If you suffer from an anxiety disorder, you know how debilitating the symptoms can be. Panic attacks, obsessive thoughts and constant feelings of fear and anxiety can impact your daily functioning and well-being. Luckily, there are many exercises you can do to take control of your anxiety and, at the very least, help to alleviate some of your symptoms. Keep in mind that these exercises are no substitute for medication or psychotherapy. If you have an anxiety disorder, you should consult your doctor or a licensed mental health professional to discuss treatment options.
Deep Breathing
When your body encounters a situation perceived as stressful or dangerous, you trigger the "fight or flight" anxiety response. One of the main symptoms you will encounter when you feel anxious is shallow and rapid breathing. Your body is preparing itself for battle or to run away. If you have an anxiety disorder, you may experience this symptom even when there is no actual danger. To counter this reaction, try basic deep breathing techniques. According to the University of Maryland Medical Center, deep breathing helps your body to relax and get in sync. If possible, lie down or sit in a comfortable chair. Close your eyes and begin to focus on your breath. Place one hand on your abdomen and become aware of the breath rate. Try to consciously slow down the inhale and the exhale.
Visualization
You can practice visualization techniques on your own or with the assistance of a guided visualization audio program, available in most bookstores and online. According to the UMMC, visualization can help you to relax and let go of stress. Visualization takes the focus off of the anxiety-causing stimuli, giving you a break from feelings of constant mental tension. You will want to wear comfortable, non-constricting clothing and get yourself into a comfortable position. Lie down and close your eyes. Picture yourself at a peaceful, tranquil location, such as the beach. Imagine the scenery as vividly as possible. Notice all of the details of your surroundings. Involve all of your senses--smell the sea air, hear the crashing of the waves, feel the sand beneath your body. Just allow yourself to relax and enjoy this process for as long as possible.
Meditation
When we feel anxious, our natural tendency is to want to make the feeling go away. However, according to Drs. Martin M. Antony and Peter J. Norton in "The Anti-Anxiety Workbook," fighting anxious feelings often has the opposite effect. Meditation can help to ease your symptoms of anxiety by helping you to be more self-accepting and at ease with your feelings. It can help to slow down the central nervous system's response to anxiety, causing you to feel more calm and peaceful. You can learn to meditate using a DVD or CD. You can also take a meditation class at many yoga studios and community centers.
References
- University of Maryland Medical Center: Relaxation Techniques
- "The Anti-Anxiety Workbook"; Drs. Martin M. Antony and Peter J. Norton; 2008
