Relaxation Techniques for Anxiety and Nervousness

Too much anxiety, stress, and nerves can cause a lot of problems in daily life and have damaging effects on health. If you are suffering from anxiety, it is important to find a way to release some of that anxiety and bring some peace back to your body and mind. Below are three techniques for relaxation that should help to relieve anxiety, nervousness, and stress.

Meditation

• Meditation is a simple way to calm anxiety and relax the body and mind. Since meditation requires little more than a quiet place to sit, it can be performed at almost any time. To meditate, first find a quiet place where you will not be disturbed by anyone until you are finished. It is important that you do not have any distractions so that you may concentrate on quieting your mind. Sit on a flat, comfortable surface such as the floor or a straight-back chair. Avoid meditating on a bed since you may be tempted to fall asleep. Breathe in slowly through your nose and exhale through your mouth. Try to concentrate on nothing but your breathing and try to clear your mind of all thoughts. It may take some work to be able to clear your mind completely, so be patient with yourself.

Breathing Exercises

• One of the most convenient relaxation methods is deep-breathing. These exercises can be performed at any time when anxiety and nervousness occur. Deep breathing involves sitting straight in a chair or lying down flat. One hand should be placed on the chest and the other hand on the abdomen. When breathing in, the hand placed on the abdomen should rise significantly while the hand on the chest rises very little. This is to ensure that you are breathing from your diaphragm, rather than taking shallow breaths from your chest. Take a few minutes to quiet your mind and focus on only your breathing. Breathe in slowly through your nose and exhale slowly from your mouth. In a few moments, you should feel more relaxed and ready to proceed with your day.

Progressive Muscle Relaxation

• Progressive muscle relaxation may take more practice to learn than deep-breathing exercises, but it is a valuable technique for easing anxiety. This technique involves the tensing and releasing of muscle groups in the body, starting from the toes and working up to the face and head. You will need to begin by lying down on a flat surface in a quiet area. Take off your shoes and loosen any restrictive clothing. Start by tensing the muscles in your feet and holding for ten seconds, then releasing. Do the same with your calves, thighs, buttocks, back and so on. Progressive muscle relaxation can not only help release muscle tension but it can also help you acknowledge when your body is tense and may need some relaxation.