Between work, family and other responsibilities, modern life can be quite stressful. If you find yourself feeling anxious, calmness exercises can help. Recognizing when your stress level is rising is the key to taking control, Dr. Jeanne Segal and colleagues write for the Helpguide website. Physical exercise, mindfulness and visualization are useful tools in your anxiety-busting arsenal.
Breathing
Breathing is something you don't have to think about, but becoming aware of your breath is an effective calmness exercise. In his book "Peace is Every Step," Buddhist monk Thich Nhat Hanh recommends thinking of a mantra as you inhale and exhale. Dialectical behavior therapy creator Marsha Linehan suggests using the mantra "wise mind." On an inhale, think to yourself, "wise." On the exhale, think, "mind." Linehan explains that wise mind is the opposite of "emotion mind," in which your feelings contribute to your level of distress. Close your eyes or keep them slightly open and focused on one spot as you practice breathing exercises.
Visualization
If you can't take a vacation to get away from your stress, take one in your mind. Invest in a guided visualization CD, download an MP3 or make your own by reading a visualization exercise out loud and recording it. You might find that having a loved one make a recording for you brings you an additional sense of calm. Visualization exercises involve picturing yourself in a different situation or imagining that a problem is resolved.
Yoga and Meditation
Yoga is both physical exercise and moving meditation. Anusara yoga creator John Friend, writing in "Yoga Journal" magazine, suggests specific asanas, or yoga poses, to alleviate stress and promote calmness. In addition to restorative asanas, in which you focus on relaxing and aligning your body, Friend recommends a vigorous flow that incorporates standing poses, back bends, inversions and arm balances. As you practice, Friend suggests making your exhalations slower and fuller than your inhalations, which can help regulate blood pressure and heart rate.
Considerations
If you are having panic attacks or such severe anxiety that you find your daily functioning is impaired, you might need to see a psychotherapist. A trained clinician can assess your need for medication or specific therapy. Signs that your anxiety merits clinical attention include phobias, such as a fear of being alone, driving a car or going outside your comfort zone, or repetitive behaviors indicative of obsessive-compulsive disorder. There is no need for your anxiety to limit your life when so many effective treatments exist.
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