something like five to ten chimes, and then relax.
d) Do the same thing for every muscle groups except the legs, buttocks, stomach, chest, arms, hands, neck and face.
e) Keep on breathing and mentally scan your body and tense your muscles again.
PMR helps in loosening a stiff muscle as well as relaxes the whole body. This technique can be done daily, or any time when the person feels worried or anxious.
3. Meditation
Yoga is an art defined as the process of training the concentration and awareness to achieve a mentally clear and emotionally calm and stable state. For example: mindfulness meditation, loving-kindness meditation and transcendental meditation.
To practice meditation, follow these steps:
a) Sit in a position you will be able to be comfortable, not interrupted and free from noise.
b) Think about your breathing and first try to slow it down and inhale deeply, to actually feel how the air goes from the nostrils, through the throat and down to the lungs.
c) If your thoughts start rooting in, softly drag them back to the simple sensation of breathing.
d) Remain seated comfortably, close your eyes and return the focus back to the breath for some more minutes if possible.
People who practice meditation regularly have been established to have decreased anxiety and good psychological functioning.
4. Yoga
Yoga is a time proven practice that straddles the use of postures, breathing and meditation to achieve body balance and flexibility. Yoga was reported to have many positive effects on subjects with anxiety depending on the intensity of anxiety, where it could help decrease the conditions severity and enhance the mood status.
To practice yoga, follow these steps:
a) Per practice is in a quite and comfy area.
b) Start with breathing technique where you take your time to breathe in and breathe out.
c) Stand up and perform slow and steady exercises such as limbering exercises and Yoga exercises in which a particular posture is maintained for a few rounds of breathing.
d) Their sound, the higher lung, where you are breathing in; the lower lung, where you are breathing out; and the feelings you feel in your body when you are performing the poses.
Then, use your breath as the object of concentration while taking some time to relax.
Practicing yoga is possible daily as well as several times a week, and there are many types and difficulty levels.
5. Guided Imagery
Progressive muscle relaxation is a method for helping you relax through tensing and relaxing each part of your body one area at a time. It may also help to mask worries and encourage relaxation.
To practice guided imagery, follow these steps:
a) Choose a physically comfortable and low-stimulus environment whether a chair or stretch out on a bed.
b) Hold off your eyes and breathe for some duration.
c) Will a beautiful scene, like a sea, a wood, or a garden calm you down?
d) Spread out by imagining all your senses from your view of the colors to the sounds, smells, and touch you perceive.
e) While watching the scene for some minutes, try to breath deeply and comfortably.
The use of guided imagery can be done regularly, preferably in a daily basis or in any time that the person senses anxiety feelings.
6. Aromatherapy
Aromatherapy is a general relaxation technique whereby individuals are allowed to inhale from essential oils in order to minimize anxiety. There are some oils that are considered to be safe essential oils – lavender, chamomile, jasmine and so on – with a relaxing effect on the mind and the body which can lower anxiety.
To practice aromatherapy, follow these steps:
a) Choose or select an essential oil, or a combination of oils, which will help calm your nerves.
b) Apply 2-3 drops directly to the skin using a tissue or cloth and or use an oil diffuser applicator to spray into the air.
c) Sit or lie down, close your eyes, and try to breathe deeply, and you smell the oil’s aroma.
Remember that the oil is supposed to have a calming effect, try and let go of stress.
It has been suggested that aromatherapy can be applied to everyday living or at anytime when the experience of anxiety is being felt.
7. Journaling
Journaling is writing to improve one’s emotional health or reduce anxious experiences. Some people might find it difficult to stating how they feel and that is why such technique may be useful in such cases.
To practice journaling, follow these steps:
a) What environment is best to write in?
b) Write in your journal at a particular part of the day.
c) Take pen and paper (or notebook or journal) and try to externalize thoughts and feelings, primarily if patient has some anxious or distressing thoughts.
d) Explain how you feel, when you feel this way and why.
e) Relate your journal entries to an authorized practitioner if you continue to experience thoughts/feelings distress.
It can be done on a daily basis and in case of Single Session Therapy was used each time the person felt anxious.
8. Mindful Walking
Autogenic walking is a relaxation technique where one acknowledge the feelings and environment while walking. Practicing this technique may improve mindfulness, diminish anxiety, and overall well being.
To practice mindful walking, follow these steps:
a) Choose a low traffic area to walk, including a park or path in a nature reserve or country.
b) Start to tread at an easily comfortable speed of the spurt.
c) Exclusively, pay attention to the actions such as the touch of your feet and legs while moving.
d) Take a look, listen and feel, trying to focus on as many details as you can.
e) If the thought in your mind starts to wander, it’s cool, just focus on your walking and the surroundings.
It is possible to practice mindful walking every day or a few days a week.
9. Visualization
Imagery is one of the relaxation methods, which involves constructing a desirable picture to assist in the lowering down of those uncomfortable, tense emotions, and experience a soothing emotion. People who can’t practice meditation or deep breathing exercise can derive a good benefit from this particular technique.
To practice visualization, follow these steps:
a) Choose a calm, warm and comfortable environment in which you can sit or lay down in.
b) Curl your eyelids and breathe for couple of times.
c) Breathe in the image of soothing and helpful place, e.g. at the beach, in the woods, in the garden etc.
d) Get as much of a picture as you can by describing the colors, noises, smells, and feelings that you are experiencing.
e) Remain calm and return back to the scene of deep breathing for some more minutes.
Visualization can be done on daily basis or when an individual is overwhelmed with anxiety.
10. Relaxation Music
Relaxation music is a process that involves using a certain form of music to smooth or calm aggressive disturbance so as to achieve relaxation. It can also as most effective for people who have problems executing simple relaxation exercises.
To practice relaxation music, follow these steps:
Firstly go through some music that has a relaxing and soothing sound.
a) The applicant should ensure they get into a calm and comfortable position possibly sitting or laying down.
b) Switch on the music and swaying gently with your eyes shutdowns so that you hear and feel the music.
c) Leaden up the music and let it swirl round your brain, which includes not to think of any worried thoughts.
d) Continue listening to the music a few more minutes or until you do.
Relaxation music can be used at any day time or when a person feels stressed by different issues.
Conclusion
They are typically treatments with large beneficial effects on reducing the frequency and intensity of anxiety symptoms, when combined with other treatments. Out of the highlighted 10 relaxation techniques talked in this article the relaxation techniques include deep breathing, progressive muscle relaxation, meditation, yoga, guided imagery, aromatherapy, journaling, mindful walking, visualization and relaxation music all have the potential in helping individuals overcome anxiety and promoting their emotional well being. Try techniques out, and see which keeps you relaxed and focused the best, do not become discouraged, and always stick to being disciplined. It is, therefore, possible to learn how to begin to minimize on anxiety and work towards leading a more calm and peaceful life.
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