Relaxation techniques are effective treatments for many people with anxiety disorders. People with anxiety often worry so much it can create tension and irritability. It can even lead to physical symptoms, such as restlessness, insomnia, headaches, muscle tension and trembling. Simple relaxation methods can reverse the conditions caused by anxiety.
Progressive Muscle Relaxation
Muscle tension can build up in a person who is anxious most of the time. Releasing muscle tension is an important step in relieving anxiety. You can do this by slowly tensing and then relaxing each muscle group, the Mayo Clinic explains. You will eventually be able to feel the sensations and differences in how the muscles feel when tensed and relaxed. Exercises often work from the toes up to the neck by tensing the muscles for a few seconds and then relaxing for about 30 seconds, repeating the process several times in each group.
Deep Breathing
Hyperventilation, or deep and rapid breathing, is often brought on by anxiety. It can cause a loss of carbon dioxide from the blood and fainting spells. But it can be counteracted by learning deep breathing exercises that involve breathing from the diaphragm instead of the chest, which can happen during anxiety attacks. Sit or lie down and place one hand on the abdomen and one on the chest. Concentrate on having your abdomen move instead of the chest as you slowly inhale and exhale. Similar methods are used during yoga exercises by breathing slowly through the nostrils, keeping the mouth closed and a hand on the stomach as it expands and contracts. The idea is to keep the movement of the abdomen smooth.
Visualization
Imagery techniques, as with muscle relaxation, help teach the person to do simple exercises in any situation to relax and avoid anxious feelings. Visualization works by imagining a peaceful or calm area while closing the eyes and picturing yourself there. The image might be on a beach, near a lake or in a quiet field where all anxious feelings disappear.
Biofeedback
Anxiety is often the result of stress. Biofeedback therapy works well with people whose conditions stem from stress, according to the University of Maryland Medical Center. The therapy helps people relax enough to reduce their blood pressure, muscle tension, tension headaches and heart rate. People undergoing biofeedback learn to control bodily processes. Electrodes are attached to the skin to measure certain processes such as blood pressure and heart rate. You can read the results on a monitor and the therapist helps you through relaxation and mental methods to change readings. This improves the results as you watch the readings on the monitor change.
Exercise
The stress that causes anxiety in many cases can flood the body with adrenaline and other stress hormones. Physical activity is a great way to lessen these chemicals and become more relaxed. Exercising at least three to four times a week is recommended, according to Better Health Channel. Varied exercise routines are suggested to relieve boredom.
