7 Relaxation Techniques To End Anxiety And Stress Instantly
What are the most effective relaxation techniques to relieve stress and anxiety? Are there relaxation exercises that allow us to control our emotions? Discover them.
Experiencing anxiety and stress can end up limiting many aspects of your life. In fact, people who suffer from it often have difficulty concentrating, sleeping and working. Luckily, there are methods that can help us deal with both the anxiety and stress that affect us. One of the most effective are relaxation techniques But what are the most effective relaxation exercises for anxiety and stress?
Why do relaxation techniques for anxiety and stress work?
The so-called ‘stress response’ is a normal reaction that our body makes when faced with threatening situations. In fact, these types of feelings and emotions allow us to survive in critical situations. Despite this, nowadays we tend to experience so much stress and anxiety in situations that do not physically pose a danger, but do so on a mental level.
In these cases, when we suffer from stress or anxiety Our body is flooded with hormones. This means that our heart begins to beat strongly, our breathing accelerates and our muscles tense.
Since we cannot avoid these ways in which stress and anxiety affect us, it is best to try to deal with these feelings. One of the best ways to do this is through relaxation techniques These types of exercises allow us to calm anxiety quickly.
The relaxation techniques for anxiety and stress They are effective because they imply doing in our body the opposite of what these responses evoke. In fact, we can immerse ourselves in calm and avoid suffering from all the effects of experiencing stress and anxiety.
Breathing exercises for anxiety and stress
Below we present different relaxation techniques that will help you relieve stress and eliminate anxiety. Among the most beneficial, we highlight the following.
Focus on breathing: This type of mental relaxation It seems very simple, but the reality is that it is very effective on the effects of anxiety and stress. To perform this breathing technique you must take long, slow and deep breaths. The key to doing them is to reach the abdominal area of our body. As we perform these relaxation methods, that is, while breathing, you should try to gently release both thoughts and sensations that distract you. When focusing on our breathing it is very important to have some guidelines to do it correctly.
Body scan: These relaxation exercises combines a focus on breathing with progressive muscle relaxation. After five minutes of slow, deep breathing, focus on one part of your body and mentally release any physical tension you feel in that area. Thanks to these relaxation methods you can increase your mental and physical awareness, something that will help you better control the symptoms of anxiety and stress.
Display: In these types of relaxation Imagination and mental images take on great importance. To carry out this anti-stress and anti-anxiety relaxation, you must evoke relaxing scenes, places or experiences in your mind that will allow you to relax and concentrate. When choosing images, it may help you more if you focus on those that have more personal meaning.
Mindfulness Meditation: There is type of meditation to calm anxiety and stress which is very effective. In this relaxation technique we must focus on our breathing and bring our attention to the present, without getting carried away by the thoughts that invade our mind. There is a lot of research that indicates that these meditation techniques are very useful for those people who suffer from anxiety, depression and stress. When performing this type of meditations, it is also crucial that we have certain guidelines for doing so. We must also keep in mind that the first times we do it it may not work for us.
Yoga, tai chi and qigong: These three ancient practices combine breathing with a series of postures or fluid movements. These types of physical exercises are both de-stressing and will help you control the anxiety of your day. In fact, they are about meditation and relaxation exercises that allow distraction from the most accelerated thoughts that invade our mind.
Progressive muscle relaxation: This is about a relaxation technique very effective in reducing both anxiety and stress. To perform it you must tense and release several muscle groups. Therefore, you should concentrate all your tension in one area of your body and try to reduce the tension that accumulates in that part. By focusing on one part of your body this will also help you quiet and calm your mind. If these muscle relaxation exercises are constantly practiced, you can become more aware of your body when you are experiencing stress or anxiety.
Use a sentence: Another method to know how to relax In moments of tension it is precisely the use of a phrase or a sentence with meaning that allows you to have more physical and mental awareness at certain moments.
The relaxation techniques They are a very useful tool that, in addition to first requiring guidelines established by a professional (since doing them incorrectly could be counterproductive), can help you alleviate anxiety and stress at different times and situations. Despite this, when anxiety or stress takes over your daily life, it is important to go to a professional psychologist to put an end to all the symptoms and consequences of this type of overwhelming emotions and feelings.
