For some people, learning to control their anxiety is all they can hope for if they can’t overcome it completely. To help with this, there are various relaxation techniques you can use to calm the mind and reduce the muscle tension anxiety can cause.
If you’ve any medical conditions – such as problems with your breathing – speak to your GP before trying any relaxation exercises.
You should try to set aside 30 minutes, 2 or 3 times each day to practice these techniques. The more you practice, the better you will get and the more effective they will be.
It’s important to keep using these techniques, even if you don’t feel better straight away. It will take time and regular practice before you start to feel the benefits.
Before you start relaxing, make sure your mind, body and surroundings are just right. To prepare yourself:
Don’t worry if you can’t relax immediately. Thoughts might pop into your mind. Don’t focus on them just let them pass through.
Make a note of how relaxed you were before, and after, the exercises to see if it’s helped.
Breathing too quickly, and deeply, can make you feel dizzy, faint or even more anxious. Taking slow, regular breaths can help you to control anxious thoughts and feelings, and make you feel calmer.
To control your breathing:
It might take time to master this technique. Once you have, you won’t need to watch your hands or put them on your stomach.
This exercise involves using an image as a way to focus the mind.
Create in your mind an ideal spot to relax. It can be:
Imagine it in as much detail as you can – use your senses to make it as real as possible – and see yourself comfortably enjoying this place.
Now close your eyes and take a slow, regular breath in through your nose. Become aware of your breathing. Focus on your relaxation place in all its detail and breathe out through your mouth.
Do this exercise for 10 to 20 minutes.
This exercise will teach you to recognise and reduce muscle tension. You can relieve tension in any part of your body just by tensing and relaxing each muscle in turn.
Sitting in a comfortable chair:
If you have any physical injuries or conditions that may cause muscle pain, don’t tense the muscle in that area.
Once you’ve mastered some relaxation exercises you can use them whenever, and wherever, you need to throughout the day.
To do this you can use a ‘cue’, something that’ll catch your eye and remind you to:
An example of a ‘cue’ could be a small coloured dot on your watch, or a room in your home, which will act as your reminder.
Don’t rush to get up after relaxation exercises. Sit with your eyes closed for a few minutes to avoid the possibility of feeling dizzy. Open your eyes and make sure you feel all right before standing up.
Last updated:
14 March 2023