Relaxation techniques are extremely necessary if one is constantly depressed or suffering from anxiety. These techniques are key in reducing levels of stress and minimizing the chances of having a panic attack.
Many relaxation techniques exist. After assessing the severity or level of your mental problems, these techniques can either be tried on their own you may combine them with your anti-anxiety or antidepressant medications.
Listed below are a few of the many ways you can relax:
Breathing technique – We are born knowing how to breathe with our stomachs correctly without even thinking about it. This changes in adulthood as most adults do not take deep breaths with the chest. You can do a quick test by placing your hand on your chest and see if it moves while breathing. If you are breathing correctly, when you inhale, your stomach should fill with air and expand; when you exhale, the air goes back out and the stomach flattens. People who meditate or do you would be familiar with this. Concentrating on breathing correctly will allow the body to let go of tension and relax. Try this: count to four while breathing in, pause for two counts; count to four again while breathing out, and then pause for two counts before starting over again. It will be hard at first attempt; it will seem like you need more air; wait a few minutes to work yourself into this exercise then continue on into repeating it up to two times per day for up to ten minutes each time. You will experience more relaxation feel less stressed.
Progressive muscle relaxation technique – This helps to control anxiety disorder or depression. Concentrate on tensing one muscle group intentionally for up to ten seconds; then relax it suddenly and wait 10-15 seconds to notice how different the muscles feel. Do that for 10-20 minutes per day and it will get rid of some of the symptoms of depression. Symptoms of depression include feeling emotionally numb, lack of self-confidence, insomnia, headaches and fatigue.
Meditation – As I have said before, meditation can alter brain waves to minimize your depression or anxiety. In addition, it can lower your heart rate and blood pressure. It can also allow you to experience more self-assurance and make you feel more positive. Meditation techniques exist that are specifically designed for treating depression and anxiety. If you experience mild anxiety or light depression, you would benefit from testing these techniques. Studies have shown that if you use meditation for your depression it helps to avoid a relapse!
Whichever technique you use, check with your doctor first and keep trying!
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