Relaxation and anxiety cannot exist together so if you suffer from anxiety you need to learn to relax and allow your body a chance to recover from anxiety.
STEP 1 Towards becoming relaxed!
- Sit or preferably lie in comfortable position
- Ensure you won’t be interrupted
- Set aside a predetermined amount of time for the exercise
- Don’t fall asleep
- Remain inactive
- Avoid thinking troublesome thoughts
- Make yourself comfortable
- Close your eyes and shut out the world
- Don’t cross your arms or legs
- Remove shoes and glasses
- Clear your mind of worries or resentments
- Claim peace and tranquility for yourself
STEP 2 Towards becoming relaxed!
While lying flat on your back, raise your hands above your head and rest them, but don’t grasp anything. Take a deep breath. Hold your breath for a few seconds. Relax and breathe out.
Now stretch your hands up as far as they will go. Stretch them farther. Hold them there. Now push your feet down as far as they will go. Farther. Hold your arms and feet stretched out as far apart from each other as possible. Count slowly to ten.
Relax and let your hands and feet return to their original position. Repeat the exercise again, relax and count from 1 to 10. Repeat once more.
STEP 3 Towards becoming relaxed!
Breathe in and out slowly and rhythmically for a few minutes. Try to breathe from your abdomen, not your chest. Concentrate on what you are doing. When you breathe in, push your stomach out and down, so that your lower abdomen expands. When you breathe out, pull your stomach in slightly to help your lungs give up their air.
Now remain immobile, resting and relaxing for another twenty or thirty minutes (Remember to set a timer before you start).
When your relaxation time is over, get up slowly. Move slowly. Sit up for a short while. Move slowly and peacefully. Then go back to your normal duties, trying to maintain a more restful posture.
When you’ve mastered it try doing it while sitting. Later you’ll be able to do it while driving or even working. Try closing your office door and doing it during your lunch break.
This 3 Step Anxiety Relaxation Technique takes time and practice but it’s really worth the effort. You’ll need to pay particular attention to:
- Avoid clenching your fists
- Relax your stomach muscles
- Watch how you breathe (breathe deep, not shallow chest breathing)
Enjoy the rest of your day anxiety-free!!
Photograph used by permission of beblessedphotography.co.za
