Relaxation Techniques for Anxiety – 7 Effective Areas

Effective relaxation techniques for anxiety are varied and sometimes based on individual taste. They can be important for maintaining well-being and productivity. Here are seven proven areas to consider.

I. Burn up the excess energy

Anxiety in chemical terms produces stress hormone like cortisol and adrenaline. These can be useful short term to for the extra energy need for fight-or-flight response to a real and imminent danger. But the stress hormones also come at a cost. One can reduce these stress hormones in the body and brain by expending energy in innocuous or productive methods like a fast walk or cleaning around the house or yoga. Aerobic exercise, by the way, can improve mood by increasing endorphines.

II. Distract yourself

As such, burning up stress hormones may not make the anxiety-producing thoughts and circumstances go away. Neither will distractions, though distractions can be a powerful temporary way to stop feeling anxious.

There is a danger here. Distractions can become a form of avoidance behavior. One of the strongest reactions to feelings of anxiety is avoidance. We avoid what we fear. Avoidance tends to strengthen the anxiety over time, whereas embracing and facing one’s anxieties, and especially the symptoms of anxiety, can be empowering.

So distractions must be used carefully. Distractions away from anxiety can be useful especially if the thing toward which one is distracted is healthy, positive, and serves a useful purpose in recovering from anxiety.

A simple example is gratitude. Distracting oneself from anxiety and to a feeling of gratitude has proven to be helpful in improving mood and well-being. Enjoyable and healthy hobbies may serve a similar purpose. So can confronting false negative assumptions and replacing them with realistic and positive thoughts. So often can deliberately slower, deep breathing exercises.

III. Alter your brain chemistry

Various psychotropic (mind altering) drugs are well known for producing a sense of calm, though they may have significant negative side effects depending on the individual. On the natural side, various herbs like Kava Kava, amino acids like tryptophan, aromatherapy and homeopathy remedies also may chemically alter the brain so as to make one feel calm or sedate. Some of these can also have negative side effects, generally less severe than drugs, and generally both drugs and natural substances should not be taken together in combination without consulting a doctor.

Especial caution should be exercised when pregnant since mothers treat their in utero babies at the same time that they treat themselves. Homeopathy substances can be relatively safer.

Such substances are probably best used in moderation, temporarily or occasionally.

Alcohol can also have a calming influence, but when avoidance behaviors are strong, be especially aware of addiction. Alcohol can also increase depressive mood.

IV. Just say “No”

There may be rather practical methods of increasing relaxation and reducing anxiety. Just saying “no” to various extracurricular stresses and added responsibilities may help relax one.

One does not need to be perpetually active dawn to dusk. Nor is multi-tasking something one should emulate. Sometimes even children’s schedules can be too hectic for them too.

V. Add the enjoyable

On the flip side, sometimes adding an enjoyable hobby or activity (or switching to a job one likes) can actually be relaxing. The key is that one really enjoys the added activity. A few examples are music, social engagement, sports, reading, shopping–whatever. Getting excited about such things can, for example, redirect anxious energies in constructive ways.

A hot bath or (shoulder) massage can relax tensed muscles.

One caveat, however is that too much of a good thing can be too much. Overuse of computer games can be stressful to eyes and nerves, for example, even if enjoyable.

VI. Exercise good sleep habits

Is it necessary to boast in how late one works? Sleep deprivation decreases productivity and can have significant negative impact on anxiety. Lack of sleep is not a form of relaxation, but its opposite.

A few tips. Go to bed early, like before 11 PM local time. Do not eat for several hours before bedtime. Early stages of digestion do not make for good sleep quality. Do something enjoyable and less stressful before bedtime like read or listen to music in order to prepare. keep the sleeping area as dark and quiet as possible. Even the dull light of a clock radio shining in one’s closed eyes can reduce sleep quality.

Note however that oversleep can be a sign of other health related problems such as depression.

VII. Deal with the problem

Sometimes one has a problem relaxing and a problem with anxiety because of financial worries, relationship strife, a long commute, job stress, a toxic living environment, or some other practical problem that needs a practical solution. Solving the practical problem (a whole other set of subjects) can also be an effective relaxation technique for anxiety.

It does not matter which relaxation techniques one uses (and there are more than listed here) so long as they prove effective at reducing anxiety, are targeted to one’s needs, and are used wisely.