Exercises to Alleviate Anxiety.
Anxiety is a state of tension we find ourselves in when anticipating some kind of danger. This tension comes in the form of excessive worry, overwhelming thoughts, faster breathing, and rapid heartbeat. It’s a state we all find ourselves in at some points of our lives.
Experiencing this emotion to a certain degree is normal, especially when it happens as a response towards something that we perceive as dangerous to us.
However, it becomes a problem when it begins to interfere with day-to-day activity. If the emotion of anxiety is frequently hindering our abilities to function properly, and participate in activities and tasks that we as human beings are supposed to perform then it can develop into an anxiety disorder. Anxiety disorders are classified as chronic disorders characterised by excessive fear, worry, and apprehension.
While anxiety as an emotion is normal to experience, it is important to keep it at bay. There are methods that we can use to alleviate some worry before it manifests into something deeper. Listed below are ways through which you can help yourself momentarily if you feel like you are in an anxious situation.
If you find yourself or someone you know in a situation that feels helpless, you can always reach out to our services. We will always welcome and lend our aid to those who need it.
How to deal with regular anxiety?
Progressive muscle relaxation.
This exercise involves tensing and releasing muscles, progressing throughout the body, with the focus on the release of the muscle as the relaxation phase.
Typically, this is done sitting down or lying comfortably. We tense our muscles and relax them in a series of five to ten seconds. We begin with our toes and go upwards. Tense for five seconds, relax for 10. It goes from toes, calfs, hips, stomach, chest, shoulders, face, to hands.
Releasing tension from our bodies can help relax some tension from our minds for a certain period of time. As our mental health has its impact on our physical wellbeing, our physical state also affects our mental wellbeing.
Breathing exercises.
There are different types of breathing exercises we can utilize depending on our needs at the moment.
- Alternate nose breathing: Also known as Nadi Shodhana, is a yoga breathing technique that can lower blood pressure and alleviate some worry. You can block one nostril while breathing through the other, then switch to exhale through the other nostril. Do this for around 10 rounds and then return to your normal breathing. This can be done seated anywhere.
- Coherent breathing: While lying down with the eyes closed, breathe in through the nose with the mouth closed and count to six. The lungs should not be too full. Exhale slowly and gently for a count of six without forcing the breath. Continue as necessary for up to 10 minutes. Following the exercise, you should remain still and focus on how the body feels for a couple of minutes.
Anxiety often results in feeling out of breath despite not physically exerting ourselves. These exercises can help in catching our breath, and feel more grounded and secure.
Guided imagery.
Guided imagery is a relaxation exercise intended to assist people with visualizing a calming environment. Visualization of tranquil settings helps with managing stress, reducing worry and overwhelming thoughts.
- Sit or lie down comfortably. Ideally, the space will have minimal distractions.
- Visualize a relaxing environment by either recalling one from memory or creating one through imagination (for example, a day at the beach). Elicit elements of the environment using questions relating to the five senses. What do you hear, see, feel, smell, and taste in this imagined scenario?
- Sustain the visualization as long as needed or able, focusing on taking slow, deep breaths throughout the exercise. Focus on the feelings of calm associated with being in a relaxing environment.
Remember that these techniques are meant to release tension momentarily. They are temporary fixes that can be utilised by the individual themselves. For long term aid, it is advised to seek help from mental health professionals in the form of therapy or counselling. Reach out to us if you ever find yourselves in a place where you don’t know who to talk to. We are here to listen.
