Relaxation Techniques for Anxiety

6 Simple but Effective Relaxation Techniques for Anxiety Treatment

Are you often plagued by fears, phobias, or panic attacks? Do you toss and turn at night because you’re worrying about something, whether it’s your family, your job, or even your health? What may not be obvious to you is that these fears are almost never based on reality. Let’s face it, anxiety is something which can grip you with fear and paralyze you. But it doesn’t have to be this way. There are numerous relaxation techniques for anxiety which can help you to overcome this paralysis and help you to be the very best version of yourself.

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Here are 6 effective relaxation techniques for anxiety which you can perform anytime you want to quickly relax and find relief from anxiety:

1. Relaxation by interrupting thoughts that make you feel anxious

Feelings of anxiety are often based on thoughts that are untrue and appear to be harmful to us. Breaking or interrupting these thoughts will help you to think more clearly and react more appropriately. This can be done in any of the following ways:

  • Sing a funny or silly song about your anxiety to a very upbeat tempoRelaxation Techniques for Stress - man holding head
  • Speak about your anxieties with a funny voice.
  • Focus on a nice thought instead of whatever is making you anxious.
  • Listen to some nice music
  • Read an entertaining book.

Be aware of how you feel when you shift your attention from thoughts of anxiety to more positive thoughts.

2. Breathing Exercises

Feelings of anxiety usually have rapid breathing associated with them. You can however get your breathing under control by doing the following:

  • Sit in a comfortable position, preferably somewhere quiet.
  • Place one hand on your chest and place the other hand on your stomach.
  • Take a slow and regular breath, inhaling through your nose, watching and sensing your hands as you breathe in. The hand on your chest should remain still while the hand on your stomach will move just a little.
  • Exhale or breathe out through your mouth slowly.
  • Perform at least ten repetitions or until you begin to feel your anxiety fading.

3. Visualization Exercises

This technique is based on the premise that if you can effectively picture a place or a situation where you have memories of feeling relaxed and calm, you may actually be able to trick your brain into feeling that you are actually there, thereby calming it. Perform this visualization technique when required by doing the following:

  • Sit in a comfortable position, preferably somewhere quiet.
  • Picture a relaxing environment. This should be somewhere that is both calming and peaceful.
  • Immerse yourself in this place. Smell what you would smell, hear what you would hear, and feel all that you would feel.
  • Now close your eyes and take slow and regular breaths in through the nose and out through the mouth. Be aware of your breathing.
  • Continue to focus on your chosen relaxing environment until you begin to feel your anxiety fading.

4. Relaxation by counting

You’ve probably heard someone tell you to count to ten whenever you’re feeling angry. Reduce Anxiety by Counting - 1 to 5Well, it actually works, and you can also use it to ease anxiety by doing the following:

  • Sit in a comfortable position, preferably somewhere quiet.
  • Close your eyes and slowly count to 10. You should feel your anxiety slowly fading away. I
  • If your anxiety does not start to diminish, repeat the exercise and count to 20 or a higher number of your choice.

5. Muscle Relaxation Exercises

Releasing muscle tension can help to reduce your anxiety. You can quickly do this in the following manner:

  • Sit in a comfortable position, preferably somewhere quiet.
  • Close your eyes while focusing on your breathing.
  • Breathe slowly in through the nose and out through the mouth.
  • Make a fist with one of your hands and squeeze it tightly.
  • Hold this clenched fist position for a few seconds.
  • Slowly open your fingers, while being aware of how you feel. Your hand should now feel lighter and more relaxed.
  • Repeat this process with your other hand.

6. Relaxation by staying present in the moment

Staying present in the moment can help to calm your mind and reverse the anxiety that may be building up inside of you. This may be achieved by doing the following:

  • Sit in a comfortable position, preferably somewhere quiet.
  • Close your eyes, taking note of your breathing and how your body feels.
  • Shift your focus to what is happening outside of your body. Observe what you hear, smell, and feel in your external environment.
  • Shift your awareness once again to your body, taking note of your breathing and how your body feels.
  • Keep switching your awareness between your body and your external environment until you begin to feel your anxiety fading.

Final Thoughts

The aforementioned relaxation techniques can effectively replace feelings of anxiety such as increased heart rates, rapid breathing and tense muscles, with feelings of calmness and tranquility. They are however not effective for everyone, especially people who have been diagnosed with Generalized Anxiety Disorder (GAD). If you know for a fact that you have GAD, please consult a medical doctor for more effective treatment options.

It is also worth mentioning that the effects of stress, which is closely linked to feelings of anxiety, can be drastically reduced by performing these relaxation exercises. As relaxation techniques for stress relief, these exercises will help to lower your overall tension and stress levels, and help you to relax whenever you are feeling anxious.

Before you go, here’s my suggestion on a really good book which you can use to overcome anxiety and panic attacks. It’s available on Amazon:

Alternatively, if you want access to an effective self-help anxiety treatment program, then I would recommend that you check out the Panic Away program. I have heard many good things about this program and plan to do a thorough review of it soon. You can check it out by clicking here.

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