No one is immune to stress and anxiety, but to anyone who has ever felt nervous or anxious, it's clear to see why stress can have such a negative effect on everyday living and even monumental factors such as life expectancy. Relaxation techniques can be tough to summon and use in especially frazzled moments, but they are the key to calming down, gaining control and improving overall health.
Breathe Deeply
During an anxiety attack or moment of extreme stress, it can be helpful to breathe deeply and fully. Try to clear the mind completely and focus only on each breath. Sit up straight and maintain a comfortable posture. Close your eyes, and put one hand on your abdomen to feel the breath going in and out. Inhale slowly and deeply through the nose, concentrating on drawing in fresh air. Resist the urge to breathe in a shallow way. Let air out through the mouth, contracting stomach muscles as you do. Repeat until you feel more relaxed.
Relax Muscles
Helpguide.org recommends a technique called progressive muscle relaxation for effective stress relief. To do it, find a comfortable place where you can spend a few minutes. Loosen or adjust any tight clothing, and remove your shoes if necessary. Begin with deep breathing, and continue for a few moments. Finally, begin to focus on muscles and body parts. Begin with the toes on one foot. Squeeze and tense them, hold and release, feeling tension evaporate. Repeat the same process with the entire foot, then each part of the leg. Move on to the other leg, and finish with the stomach, chest, upper body and finally the shoulders, head and neck.
Exercise
The Cleveland Clinic recommends exercise for anxiety relief, since physical activity of any kind is a productive way to distract the mind from feelings of anxiousness. The Mayo Clinic calls exercise "meditation in motion," noting that it produces endorphins, releases tension and improves mood. Meditative exercises that focus on a mind-body connection, such as yoga, Pilates and tai chi, are good low-impact choices. For more intensive exercise, try biking, swimming, jogging, rollerblading, dancing or tae kwon do.
Get a Massage
Massages, whether from a licensed therapist or a friend, have many physical benefits and help to dissolve anxiety and improve focus. They can also boost energy level, relieve sinus pressure and ease pain. Even a very short massage can have significant positive effects.
Think Positively
Worrisome thoughts and negative self-talk have detrimental effects on the body and the mind. In contrast, the Mayo Clinic notes that thinking positively and focusing on good, productive thoughts may have the power to ease depression symptoms, boost immunity, improve coping skills and even prolong life span.
