There are many things that happen with us and we do not even realize. One of such things is anxiety. In medical terms it is defined as psychosomatic and physiological stress typified by emotional, cognitive, and behavioral constituents. In more layman language, it is a feeling of fright, worry, discomfort, and dismay. Anxiety may have motivating factors, or it may be completely baseless. In the latter case it is perceived as a psychological disorder. Whatever the case may be, it can be controlled by following few relaxation techniques for anxiety. Let’s discuss few of them.
Relaxation techniques for anxiety are practiced to relieve muscle tension, improve overall feeling of wellbeing, and consequently reduce the anxiety. It is achieved by decreasing heart-rate, respiratory rate, blood pressure, skeletal muscle tension, metabolic rate, oxygen consumption, analytical thinking and increasing skin resistance. Following are the relaxation techniques for anxiety.
- Focus: This is the effectively proved relaxation technique of Yog. It’s called “Tratak”. Sit in a room where air is static and put a lit candle exactly opposite your eyes maintaining a distance of 2-3 feet between your eyes and the flame. Focus your entire attention onto the “tip” of the flame. Try to vacant your mind of every thought. Do not close your eyes, while you are focusing. Continue for 2-3 minutes (if you are a starter) and close your eyes. Now try to visualize the flame with closed eyes as long as you focused on the flame with opened eyes.
- Meditation: Sit in a quiet room in a comfortable position. Close your eyes and start breathing as slow as possible. Concentrate all your attention on how you are slowly inhaling and exhaling the air.
- Shavaasan: This is the ultimate position of Yog, which is performed at the end of all the Yog positions. It literally means “Shav+Aasan”, which is bringing your body in the state of a dead body. Lie down with your hands and legs resting at your sides. Head tilted at one side. Close your eyes. Start focusing your entire attention on your body, starting from toes and gradually moving upward until your skull. As you focus on “each-and-every” part of your body, make sure to remove all the possible tension from it. You can visualize yourself to be in a cheerful surrounding, like a vast meadow, alongside a river, beneath a soothing sky, a dense forest, on the top of the mountain, on a deserted and beautiful seashore, etc.
- Music: Listening to a soothing and calm music has been considered one of the best relaxation techniques for anxiety. Lie down with closed eyes and listen to a kind of music that will relieve your muscle tension. Such music can be anything from a soft Jazz to a recorded sounds of water, birds, etc.
- Inhale deeply through your nose and exhale through your mouth. Continue this for 10-15 times every day and you will feel a lot of tension has been removed off your body.
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