Unfortunately, anxiety is very common in today’s society. Stressful jobs, having to deal with children, situations that are out of our control … All this contributes to the fact that today, people live immersed in an atmosphere of nervousness, tension and anguish that always ends up leading to the same: A unconscious emotional state that makes us feel restless and that, as much as we want, we cannot appease. Anxiety is reflected as a constant feeling of restlessness in the day to day that prevents us from fully enjoying the moment.
In some cases, the symptoms of anxiety are momentary and generated by a specific and very limited context. The real problem comes when these symptoms are prolonged in time and that feeling is present with us both day and night. This causes muscle tension that makes it increasingly difficult for us to be relaxed and at ease.
Although in these cases it is recommended to go to a professional immediately, you can learn to alleviate the symptoms by putting into practice certain relaxation techniques that will help you reduce anxiety. Next, we propose the most effective ones. They are simple, you can carry them out at home and you will get very good and effective results.
Very effective relaxation exercises to calm anxiety
You think that you are not able to cope with the anxiety that you are feeling right now, but you are wrong. If you do your part, you can fight it and end it forever. Pay close attention to the following exercises to calm yourself down:
1: Learn to control your breathing
Are you yawning uncontrollably? Do you sigh deeply continuously? This is because one of the main symptoms of anxiety is shallow breathing. The first thing you should do is be aware of it and start putting into practice a simple technique that you can carry out anywhere: breath control. Follow the next steps:
Don’t breathe in through your mouth, do it through your nose.
Breathe slowly and deeply several times. You have to notice how the abdomen widens on inspiration and how it narrows on exhalation.
Breathe deeply through your nose a couple of times, followed by slow, gentle exhalations through your mouth.
2: Leave your mind blank for a moment
Our brain does not stop at any moment, the head goes round and round and the thoughts arise faster than we can realize. The problem is that probably if you suffer from anxiety, your thoughts will not be positive and that negativity, contrary to appeasing the symptoms, will only increase them.
It seems impossible to leave your mind blank, right? With this technique, you will not be able to eliminate thoughts completely, but it will help you to put some distance from them. In addition, if you do it at the same time as you do the breath control, the exercise will be much more effective:
Put into practice the breath control exercises that we have explained previously.
Concentrate only and solely on your breathing while you are doing them.
Try to get to number five and if a thought crosses your mind interrupting the process, reset the counter.
As you master the exercise, increase the number of breaths with a blank mind.
3: Schultz autogenic training
This relaxation technique is one of the most used in psychology. What we propose below is a reduced version of the exercise so that you can put it into practice in a more or less short time.
+Choose a comfortable and relaxed area where nothing distracts you. It can be at home or in a park, the important thing is that it is a place where you feel comfortable and transmit tranquillity.
+Close your eyes and breathe deeply.
+With each exhalation you do, you must mentally repeat to yourself: “I am relaxed, I am calmer and calmer.”
+Concentrate on your right leg and gradually focus your attention on its heat. You see slowly relaxing it and at the same time repeat: “My right leg is relaxed, it is more and more relaxed.”
+When you get that limb relaxed, repeat the same process with your left leg. Then move on to the abdomen, arms, and neck.
+When your neck is a relaxed move to the head. Focus on it and repeat: “My head is relaxed and clear. ” At this time your whole body should be in a complete state of relaxation.
+Take a deep breath before opening your eyes. Try to retain that state of relaxation and before getting up, stretch your muscles and activate all your senses again.
Fight anxiety with these simple relaxation techniques
In addition to these exercises that we have shown you, there are small very very simple gestures that you can put into practice in your day to day to reduce and eliminate the anxiety that you are going through little by little. Very attentive:
4: Listen to relaxing music
The music frees the soul. Music is capable of awakening all our senses. Music is life. Take advantage of the power of music to calm your anxiety. The best thing is that you choose to listen to classical music or relaxing music and do it in a quiet environment that generates confidence and security. You don’t want to raise the volume too much, otherwise, it will put unnecessary strain on your ear.
5: Go running
Physical activity is also very beneficial in alleviating anxiety symptoms. You can opt for running. Practising it will help you disconnect from your daily problems and will also have a positive influence when it comes to activating and releasing your muscles stressed by nerves.
6: Remember a happy moment that you have lived
When anxiety is present in us, it seems an insurmountable wall that we cannot be able to cross. One of the best techniques to make those nerves disappear is to look back, remember and remember a happy moment that you have experienced in your life. This will be very helpful in realizing that you can overcome any problem that comes your way and be happy just as you were at that particular moment.
7: Play with your pet
Did you know that having animals has great benefits? Dogs, cats and any other type of pet are also capable of perceiving the bad moment that their owner is going through. They also suffer from your pain. Playing with your pet will make you disconnect from problems and will help you reduce the many tensions that anxiety causes.
8: Talk to someone you trust
One of the worst things you can do if you want to eliminate your anxiety is to swallow all your problems to yourself. Call that trusted person and tell him how you feel, express yourself and share with him the suffering you are going through. They may not be able to give you the solution to your problem, but the act of talking and venting will be incredibly beneficial to you. You are not alone!
9: Laugh nonstop
It is true that when one is going through a moment of stress and tension, it is very difficult to find enough reasons to smile. But it is widely proven that laughing helps and that, although the context is not always the most appropriate, finding a situation or a person that helps us laugh will also help you fight anxiety.
10: Walk around an outside area
One of the surefire ways to reduce anxiety is movement. And we are not referring to that movement guided by anger or fear. The best thing to release tension is that you go out for a walk in a quiet space and fully concentrate on your steps and become aware of other realities outside your mind.