Top Relaxation Techniques for Anxiety

Almost everyone deals with anxiety. Maybe your anxiety is due to pressures at work, family drama, the chronic illness of a loved one, or financial troubles. Some people develop anxiety as a side effect of medication or are more susceptible due to genetics or family history. Whatever the reason, learning relaxation techniques for anxiety can help you offset some of the symptoms.

For example, chronic stress can lead to severe anxiety, depression, unexplained body aches, headaches, digestive issues, sleep problems, appetite changes, rapid weight loss or gain, and even heart disease. Anxiety can create panic attacks with the sudden onset of shortness of breath, rapid heart rate, dizziness, shakiness, excessive sweating, trouble swallowing, and chest pain or tightness.

The good news is that you can incorporate a few of the top relaxation techniques for anxiety and take back control.

Five relaxation techniques for anxiety

Relaxation techniques for anxiety are like weapons in an armory. Anxiety can sneak up on you. You may not even be aware of the amount of stress you are under, but subconsciously your body knows. In response, you may develop physical symptoms and conditions.

The following five relaxation techniques for anxiety can help ease your anxiety and focus your mind back to where it belongs.

1. Visualization

Guided visualization is a great way to reduce stress and anxiety. With visualization, you take a few moments to close your eyes and breathe deeply. Imagine yourself somewhere quiet and calm, perhaps a favorite place, like the beach or a cabin. What do you see? If you were there, what would you hear and smell? Can you incorporate your senses into this visualization?

You can use a recording or stream a video, or you can learn to visualize on your own. A counselor can also walk you through the process until you feel more at ease.

2. Deep breathing

Have you noticed how shallow your breathing becomes when you are anxious? What about your heart rate? Does your heart feel like it is beating out of your chest? Because our breathing becomes quick and shallow, we can feel lightheaded and dizzy. To counteract these sensations, we need to practice deep breathing.

You will find several deep breathing methods online. However, to start use a simple strategy. Inhale through your nose until you feel your lungs completely filling up with oxygen. Pause for a few beats, then slowly exhale through your mouth. Repeat this exercise until you feel calmer.

3. Music and art therapy

There is something about creativity that settles our minds and souls. Perhaps it is because God Himself is the Master Creator. We are full of creativity. Even if you do not typically feel very creative, you can receive the benefits of music or art therapy.

With music and art therapy, you can let yourself go, dropping anxious thoughts from your mind and producing something that is uniquely yours. You may choose to paint a copy of another work, recreate a piece of music, or choreograph a dance. However, you choose to express your creativity, it will belong to you. There is something satisfying about accomplishing a goal and bringing it into existence.

4. Yoga

Many people practice yoga flows, not for meditation, but to reduce anxiety and connect with deep breathing practice. Yoga flows ground you and keep you in the present while stretching tense muscles and helping you pinpoint where you carry your stress.

You may want to attend a yoga class a few times to ensure you are in proper form. You can also find beginner yoga videos online. The important thing to remember is to never push your muscles to the point where you feel pain. A little uncomfortableness is normal and exposes those tense or weak areas, but pain should never occur.

5. Steady-state cardio

Steady-state cardio provides anti-anxiety benefits. When you work out at a moderate pace, your brain releases chemicals, endorphins, that leave you feeling happy and satisfied. Exercise boosts your confidence and self-esteem.

How do you take advantage of this natural mood booster? Incorporate at least 30 minutes of exercise daily. Choose an exercise that will allow you to relax your mind. Try walking, running, swimming, bicycling, or dancing. Set a timer for at least a half hour.

Journal how you felt before you exercised and compare that to how you felt afterward. Does your anxiety seem more manageable after a good workout session? Most people experience a sense of relaxation after this type of exercise.

Christian Counseling for Anxiety

Do you feel like your anxiety is out of control? Do you need help with relaxation techniques for anxiety? Contact us at Irvine Christian Counseling today to schedule a session with a Christian counselor in Irvine, California. Your counselor can make suggestions based on your specific circumstances and work with you to reduce stress. Give us a call today.