Stress can be an inevitable part of life. From work deadlines to handling the kids and dealing with illness, you may feel overwhelmed from time to time.
One way to reduce anxiety is to practice relaxation techniques. These are easy to learn and offer numerous advantages, such as deep breathing, meditation and visualization.
1. Exercise
Exercising regularly releases feel-good hormones like endorphins into your system, which have been known to promote feelings of calm and clarity and may help alleviate anxiety.
Exercise not only boosts your energy levels and mood, but it can also aid in sleep improvement. The American Diabetes Association suggests completing 30 minutes of moderate physical activity most days of the week to reduce stress and enhance wellbeing.
A recent study published in Frontiers In Psychiatry revealed that regular physical activity significantly reduces anxiety levels. Over a 21-year period, those who were more physically active experienced a 60% lower risk of developing anxiety compared to those who were less active.
2. Deep Breathing
Deep breathing is a simple but often forgotten exercise that can have significant benefits for your stress levels and mental health. It has been scientifically proven to reduce anxiety and promote relaxation, so it’s recommended that you incorporate it into your daily routine.
Deep breathing can have numerous advantages, such as lowering your blood pressure, oxygenating the blood and excreting carbon dioxide and toxins from it. Oxygenated blood promotes smoother functioning of vital organs, boosts immunity levels and speeds recovery time from illness or injury.
Though there is limited clinical research to back this up, many people report feeling less anxious after practicing 4-7-8 breathing and other forms of pranayama.
3. Meditation
Meditation is one of the most effective methods for relieving anxiety and inducing relaxation. Regular practice of meditation may improve your mental health, strengthen your immune system and boost energy levels alike.
Exercise also has numerous other advantages, such as promoting better sleep. Stress is the leading cause of poor sleep and has been linked to various chronic medical conditions like depression, anxiety, pain and fatigue.
Meditation can help you unwind, clear your mind and promote restful sleep. Additionally, it helps lower blood pressure which could reduce your risk for heart disease or stroke.
4. Visualization
Visualization is an effective relaxation technique that relieves stress by using all your senses to create an image in your mind of a serene place. This could include a stunning beach with waves lapping against the sand, taking a leisurely walk through nature or seeing yourself achieve your dreams in the future.
Visualization can also help reduce anxiety by blocking out negative thoughts from entering your mind. This helps prevent yourself from beating yourself up over minor setbacks or major difficulties that might otherwise lead to feelings of stress or anxiety.
5. Relaxation Music
Music that promotes relaxation has the power to transform your mental state. It can reduce stress levels, ease pain, and promote better sleep quality.
One way to relax is by listening to soft instrumental music, such as classical piano or guitar pieces. These songs have a slower tempo and soothing melody which can help soothe your mind and release any stress from the day.
Music that can have a beneficial effect on your mental state is jazz. This genre features smooth melodies and intricate harmonies that may help to soothe away tension.
