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Anxiety Disorder Relaxation Techniques

Anxiety disorders can interfere with the school, work, family and personal lives of all who suffer from them. Even for people being treated with psychotherapy or prescription medication, anxiety can still be a problem. Relaxation techniques are a good complement to any anxiety treatment plan. Performed properly, these techniques can be used to ease anxiety from daily stress or difficult situations.

  1. Deep Breathing

    • Deep breathing exercises are a convenient relaxation technique for someone who suffers from an anxiety disorder. Deep breathing is simple and can be done just about anywhere. Just sit up straight, or lie down flat if you can. Breathe in slowly through your nose and exhale slowly through your mouth. To check that you are breathing deeply from your diaphragm, place one hand on your chest and one on your abdomen. The hand placed on the abdomen should rise significantly when you inhale and fall as you exhale, while the other hand should move very little. A few minutes of deep breathing in a stressful or anxiety-provoking situation can help lower the heart rate and reduce feelings of stress or arousal.

    Meditation

    • Another useful relaxation technique for relief from anxiety is meditation. For some, meditation helps to clear the mind and calm physical signs of stress or anxiety. All that is needed for meditation is a quiet place to sit and relax, one where interruptions are unlikely. Sit up straight, either on the floor or a straight-back chair. Inhale deeply through your nose and exhale slowly through your mouth, concentrating on nothing but your breathing. Try to clear all thoughts from your mind and think only of the way your body feels as you breathe in and out.

    Progressive Muscle Relaxation

    • Progressive muscle relaxation is yet another relaxation technique for the anxiety sufferer. It is somewhat more complicated than deep breathing or meditation, but it can be very effective for putting the mind and body at ease. To practice this technique, lie on a flat surface in a quiet room. Remove or loosen any tight clothing and close your eyes. Starting with your feet, tense each muscle group in your body, moving in a straight line up to your head and face. Hold the muscles for a count of 10, and then release and tense the next muscle group. Take slow, deep breaths as you tense and release your muscles. This technique should help clear worries from your mind while eliminating tension from your muscles.

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