Relieve Anxiety Quickly
Some of the symptoms of anxiety are tight, tense muscles, shallow, rapid breathing, worried thoughts, and shaking. In this blog we will look at reducing anxiety and induce the relaxation response. First focus on breathing; remember calm breathing is the key to being calm and relaxed. Take a deep breath in through your nose. Now exhale through your mouth, as if you are blowing out a candle. As you inhale, focus on slowing down your breathing into a calm rhythm. Exhale fully, releasing all the air. Continue to breathe slowly and calmly, try to get yourself as comfortable as possible while this feeling passes. Fighting against the anxiety only makes it stronger, so right now, accept that you are feeling anxious, but this feeling will pass.
Repeat the following phrases.
- This feeling will pass, and no harm will come to me.
- I am safe, even though I feel frightened.
- I will soon be calm, even though I am experiencing anxiety right now.
- I will get through this.
- I am making myself as comfortable as possible while my anxiety decreases.
When you experience anxiety, your body is in fight-or-flight mode. Your heart is pumping quickly so that oxygen can be delivered for your muscles to allow you use those muscles to escape from danger. There is no real danger right now, so the adrenaline is flowing through your body but not being used. Physically shake out the tension, imagine that you are shaking water off of your hands to dry them. Allow your hands and wrists to be limp as you shake your hands and forearms quickly back and forth. Imagine drops of water flying off of your fingertips. Imagine your tension draining out your finger tips and being shaken away. Now stop and allow your hands to be still and noticed how you feel now.
Continue with even breathing and calm thoughts.
- Inhale; think "I am becoming more and more calm"
- Exhale; think "I am feeling more and more relaxed."
- Inhale "Calm"
- Exhale "Relaxed"
Anxiety makes muscles become painful, tired, and cramped; you can help your muscles relax. Firstly let your lower jaw drop so your teeth are not touching, so it’s relaxed and loose. Lower your shoulders let them become relaxed and loose. You may want to move your arms or shoulders in some circles or raise your arms above your head and stretch these movements will help. Gently turn your head to the left, centre, right then look down, straight ahead and look up. Bring your head to a relaxed and neutral position. Keep your back upright but relaxed and continue to move, stretch, and relax to allow your muscles to become less tense.
The four steps are:
- Breathe. Remember to breathe slowly and exhale fully.
- Calm your thoughts, remind yourself that anxiety will pass.
- Physically shake out the tension.
- Relax your muscles, especially your jaw and upper back.
Continue to do these things until you feel calm and the anxiety is gone.