Exercises To Calm Your Anxious Thoughts
Tools for managing anxiety
In the journey of dealing with anxiety, some of us might find mastering it a bit of a tall order. In such cases, the goal often shifts to achieving a sense of control over anxiety. To help in this endeavor, several relaxation methods can be employed to alleviate mental unease and the muscular tension it brings about.
Precautionary Note: For those with pre-existing medical conditions, especially respiratory ones, it's wise to consult with your general practitioner prior to starting any relaxation regimens.
Frequency is Key
Aiming for 2 or 3 relaxation sessions, each lasting about 30 minutes per day, can be beneficial. The philosophy here is that regular practice enhances mastery, and consequently, effectiveness. Persistence is crucial - don't abandon the techniques if immediate relief isn't felt. Be patient - you'll start noticing the positive effects gradually with consistent practice.
Setting the Stage for Relaxation
Preparation is paramount before embarking on relaxation exercises. This includes ensuring a serene environment and a calm state of mind and body. Here's a quick guide:
Choose a peaceful, cool room devoid of disruptions.
Assume a comfy posture, sitting or lying down, keeping your legs in a natural position.
Dress comfortably and preferably barefoot.
Either lightly shut your eyes or focus gently on a point ahead.
Empty your mind and concentrate on your breath.
It's okay if relaxation doesn't kick in right away. Thoughts may interrupt - let them flow without dwelling on them. Monitor your relaxation levels pre and post-exercise to gauge effectiveness.
Mastering the Art of Relaxation Breathing
Rapid and deep breathing can exacerbate anxiety, possibly leading to dizziness or faintness. In contrast, slow, rhythmic breathing can help manage anxiety-inducing thoughts and sensations, promoting tranquility. Here's a method to regulate your breath:
Breathing: we do it every moment, yet we often overlook its potential for tranquillity. Here's an exercise to harness that power:
Find a quiet space. Rest one hand on your chest, and the other on your belly. Your goal is to ensure your stomach moves more than your chest as you breathe. Slowly inhale through your nose. Observe the rise and fall of your hands: the belly should rise more than the chest. Exhale slowly through slightly pursed lips. Repeat this 10 times, twice daily. With practice, this will become second nature, no need for hand guidance.
The Mind is a studio
for visualization
Engage the mind's power to create a personal sanctuary. It can be real or imaginary, a haven of calm and peace. Craft this haven with as many sensory details as possible.
Close your eyes, inhale slowly through your nose. As you exhale, immerse yourself in your tranquil haven. Stay in this state for 10 to 20 minutes, letting your breath anchor you. I have created a 25 minute creative visualisation to support this process. Please feel free to use.
Body Whisper: Muscle Relaxation
This technique tunes you into your body's language. Starting from a comfortable seated position, close your eyes and focus on your breathing.
Ball your hand into a tight fist, holding that tension for a few seconds. Then, let go, slowly unfurling your fingers. Notice the tension melting away, replaced by a sense of lightness and relaxation.
Avoid any area where you have a physical injury or condition causing pain.
Everyday Reminders: Cued Relaxation
Once you've got a hang of these exercises, you can introduce them into your daily life using a cue - a gentle nudge reminding you to relax. It could be a sticker on your laptop or a particular room in your house. When you spot your cue, drop your shoulders, check your breathing, and consciously relax your muscles.
Afterglow: Post-Relaxation
Don't rush off post relaxation exercises. Stay seated, eyes closed, soaking in the tranquillity. Open your eyes and get up slowly to avoid dizziness.
Remember, relaxation is a journey, not a destination. Enjoy the process!
