What do you do when your mind is running like an endless loop video that you can't shut off, your muscles are tense, and your worries are putting on a parade that would rival any holiday extravaganza? A routine of relaxation techniques for anxiety will help combat these effects.
When you are stressed and feel ready to explode, your muscles tense, your breathing increases and your brain sends a rush of cortisol into your body.
This is the body's "fight or flight" mechanism, and if its release is prolonged, it has negative effects on cognitive abilities and physical well being.
Deliberate relaxation induces a series of effects on your body and your mind.
There is decreased oxygen consumption, muscle relaxation, decreased metabolism and changes in brain waves.
Consciously and purposefully employing a relaxation response through a variety of techniques will help your body achieve balance and reduce the stress that can cause anxiety.
It's very important to determine what relaxation technique you will utilize and set aside the space for it BEFORE you experience anxiety and stress.
If you frequently encounter problems with anxiety at work, try to find a quiet place where you can go and have 5 to 10 minutes without interruption, even if it's your car.
You want a quiet environment, something to focus on (a sound, an object, a thought), a comfortable position and a passive attitude.
The purpose is to interrupt the negative process or influence.
A quiet environment is important to help maintain focus on your meditation.
If you have difficulty finding a quiet environment, white sound on an MP3 player and earphones can block that out.
If you decide to focus on a sound, make it a relaxing sound.
You may feel ridiculous listening to the sound of a bell chime, but if it relaxes you and helps block out other sounds, then it accomplishes the purpose.
Breathing is a good focal point, as it has the double benefit of helping you relax while assuring good oxygen supply.
Inhale through your nose, then slowly exhale through your mouth.
A comfortable position will help relax muscles, which will aid in clearing your mind.
Muscle tension is a large component of anxiety.
When you are in a comfortable position, you can concentrate better on relaxing all your muscle groups.
Find your quiet place, find your focus and then concentrate on consciously relaxing.
If you find muscles are tense, consciously relax them in concert with your breathing technique.
A passive attitude is one of the most important components to achieving a relaxed state and to handling anxiety.
It can carry you through many areas of life and is very effective when invoked when you feel stress and anxiety mounting.
Even if you can't escape to your place of relaxation, a passive attitude can carry you through a day that is full of stress and anxiety.
Do you know the Serenity Prayer? "Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.
" In short, become an expert at identifying the things you cannot change, then make "oh, well!" your personal mantra.
This is not a cop-out of any kind! Really, when you think about it, what is the point of getting upset over things you don't have any ability to change? It doesn't make them any better, but it most certainly makes you worse! If you make a mistake, learn from it.
You'll be more careful next time.
"Oh, well" will keep you from attaching negative emotions that will cloud your thinking.
It will help you let go of stress and anxiety associated with a situation and leave you thinking more clearly as you deal with it.
A passive attitude is not an invitation for others to walk all over you; in fact, you will find because you are dealing with stressful situations without being emotionally charged, others will have more respect for your attitude.
Think of all the situations that caused a flood of emotion and evaluate how "oh, well" would have changed how you dealt with those situations.
Instead of getting angry with your partner for squeezing the toothpaste from the middle of the tube, you'll buy your own tube of toothpaste.
Instead of throwing the phone against the wall when you're frustrated with a difficult client, you'll calmly and politely respond that you'll get back to them (along with the "hold" button, I've found this a very useful technique for difficult people).
Balance your stress response with a relaxation response.
You'll find it reduces anxiety symptoms significantly.
When you are stressed and feel ready to explode, your muscles tense, your breathing increases and your brain sends a rush of cortisol into your body.
This is the body's "fight or flight" mechanism, and if its release is prolonged, it has negative effects on cognitive abilities and physical well being.
Deliberate relaxation induces a series of effects on your body and your mind.
There is decreased oxygen consumption, muscle relaxation, decreased metabolism and changes in brain waves.
Consciously and purposefully employing a relaxation response through a variety of techniques will help your body achieve balance and reduce the stress that can cause anxiety.
It's very important to determine what relaxation technique you will utilize and set aside the space for it BEFORE you experience anxiety and stress.
If you frequently encounter problems with anxiety at work, try to find a quiet place where you can go and have 5 to 10 minutes without interruption, even if it's your car.
You want a quiet environment, something to focus on (a sound, an object, a thought), a comfortable position and a passive attitude.
The purpose is to interrupt the negative process or influence.
A quiet environment is important to help maintain focus on your meditation.
If you have difficulty finding a quiet environment, white sound on an MP3 player and earphones can block that out.
If you decide to focus on a sound, make it a relaxing sound.
You may feel ridiculous listening to the sound of a bell chime, but if it relaxes you and helps block out other sounds, then it accomplishes the purpose.
Breathing is a good focal point, as it has the double benefit of helping you relax while assuring good oxygen supply.
Inhale through your nose, then slowly exhale through your mouth.
A comfortable position will help relax muscles, which will aid in clearing your mind.
Muscle tension is a large component of anxiety.
When you are in a comfortable position, you can concentrate better on relaxing all your muscle groups.
Find your quiet place, find your focus and then concentrate on consciously relaxing.
If you find muscles are tense, consciously relax them in concert with your breathing technique.
A passive attitude is one of the most important components to achieving a relaxed state and to handling anxiety.
It can carry you through many areas of life and is very effective when invoked when you feel stress and anxiety mounting.
Even if you can't escape to your place of relaxation, a passive attitude can carry you through a day that is full of stress and anxiety.
Do you know the Serenity Prayer? "Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.
" In short, become an expert at identifying the things you cannot change, then make "oh, well!" your personal mantra.
This is not a cop-out of any kind! Really, when you think about it, what is the point of getting upset over things you don't have any ability to change? It doesn't make them any better, but it most certainly makes you worse! If you make a mistake, learn from it.
You'll be more careful next time.
"Oh, well" will keep you from attaching negative emotions that will cloud your thinking.
It will help you let go of stress and anxiety associated with a situation and leave you thinking more clearly as you deal with it.
A passive attitude is not an invitation for others to walk all over you; in fact, you will find because you are dealing with stressful situations without being emotionally charged, others will have more respect for your attitude.
Think of all the situations that caused a flood of emotion and evaluate how "oh, well" would have changed how you dealt with those situations.
Instead of getting angry with your partner for squeezing the toothpaste from the middle of the tube, you'll buy your own tube of toothpaste.
Instead of throwing the phone against the wall when you're frustrated with a difficult client, you'll calmly and politely respond that you'll get back to them (along with the "hold" button, I've found this a very useful technique for difficult people).
Balance your stress response with a relaxation response.
You'll find it reduces anxiety symptoms significantly.
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