Nowadays many people suffer from the consequences of a fast-paced lifestyle.. When during day to day life there are many activities, responsibilities and stress, brain is on alert and hormones that are harmful in the long run.
The real danger never comes and yet the hormones are still there, causing anxiety and stress. This affects mood and physical health, but it is possible to resort to different relaxation techniques to combat anxiety.
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10 relaxation techniques to combat anxiety
The constant feeling of anxiety, stress and mental exhaustion is a serious warning from the body.. It is time to act when the body notices an excess of work or activities, and it is that health problems can appear that must be avoided.
Learning to relax is the most advisable alternative to any medication. It is best to learn any of the different relaxation techniques to combat anxiety, which allow self-regulation.
A correct breathing has surprising effects on the organism.. Yes, we breathe all the time, but not always in a relaxing way. A proper breathing technique helps to lower stress levels.
To achieve this, sit with your back straight and your thighs at 90º. It is best to place one hand on the abdomen and one on the chest, so it is easier to concentrate on how the air enters these two areas.
In this way, inhale deeply through the nose and exhale through the mouth gently. You should perceive how the air enters more over the abdomen, that is the correct technique.
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Visualization is a simple but powerful relaxation technique.. It is best if it is accompanied by correct breathing. It is necessary to choose a relaxed place where there is not too much noise and whenever possible accompanied by soft instrumental music.
To begin, close your eyes, concentrate on the entry and exit of air, and then take your mind to a place that causes tranquility. It can be the sea, a garden full of flowers, etc., and we must try to recreate with the 5 senses each of the elements of the place.
3. Progressive muscular relaxation
Progressive muscular relaxation helps to become aware of the body.. This relaxation technique consists in relaxing each group of muscles. You can start with the toes and work your way up through each set of muscles.
It is versatile because it can be done while lying down or sitting. To do this, tense a muscle group for 5 seconds and relax it for 30 seconds before moving on to the next. It can be done with toes, feet, legs, arms, abdomen, neck, head, mouth, etc.
4. Autogenic relaxation
Autogenic relaxation brings together several relaxation techniques. Once breathing, visualization and muscle relaxation are mastered, they can be carried out naturally at the same time and in a single relaxation session for greater benefit.
Sit or lie down in a comfortable place away from intense noise. Begin by inhaling and exhaling, carry out a visualization of the place that relaxes while contracting and relaxing the muscles.
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Mastering a meditation technique is highly recommended.. It can take time, but it is a very effective way to combat anxiety. There is a very simple way to start meditation, the challenge is to keep the mind from wandering.
It is necessary to sit in a comfortable place, away from loud sounds and where there are no interruptions. Start by taking a proper breath and at the end of each breath repeat some short phrase such as “I feel calm” or “I relax”. During this process you should not think of anything but the air going in and out and the phrase you choose.
Mindfulness is a philosophy of life about connecting with oneself.. Within this philosophy there are different techniques to achieve this connection. They must be practiced until they are mastered, and are undoubtedly an excellent relaxation technique to combat anxiety.
One of the techniques of mindfulness is to make a mental scan of the body. It consists of sitting or lying down comfortably and accompanying with relaxing music to go over each part of the body. This way you feel the physical and emotional processes that you are experiencing at that moment.
There are relaxing massages that are very pleasant and combat anxiety.. Resorting to a relaxing massage is an excellent idea, although it requires another person to perform it. It is best to go to a beauty center or spa where an expert will perform it.
The advantage of a relaxing massage is that it can focus on areas of the body that are injured due to stress, such as shoulders, neck and back. These massages are accompanied by relaxing music that allows an ideal environment to reduce anxiety.
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Aromatherapy complements other relaxation techniques.. With essential oils from plants that are known to have relaxing properties, it relaxes the body and mind. This improves concentration and mood.
Essential oils can be added to a bath or use a diffuser to enjoy their aroma while doing a deep breathing exercise. Ylang-ylang, lavender, mandarin or sandalwood are some of the aromas that can be used in aromatherapy.
Yoga is a physical and mental discipline that has very effective relaxation techniques.. Yoga cannot be reduced only to an exercise to relax, although its global practice helps to keep stress and anxiety under control.
Practicing yoga has physical, mental and spiritual benefits. Through the exercises, a state of full consciousness is achieved to eliminate stress from our system. It requires practice and perseverance, and represents a great relaxation technique to combat anxiety.
Hydrotherapy is used for many purposes, and one of them is relaxation.. A hydrotherapy is commonly carried out in spas or spas. It is used to treat some diseases or for muscle rehabilitation, but there are hydrotherapy sessions focused on relaxation.
For example, mechanical pressure hydrotherapy is used to help relax muscles. A thermal hydrotherapy session with hot or warm, chlorinated water also has relaxing effects. In some places this hydrotherapy is accompanied by aromatherapy.
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