Introduction

Anxiety disorders are more common than most people think. The Anxiety and Depression Association of America reports that 40 million adults in the United States are affected by anxiety disorders. That is a significant portion of the population, and it only includes those with anxiety disorders. It does not comprise people who experience anxiety due to everyday stress. The number would be much higher if it did. 

What is Anxiety?

Anxiety is a debilitating condition that interferes with day-to-day activities. Anxiety can have different forms for different people and manifest in different ways. For some, it is unambiguous as constant worry and racing thoughts, while others may experience physical symptoms like insomnia, irritability, shortness of breath, or dizziness. Anxiety can take a toll on your physical health too. You may not realize it, but those long worrying periods can damage your heart as well. However, there are things that you can do to help reduce anxiety and manage it more effectively. The purpose of this blog post is to explore different ways to reduce anxiety through relaxation techniques.

Remember, you are not alone!

Here are some relaxation techniques you can use to cope with anxiety:

1. Diaphragmatic Breathing: Breathing deeply and focusing on the breath is an effective relaxation technique. The technique involves breathing from the stomach instead of the chest. Being mindful of each breath helps you take your mind away from distractions and is a great way of calming the mind.

• Progressive Muscle Relaxation: This involves first tensing, and then relaxing different muscle groups in the body. The technique helps to reduce muscle tension and promote relaxation. 

• Visualization: This involves picturing a peaceful and calming scene in your mind which helps to relax the mind and body. When you’re anxious, close your eyes and visualize a calm and quiet place. It can be somewhere you’ve been before or somewhere you’ve imagined. In conjunction with other anxiety management techniques, mental imagery can be an effective tool for managing anxiety.

4. Meditation: Meditation is the body’s natural self-healing ability. It involves focusing on your breath and letting go of thoughts and worries, thus experiencing states of inner peace and higher states of awareness.

5. Yoga: One form of complementary and integrative medicine is yoga. Practicing yoga can help you achieve a state of peacefulness in your body and mind.

6. Tai chi: It is a gentle way to fight anxiety. Tai chi has been called the art of meditation in motion. It is slow, flowing martial art that can help to improve balance and flexibility and helps to calm the mind and reduce stress. 

7. Massage: This involves using pressure and strokes on the body. It helps to relax the muscles and promote overall relaxation.

One of the most important things to deal with when trying to achieve relaxation is that it takes time. There is no ‘quick fix’ when it comes to relaxation. To achieve a state of relaxation, it is necessary to be patient and allow yourself the time you need to achieve it. Another significant thing to keep in mind is that everyone is different. What works for one person may not work for another. Therefore, it is imperative to experiment with distinctive techniques and find the ones that work best for you. Lastly, relaxation is a process. It is not something that you can achieve overnight. It takes time, effort, and practice to achieve a state of relaxation. Once you attain that state, the action is well worth it.

Conclusion: These relaxation techniques are powerful tools that can help reduce anxiety. It is necessary to take time out of your busy schedule to relax so that your body and mind can unwind from the stresses of everyday life, so find what works best for you and make it a part of your daily routine. 

With Western methods where by now there is a pill for just about every feeling and sensation that is distressful, the concept of working out of negative states naturally is an important one to discuss. Medication is not negative as long as it’s utilized with caution and in a way that does not make a person feel numb to their own emotions so that people can continue to learn how to manage negative feelings and sensations.  Utilizing medication to the least extent necessary helps your body from becoming tolerant to different pills, which can only benefit you long-term for both mind and body wellness. Also, medication is indicated when your symptoms are more severe or if you are experiencing any safety concerns such as suicidal thoughts. Speak to your medical doctor regarding such concerns. Here are some tips to naturally help fight your depression, along with the symptoms that are targeted by these actions. You can create your own individualized holistic plan to getting better by incorporating the elements listed below:

1. Structure Your Time: In order to reduce isolation, and increase your energy and activity levels, it’s important to have your time structured. This is easily done by creating a weekly schedule that includes the tips included below, along with your work and home life obligations and tasks. The structure is not meant to be rigid, but a guide to keep you from withdrawing.
2. Cognitive Behavioral Therapy: Individual therapy once or twice a week can help address thinking patterns and other underlying issues that may be exacerbating your depression. It also provides support, increases your social interactions, and helps you stay on track behaviorally. Therapy can naturally help address mild to moderate levels of depression.
3. Weekly Yoga & Daily Meditation: Hatha Yoga is a lighter yoga that will help with relaxation, energy, and improvement in mood. Meditation will naturally help you manage or reduce negative thoughts as you learn to redirect your thoughts. Repeating a positive affirmation can help block out the negative thoughts from taking over the mind. With continued practice, you will learn to naturally still your mind so that you are not experiencing sadness that arises from negative thoughts.
4. Regular Exercise (Gym, Hikes, Biking, etc.): Exercise will again naturally fight lethargy and isolation and improve mood naturally. Find physical activities that speak to you or that you truly enjoy. Having an hour of exercise at the beginning of your day that you schedule in can help you throughout the day.
5. Social Activities or Surround Yourself in Public Environments: It’s likely you have been isolating through the depression, which will only keep it going. Therefore, consider at the very least surrounding yourself in public places such as parks, beach, malls, gyms, church or temple, and other places that will help you feel more connected to the outside world and people. Plan activities with persons that you feel connected to and feel supported by. If you have a limited number of these people in your life, consider networking events, meet-ups, and support groups to get you to begin socializing again.
6. Good Nutrition and Diet: It’s important to track that you are not skipping meals. Your appetite can increase or decrease drastically during depression. Having fixed times in your schedule for lunch and dinner throughout the week will help you form a routine around this. Also, be sure you are staying hydrated. Nourish your body as it is going through this difficult time with fruits, salads, juices, and organic or raw foods. Avoid snacking on junk foods beyond your occasional treats. It can be easy to substitute junk foods as meals when you have a reduced appetite.
7. Spiritual Practice: If you have a religious or spiritual practice, having regular activities such as praying, meditating, attending service, or volunteering can help with mood, feelings of hope and peace, and encourage a more positive outlook that is needed when depression hits. If you do not have a religious or spiritual practice, find what provides hope for you in your life and remain connected with this throughout your depression.
8. Supplements: Begin taking natural supplements for increased energy such as a multivitamin and melatonin for relaxed and restful sleep.
9. Support Group: Find a support group for depression to again help you gain more tools, feel supported/connected, and reduce isolation.
10. Self-Care: Treat yourself to a massage, get a pedicure, get a facial, consider acupuncture, or use the steam room or jacuzzi at your gym on a regular basis.

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