You might always wonder when people go through their difficult moments and dark struggles, who do they hold on to? Who is their strength? This best relaxation techniques when having anxiety attacks will help you.
People who suffer anxiety face this cruel world with much positivity but under this happy facade is an aura of weariness, troubled mind, and unending thoughts.
Reducing anxiety can be achieved through the use of relaxation techniques. To truly unwind, one must go beyond simply letting one’s mind wander or engaging in an enjoyable pastime.
Reducing the negative effects of stress on both your mind and body is what we mean when we say “relaxation.” It is possible to deal with the stress of everyday life by employing relaxation techniques.
If you are in a stressful situation and having anxiety, take a few deep breaths in and exhale, relax your muscles by imagining or visualizing. You may also try to interrupt your anxiety thoughts by counting to ten, and if you want refuge you can utter a silent prayer.
In this article, we will tackle and give the seven best techniques to help you relax when having anxiety. Continue reading and learn more about the techniques that will surely help you be at ease and calm.
7 Best Relaxation Techniques When Having Anxiety Attacks
Stress is a natural reaction to stressful situations that have evolved since our earliest days to help us survive naturally. Fortunately, we don’t have to deal with these kinds of real-world threats anymore, but stressful situations in our daily lives can still elicit a stress response.
Even if we could, we wouldn’t be able to avoid all sources of stress. We can, however, improve our responses to them.
Fear, dread, and anxiousness are common symptoms of anxiety. It can make you sweat, feel tense and restless, and cause your heart to race. When confronted with a difficult problem at work, taking a test, or making a major decision, for example, you may feel anxious.
Anxiety may provide you with an energy boost or assist you in concentrating. The fear, however, is not temporary for people with anxiety disorders and can be overwhelming.
If you are feeling anxious or having some anxiety attack, below are techniques to help you relax in a stressful situation.
1. Breathe in, breathe out
When you’re anxious, you’ll notice that your heart and breathing speed up a little bit. Then, you may start to sweat and feel dizzy or lightheaded, and you may start to get sick.
Your body and mind can both be calmed if you learn how to breathe more efficiently when you’re stressed. Follow these steps to get your breathing under control when you’re stressed:
- A place that is quiet and comfortable is a good place to sit. One of your hands should be on your chest and the other on your stomach. When you breathe in deeply, you should feel your stomach move more than your chest move.
- Take a slow, steady breath in through your nose Hear and see your hands as you breathe in, and pay attention to how they move as you do. It’s important to keep the hand on your chest still while the hand on your stomach moves a little.
- Slowly let your breath go out through your mouth
- Repeat this process at least 10 times, or until you start to feel less anxious about it.
2. Relax your muscle or body scan
Muscle relaxation is accompanied by a focus on inhalation in this method. Deep breathing for a few minutes is followed by focusing on one part of the body or a specific group of muscles, and then mentally releasing any tension there.
A body scan can help you become more aware of the link between your mind and your body.
You may notice a strain or tension in your muscles when you are anxious. This muscle tension can make it more difficult to manage your anxiety while you’re experiencing it. You can usually reduce your anxiety levels by relieving the stress in your muscles.
To quickly relieve muscle tension during anxious moments, do the following:
- Sit somewhere quiet and comfortable. Concentrate on your breathing while closing your eyes. Slowly inhale through your nose and exhale through your mouth.
- Make a tight fist with your hand. Hold your fist in place for a few seconds. Take note of all the tension in your hand.
- Slowly open your fingers and notice how you are feeling. You may notice that the tension in your hand has dissipated. Your hand will eventually feel lighter and more relaxed.
- Tensing and then releasing various muscle groups in your body, such as your hands, legs, shoulders, and feet should be continued. You might want to tens various muscle groups as you work your way up and down your body. Tensing the muscles in any part of your body where you’re injured or in pain will only aggravate the situation.
3. Count to ease anxiousness
Counting is a simple method for reducing anxiety. Find a quiet and comfortable place to sit when you’re feeling anxious. Close your eyes and count to ten slowly. Repeat if necessary, counting to 20 or a higher number. Continue counting until you no longer feel anxious.
This relief can happen quickly, but it can also take a long time. Maintain your composure and patience. Counting can help you relax because it gives you something else to think about other than your anxiety.
It’s an excellent tool to use in a crowded or busy environment, such as a store or train, where other anxiety exercises may be more difficult to complete.
4. Relax by staying mindful
Mindfulness is the gentle and nonjudgmental practice of being present in your current state and surroundings. When your thoughts are racing and anxiety is building, staying present can help you create a calm state of mind.
Allow your mind to focus on what is happening right now rather than worrying about the past or future, which is the goal of this meditation. To bring yourself out of your thoughts and into the present moment, do the following:
- Close your eyes and find a quiet and comfortable place to sit.
- Take note of how your breathing and body are feeling.
- Now turn your attention to the sensations you’re experiencing in your environment. What’s going on outside of my body, you might wonder? Take note of what you can hear, smell, and feel in your surroundings.
- Change your focus of attention from your body to your surroundings and back until your anxiety begins to fade.
5. Relax by interrupting your anxious thoughts
When you’re anxious, it’s difficult to think clearly. Anxious thinking can lead us to believe harmful, untrue thoughts or to act in ways that exacerbate our anxiety. Breaking or interrupting your anxious thoughts can help you think more clearly and react appropriately to them.
Here’s how to break the cycle of anxious thoughts:
- Consider whether you have a problem with constant worry. It’s important to be aware of this if the answer is yes.
- Experiment with different ways to break up your anxious thoughts, such as:
- Singing a silly song about your anxiety at a fast tempo, or speaking about your worries in a funny voice.
- Instead of focusing on your anxiety, choose a pleasant thought to think about. This could be someone you care about, a favorite place, or something you’re looking forward to doing later in the day, such as eating a delicious meal.
- Read a book or listen to music.
- When you shift your focus from your anxiety to the task at hand, pay attention to how you feel.
6. Relax by imagining
You’ve probably heard the phrase “finding your happy place.” Mentally imagining a relaxing place can relax your brain and body, research shows.
Sit in a quiet, comfortable place when you start feeling anxious. Imagine your dream getaway. The image should be calming, happy, peaceful, and safe. Affirm it in your mind whenever you feel anxious. Assume you were there and noticed every little nuance. Imagine the smell, feel, and sound of the place. Imagine yourself there, at ease.
Inhale slowly through your nose and exhale slowly through your mouth once you’ve captured your “happy place.” Breathe in and out slowly until your anxiety subsides. Whenever you’re anxious, go here.
If religion or spirituality is important to you, you may find this method particularly appealing. Using this method, you silently repeat a short prayer or a phrase from a prayer while concentrating on your breath.
As opposed to picking one method, experts recommend trying several until you find the one that works best for your needs. At least 20 minutes of practice a day is recommended, but even a few minutes can be beneficial.
However, the longer and more frequently you practice these relaxation techniques, the greater the benefits and the greater the amount of stress you can reduce.
Stress responses like elevated heart rate, rapid breathing, and tense muscles are addressed by these anxiety techniques or exercises, which help your body feel more like it does when you’re relaxed. However, these anxiety exercises may not work for everyone
Anxiety can interfere with one’s thoughts and actions, and it can be difficult to get rid of it. It’s important to remember that even if you’re feeling overwhelmed by your situation, you can find relief. Try one of these anxiety exercises the next time you’re feeling tense.
If, on the other hand, your anxiety is frequently interfering with your day-to-day activities, happiness, and enjoyment, you may want to consult with a mental health professional.