Anxiety can sneak into our lives, making daily tasks feel overwhelming. Whether it’s a demanding job, relationship issues, personal challenges, or trauma-related, anxiety impacts millions of people globally, and the trend is increasing.

But there’s good news—various relaxation techniques can help manage anxiety effectively. By incorporating these practices into your routine, you can promote a sense of calm and well-being. In this blog post, we’ll explore ten evidence-based relaxation techniques for anxiety.

Dealing with Anxiety From a Young Age

Anxiety showed itself in my life early on after experiencing various forms of trauma throughout my childhood. While some techniques to manage my anxiety were organic and intuitive, I learned many techniques over the years that were explicitly taught to me and have been part of my toolbox ever since. We all have unique toolboxes, so try out a variety of techniques and see how they work for you. Which technique I choose has changed throughout different seasons of life, so be willing to change and adapt to what is effective in a particular season.

1. Deep Breathing Exercises

Calming the Nervous System

Deep breathing exercises are one of the simplest and most effective ways to calm the nervous system. When we’re anxious, our breathing tends to become shallow and rapid, triggering a fight-or-flight response. Deep breathing helps to switch this off, promoting relaxation. A study published in Frontiers in Psychology found that deep breathing exercises significantly reduced anxiety levels in participants.

Step-by-Step Guide

Diaphragmatic Breathing:

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your belly.
• Inhale deeply through your nose, allowing your belly to rise.
• Exhale slowly through your mouth.

4-7-8 Breathing:

• Inhale through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale through your mouth for 8 seconds.

2. Progressive Muscle Relaxation

Understanding the Concept

Progressive muscle relaxation (PMR) involves tensing and then relaxing different muscle groups in the body. According to research published in the Journal of Clinical Psychology, PMR is effective in reducing symptoms of anxiety and improving overall mental health.

Instructions for Practicing PMR

• Find a quiet space and sit or lie down comfortably.
• Start with your toes and work your way up to your head.
• Tense each muscle group for 5-10 seconds, then relax for 20-30 seconds.
• Focus on the sensation of relaxation after releasing the tension.

3. Mindfulness and Meditation

Staying Present and Grounded

Mindfulness involves focusing on the present moment without judgment. It allows you to observe your thoughts and feelings without getting overwhelmed by them. A meta-analysis published in JAMA Internal Medicine found that mindfulness meditation programs can improve anxiety, depression, and pain.

Introduction to Practices

Mindful Breathing:

• Sit comfortably and focus on your breath.
• Notice the sensation of the air entering and leaving your nostrils.

Body Scan Meditation:

• Lie down and close your eyes.
• Slowly bring your attention to each part of your body, starting from your toes and moving up to your head.

4. Guided Imagery

Guided imagery involves visualizing calming scenes or experiences to reduce stress and anxiety. Research published in the Evidence-based Complementary and Alternative Medicine indicates that guided imagery can significantly reduce anxiety and improve coping skills.

Examples and Guidance

• Close your eyes and take a few deep breaths.
• Imagine yourself in a serene place, such as a beach or a forest.
• Focus on the details—sounds, smells, and sensations.

5. Yoga & Stretching

Physical Relaxation

Incorporating yoga and stretching routines into your day can release physical stress and tension. In the International Journal of Preventative Medicine, a study on the incorporation of yoga proved to be effective in reducing anxiety, stress, and depression.

6. Aromatherapy

Use of Essential Oils

Aromatherapy involves using essential oils to promote relaxation and well-being.

• Lavender: Known for its calming effects.
• Peppermint: Helps reduce stress and headaches.
• Chamomile: Promotes relaxation and sleep.

A study in the Front Public Health found that aromatherapy with essential oils like lavender can reduce anxiety levels.

7. Journaling

Self-Reflection and Stress Relief

Journaling allows you to express your thoughts and feelings, providing an outlet for stress and anxiety. It is a simple exercise that allows you to be honest with yourself without fear of judgment or unwanted feedback. Positive Affect Journaling (PAJ) is a style of journaling that instructs you to write about positive aspects of your life and past experiences and create positive meaning from them. A randomized control trial in JMIR Mental Health showed that PAJ journaling was associated with lowered depression symptoms and anxiety.

8. Creative Activities

Engaging in Hobbies

Pursuing hobbies that bring joy can distract from anxiety and promote a sense of accomplishment. A review in The American Journal of Public Health found that creative activities like music, expressive writing, and visual arts can significantly reduce anxiety and improve mood.

9. Calming Music and Nature Sounds

Role of Sound in Relaxation

Listening to calming music or nature sounds can have a soothing effect on the mind and body.

Suggestions

• Calming Music: Classical, ambient, or instrumental music.
• Nature Sounds: Rainfall, ocean waves, or bird songs.

Research in PLoS ONE found that listening to natural sounds can lower anxiety and improve cognitive performance.

10. Setting Boundaries and Self-Care

Importance of Setting Boundaries

Learning to say no and setting boundaries can help reduce overwhelming commitments and stress. Aim to communicate your needs, understand your triggers, and stay flexible. Setting boundaries is essential for our mental and emotional well-being. 

Tips for Self-Care

• Prioritize tasks and delegate when possible.
• Schedule regular breaks and downtime.
• Engage in activities that promote relaxation and joy.

A study in BMC Complementary Medicine and Therapies found that setting boundaries and practicing self-care can significantly reduce anxiety and improve overall well-being.

Conclusion

Anxiety doesn’t have to control your life. By incorporating these relaxation techniques into your daily routine, you can manage anxiety more effectively and promote a sense of calm and well-being. From deep breathing exercises to setting boundaries, each technique offers unique benefits. Explore and find what works best for you. 

Remember, taking the first step towards relaxation is the beginning of a healthier, more balanced life. If you need personalized guidance, consider seeking support from a mental health professional. Your mental well-being is worth the effort.

*Affiliate Disclosure: I do have affiliate links in this blog post. If you purchase something from my link, I will receive a small commission from the sale.  This comes at no cost to you but is paid by the company.  I do not take becoming an affiliate with any company lightly.  If I am, it’s because I believe in the company and their product. 

*Cindy(CindyTalks) is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.