Anxiety Relaxation
Are relaxation and meditation the same thing?
They are strikingly similar. Some forms of meditation provide a person with a personal chant word called a mantra, but this is not necessary. A person can count backward or choose any meaningful word or phrase to say while relaxing, for concentration and focus.
Meditation can involve staring at an object, such as a lighted candle. This helps focus attention on the process. After a few minutes, some people like to close their eyes and just relax.
“I’ve tried relaxation, but i just can’t do it!”
Believe it or not, everyone can do it — it just takes the right preparation and attitude. Here are some hints:
- Maintain a passive attitude. Stay open-minded. Discard thoughts such as, “this won’t work,” or “this is dumb.”
- Set aside about 20 minutes at least once a day.
- Get comfortable. Sit in a big easy chair with your clothes loosened and your feet up.
What are some specific benefits of anxiety relaxation techniques?
Relaxation has several benefits. They include: decrease in worry and sense of ‘nervousness’, deeper, more restful sleep, more energy/less fatigue, reduced anxiety and stress, looser muscles/less tension, reduction of pain.
Increase in self-esteem through positive suggestions, increase in coping abilities through positive suggestions.
How can this relaxation help my anxiety or depression?
Relaxation helps a person cope with anxiety, which is often a combination of experiences. Relaxation provides a person an opportunity to sit quietly, get in touch with the inner self, and gain more control over feelings, thoughts, and emotions.
A quiet time every day is important for everyone, whether or not he or she has anxiety. Relaxation just makes the quiet time more mean¬ingful and serene.
The Relaxation Technique
Progressive relaxation is a method of relaxing the mind and the body by consciously relaxing one major muscle group at a time. For instance, you might concentrate on feeling heavy, warm and/or tingly in the legs while breathing calmly with eyes closed, then go on to another body part.
Close your eyes. Breathe calmly, slowly and deeply, using your whole diaphragm. Practice at the beginning by gently pushing your stomach out as if you’re pregnant when you breathe in. Fill your lungs with air and keep breathing slowly in and out through your nose.
Slowly count backwards from five to one. This focuses your thoughts and gently relieves your mind of daily, busy thoughts. Once you reach the number one, start over again.
Concentrate on sensations of relaxation in your physical body. Allow your body to sink into the chair. Become limp, like a limp elastic band. Imagine your body feeling very, very heavy, warm and tingly. Challenge yourself to see how much heavier you can feel.
Keeping your jaw loose, even dropped open, allow your head to relax with the rest of your body. Relax your face and eyes.
Once you feel relaxed, visualize a wonderful, calming place where you would love to be. Keep counting or repeating a calm word if you think you’re becoming less relaxed. If you are concentrating on counting and visualizing a beautiful place, you will be too focused to think busy thoughts. If distracting thoughts do enter your mind, gently brush them aside, and continue with the process.
Give yourself a positive suggestion, slowly, several times. You can think of a suggestion to give to yourself before you begin your relaxation exercise. You can say something nice about yourself that will make you feel good.
What are some positive suggestions a person can say while in the relaxed state?
Suggestions can be personal and meaningful; short and positive. Some suggestions might be:
- I feel calm and serene.
- I am having a good day.
- I am special and unique.
- My attitude is pleasant and Positive.
- I love my body.
- I believe in myself.
