Have you ever been pounding when you have to talk in front of many people? This can be a sign that you are experiencing anxiety. If you experience this often, it helps you understand effective relaxation techniques to deal with anxiety.
Anxiety is a form of emotion that usually arises when faced with situations that suppress the mind. If not managed properly, anxiety can have a negative impact on daily life, even on your health.
When you are worried, your heart will beat faster and your palms will sweat. You will also have difficulty concentrating and urinating frequently. To overcome this, you can do a variety of relaxation techniques.
Relaxation Techniques to Overcome Anxiety
Relaxation techniques are an effective way to deal with anxiety. The following are some relaxation techniques that you can do to relieve anxiety:
Breathing relaxation techniques
Breathing relaxation is the quickest and easiest way to deal with anxiety. The way to do this is to take a deep breath, then exhale slowly through your mouth like you're about to blow a balloon. Perform this technique with a steady rhythm.
While doing this, imagine the anxiety that is "restrained" in your body is flowing out with a breath, and calm will enter as you breathe in.
Muscle relaxation techniques
The muscle relaxation technique is performed by tightening certain muscle groups for 5-10 seconds, then releasing them slowly. During the muscle relaxation technique, keep breathing regularly as usual. The following are muscle relaxation techniques that can be performed according to the location of the muscles:
- Forehead muscles, by raising eyebrows as high as possible.
- Eye muscles, by closing the eyes tightly.
- Mouth and cheek muscles, with a smile as wide as possible.
- Neck muscles, by tilting your head as far as possible.
- Shoulder muscles, by raising the shoulders as high as possible.
- Abdominal muscles, by pulling the stomach inwards.
- Hand muscles, clenched tightly.
- Leg muscles, by pulling the toes toward the shins.
This muscle relaxation technique is called progressive muscle relaxation. Do not forget to give a gap of 5-10 seconds before moving to another muscle. If you feel pain or discomfort, avoid tense your muscles too tight.
Both relaxation techniques can be done sequentially, namely by doing breathing relaxation techniques first, then followed by muscle relaxation techniques. Relaxation techniques can also be done routinely to deal with anxiety, for example before the move, before going to sleep, or even on the sidelines of activity.
If both of these relaxation techniques cannot relieve anxiety or if the anxiety you feel has disrupted activities, don't hesitate to consult with a psychologist or psychiatrist so that special treatment can be given.
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