Medical tests, final exams, job interviews, first dates, tight deadlines and family stress can bring on anxiety. The racing heart, twisting stomach and sweaty palms are physical responses to a rush of adrenaline as the body responds to stress. Relaxation is one way to cope with anxiety. During a relaxed state, blood pressure drops, the rate of breathing and heart rate slows and muscle tension decreased. Different methods of producing this relaxation response work for different people, so you might try several methods before you determine the one that's best for you.
Breathing
Focusing on your breathing distracts your minds from worries, increases oxygen intake and can slow the heart rate. One technique, recommended by the University of Maryland Medical Center, involves placing one hand on your stomach and one hand on your chest. Inhale as deeply as you can, filling the stomach and chest with air. Then exhale slowly. You can also count slowly to four as you inhale and exhale. Whenever you feel yourself become anxious, stop and take a few deep breaths.
Body Awareness
Also known as autogenic training, body awareness involves closing your eyes and focusing on the sensations in your body. It can be very relaxing. Take a mental inventory, starting at your feet and noting how your feet feel in contact with the floor, the heaviness of your legs, the warmth of your skin, or the beating of your heart. You can also purchase meditation tapes to talk you through this body inventory.
Visualization
In visualization, you imagine yourself in a relaxing setting and situation, such as in a meadow of flowers by a stream, or lying on the beach. Focus on making the situation as real as possible, imaging not only what the scene looks like, but the feel of sand or soft grass against your skin and the aroma of flowers. With practice, you will be able to immerse yourself in this scene without a lot of effort.
Muscle Relaxation
With muscle relaxation you first tense, then relax the muscles, releasing the tension. Start with the feet and toes and move up the body until you reach the head. You'll need a place where you can lie down and have some privacy; don't be surprised if you become relaxed enough to fall asleep.
Meditation
Meditating on an image or word or phrase relaxes many people. The idea is to empty your mind of everything except the word or phrase. Meditation takes practice, but becomes easier with time. The University of Maryland Medical Center reports that meditation reduces levels of stress hormones.
