Health and information – Relaxation techniques are strategies used to reduce stress and anxiety. These techniques can also be used to handle the symptoms of panic disorder and help a person to go through a panic attack. Relaxation techniques work to handle the combat or flight reaction, or a stress reaction, which is frequently triggered in people with anxiety disorders.
The combat or flight reaction is responsible for causing extreme reactions that usually outweigh its real threat in the environment. For example, people with agoraphobia often fear crowded areas or open spaces, where it would be difficult or embarrassing to escape during a panic attack.
The combat or flight response often causes physical symptoms Uncomfortable, such as accelerated heart rate, rapid breathing and increased sweating.
Relaxation techniques have been found to have the reverse effect on the body by improving the relaxation response, reducing heart rate, reducing tangible tension, reduce negative thoughts and stimulate self-esteem and problem-solving skills .
Here are the 4 main relaxation strategies for anxiety. To make the most of these relaxation techniques, it is important that you have been practiced and even when you do not feel very anxious. Choose a technique that interests you and suits you with your lifestyle.
Aim for practicing it for at least 5 to 10 minutes a day. Thanks to a regular practice, you will be ready to use the techniques whenever the panic and anxiety strike.
A. Deep breathing exercises
The breathing exercises are the foundation of many other relaxation techniques and are very easy to learn. These exercises work to help you breathe slowly and deeply, which can allow you to feel more relaxed. Respiratory exercises have been known to make you feel turned on and refreshed.
Deep breathing also brings your goal and attention to the breathing process, which prevents you from helping you control the pace of your breath.
These exercises can help reduce muscle tension, as well as improve other common symptoms of panic, such as decreasing rapid heart rate and shortness of breath.
Visualization is a powerful means of destroying stress and anxiety. Thanks to the visualization, you use your imagination to imagine in a more soothing and serene environment, such as on a beach or in a meadow covered with flowers.
Visualization works to relax your body and soothe your thoughts. By simply seeing you in a more rejuvenating setting, you can actually allow your mind and body to feel as if you are there.
C. Progressive muscular relaxation
Progressive muscle relaxation (PMR) is an effective anxiety reduction technique that consists of reducing tension in your body while soothing all anxious thoughts. PMR involves tightening and releaseing various muscle groups to reduce body tension. .
By focusing your attention on the rental of stress throughout the body, you are also able to calm down and calm your mind. When practiced over time, the PMR can help you recognize when your muscles are tightened and easily release a physical discomfort that contributes to your anxiety.
D. Yoga and meditation
Many people find yoga and meditation to be useful ways to reduce stress and anxiety. Yoga can help you drop tension throughout the body, improve concentration and relax. Meditation can be used alone or as part of yoga practice and is also a great way to help you feel more balanced, calm and concentrated.
These relaxation techniques can be practiced when waking up to relieve and reduce morning anxiety and start the day feeling refreshed. They can also be used at the end of the day to give up any stress and accumulated voltage.
E. Relaxation techniques and personal care strategies
Relaxation techniques can be even more effective when they are included with your overall practices of well-being and personal care. Self-maintenance strategies consist of activities that enhance your health, including emotional, physical, Spiritual and relational aspects of your personal well-being. If it has been diagnosed with panic disorder, it may be useful to attend its general self-care practices.
These strategies include practicing their relaxation techniques, finding social support, resting enough and taking care of their physical needs.