The feeling of relaxation is ideal and this is the reason people need to get help in the first place. Relaxation is much easier said than done because it can only be felt by people who have suffered through stress and panic attacks. Research shows that 33% of people show extreme symptoms of stress. People experience stress and anxiety which can be triggered by a range of situations, from small hassles to a big loss. Over 40 million people in America have anxiety symptoms. Cognitive-behavioral therapy (CBT) like exposure and other cognitive skills are relaxation skills. These skills address stress and anxiety from the viewpoint of the body by relieving muscle tension, handling breathing capacity, and soothing the mind. Relaxation skills can be designed, and other components such as personal care and delightful activities are also valuable to make us feel more relaxed. Relaxation techniques are proven to be effective when they are practiced efficiently. These skills help us handle stress and anxiety in a proper healthy way.
Relaxation: What You Need To Know
People who experience stress and anxiety also experience unpleasing physical sensations on a regular basis. Some of the most ordinary physical symptoms of anxiety are:
- Muscle tension
- Backaches
- Headaches
- A clenched jaw
- Nervousness
- Feeling ‘on edge’
- Hard to focus
These symptoms are trying to protect the human body with its side effects: blood flowing in our body and brain, with the help of flight or fight responses. Relaxation can be felt when the body stops protecting us from the symptoms, helping the person feel calmer and at ease. Relaxation techniques are like exercises. With stress and anxiety, tension increases over time. The ultimate goal of relaxation exercises is to lower the level of stress and anxiety with time.
The goal of relaxation skills are:
- Learn and know when and how to apply these skills
- Breathe properly to increase calmness and inner peace
- Learn to tolerate and avoid racing thoughts
- Develop awareness about tension and relaxation happening in the mind and body
- Lower tension and restlessness in the body
- Incorporate those habits and activities that will make a person’s life more fun and competent
- Learn to “slow down” and set practical targets and objectives to achieve
Learn to Manage Stress and Anxiety With Relaxation Techniques
In this technologically advanced world, life has become chaotic and almost everyone goes through stress and anxiety at some point in their lives. Stress and anxiety are really about how your body and mind respond to them. Experiencing short periods of stress is fine, and research has proven that it’s even healthy to take a little stress because it helps people overcome the challenge faced by people in their daily routines. Anxiety on the other hand is a feeling of fear and uncertainty. However, these tips and tricks will help individuals power down and distress. Here are some therapies that you might find helpful.
1. Breathing Exercises
Focusing on breathing patterns is one of the most valuable stress-reduction exercises. Deep breathing exercise helps a person feel calm down and relaxed. The breathing work when done efficiently can act as medicine for the mind and body.
2. Mindfulness and Mantra Meditation
Mindfulness meditation is an ancient technique that encourages self-awareness. It encourages people to focus on their minds, body, and souls. Mindfulness doesn’t help people in controlling their thoughts, instead it teaches them how to stay aware of their thoughts and tolerate the emotions that they’re feeling at the moment. Mantra meditation is the exact opposite of mindfulness. Because in mantra meditation, all attention is required for just one object, flame, or phrase. In both types of meditation practices, mind wandering can happen, but a person has simply to refocus. If an individual is at the beginner level of meditation, it might take at least two weeks to maintain his/her focus properly.
3. Progressive Muscle Relaxation
In this relaxing technique, individuals focus on relaxing their muscle tension with breathing exercises and guided imagery. Tensing and relaxing muscles with a combination of breath work instill a sense of peace and calmness.
4. Autogenic Training
In this technique, individuals focus on feeling warmth and weightiness in different parts of their bodies. Autogenic training instills feelings of emotional awareness and inner peace because it will make individuals repeat pleasant or soothing words for each of their bodies.
5. Visualization
Visualization will help people shift their minds and focus on a time when they were relaxed. That’s how it helps reduce the levels of stress and anxiety.
6. Yoga and Tai Chi
These exercises have been around for many years, and they are known as low-intensity exercises. Yoga and tai chi both include physical and meditative movements because it reduces stress and lowers blood pressure. Yoga involves strengthening and stretching postures while tai chi involves movements that are slow and graceful.
7. Biofeedback
Biofeedback helps people learn stress-reduction skills and knowledge by providing information about muscle tension, increased heart rate, and other vital signs. It’s helpful to gain control over several body functions that causes pain and tension. It directs a person to respond to stressful situations and improve their coping mechanisms.
Self-care: Important Weapon For Stress And Anxiety
Battling stress and anxiety requires a multifaceted strategy. Cognitive-behavioral therapy (CBT) helps us battling with certain factors.
- Moderate and balanced coping skills
- Treat mental illness
- A healthy diet
- Inhibit the usage of mind-altering drugs
- Confront conflict
- Time management
- Goal-setting
- Social support
- Slow down
- Regular exercise
Wrapping Up
Although sometimes stress becomes unavoidable, it leads to anxiety if not treated properly. Chronic stress and anxiety take a toll on a person’s physical, mental, and emotional health. Fortunately, several relaxation-based strategies can help individuals reduce their stress and anxiety and improve their overall being. Practicing different techniques of meditation is proven to be effective in reducing stress and anxiety.