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Simple Ways to Relax and Reduce Anxiety

By Sandy Schroeder

Sometimes stress swirls through our lives creating waves of anxiety. If you wake up every morning with a sense of unease and go to bed with a list of worries, you need ways to let go of the anxiety and restore calmness.

Relaxation techniques may help you work your way out of the anxiety, as pain lets go, mental alertness improves and energy returns, according to Dumblittleman.com

Here are a few relaxation techniques to try.

Breathe deeply - Find a quiet spot to sit. Inhale deeply capturing as much fresh air as possible. As you exhale let your tension and anxiety go. If you are extremely stressed, take five deep breaths in and out, letting your belly come forward with each one. Imagine all of that stress leaving your body with each exhale. Use your breath to relax wherever you are, at home, at work, or when you are traveling.

Move in a rhythm - These rhythmical movements use the arms and legs to help us focus on the sensations of moving the body. You could be walking, running, swimming, rowing, climbing or dancing. They help you relax when you concentrate on each movement.

Visualize a place you love - Step away from the stress and find a quiet spot to sit for a few minutes. Close your eyes and picture that perfect sunset on the water, or those gorgeous roses by the gate. Feel the air and enjoy the moment as you let your body relax.

Settle onto a yoga mat - If you have been doing yoga for a while you know anxiety can lift as you lower yourself onto your mat. If you practice it regularly it helps you increase strength, coordination, balance and flexibility. If you are new to yoga, talk with a certified instructor and get your doctor’s approval before beginning.

Progressive muscle relaxation - In this process you learn to relax and strain different muscle groups in the body. With regular practice you will feel what muscles are like under tension or totally relaxed. Then you will notice when muscles are tightening you can take steps at the first sign of tension to relax.

Sound or music therapy - You may choose to relax with the sound of rain, waves or wind. Or you might prefer the rhythmic sound of distant drums or other musical instruments. When you need to totally relax, pick your favorites and find a comfortable spot to lie down or sit.

If these relaxation techniques help to relieve your anxiety, use them whenever you need them. If anxiety symptoms persist, you may want to see your doctor for a referral to a psychologist to work on the issue.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in McKinney, Tex.

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