Anxiety isn't
necessarily a bad thing. Some amount of anxiety is normal for everyone, such as
being a little nervous before a test or when you meet someone new who you
really like. Did you ever shake somebody's hand and realize that your hand is
kind of clammy? That's anxiety. Although it can be uncomfortable, it is usually
our body's natural way to prepare for a stressful situation.
Our body is
equipped with what's called an autonomic nervous system. This controls many of
the automatic functions of our body; our heart rate, breathing, and digestion.
When we are faced with a situation which requires our body to respond, the
autonomic nervous system changes these functions to deal with that situation.
When we get scared, we may feel our heart beating faster or harder; this helps
get the blood to the muscles in case they are needed. We may also feel our skin
get cold or our hands get clammy. This is because skin is an organ and blood
flow may be reduced to the body's organs in order to increase the blood in the
muscles. Your body may feel tense as the muscles prepare themselves and you may
feel your breathing get deeper as more oxygen is required for your body at that
time. These changes occur very quickly and take a lot longer to go back to
normal.
When these
physiological changes occur when they aren't really needed, or they occur when
they shouldn't (such as when you are relaxed and suddenly feel nervous without
anything in your environment changing), then anxiety may be a problem. Although
these physiological symptoms are usually associated with anxiety and what has
been called 'anxiety attacks' or 'panic attacks,' thoughts and emotions are
also involved.
Thoughts, or
cognitions, which can serve to bring about, increase, or result from an anxiety
attack are different for everybody. Thoughts may be "I'm not good
enough," "I'm gonna fail this test," "I look stupid,"
or "It's hopeless." They are typically thoughts relating to something
being wrong or about to go wrong, not being good enough, making a fool of
ourselves, or fear that one of these things is going to happen. Emotions that
occur with anxiety, which may also cause, increase, or result from the
physiological symptoms are even more diverse. They can be feelings of
embarrassment, fear, not being safe (both emotionally and physically), being
alone, or feelings of being closed in (such as in claustrophobia).
Just as physical
exercise such as running, playing football, or lifting weights can prepare our
bodies for the next time we engage in these activities, certain exercises can
prepare our bodies for stressful situations. The key to both is consistency. If
we exercise regularly, we feel better, and activities are less strenuous
because our bodies are ready. The following ‘stress reduction’ exercises can
help you’re body be prepared for stressful situations if you do them
consistently and will help relieve stress during those times of high anxiety.
These exercises
are listed in order of complexity. The earlier ones are quite simple to perform
and can be done literally in a matter of a minute or less. These are more
useful for immediate stress reduction. The later ones are more complex, taking
up to 10 or 15 minutes to complete. They are more useful for generalized
anxiety and stress, and to reduce your overall level of anxiety.
Start Exercising
Try each exercise
at least a couple of times, both during times of stress and during times when
you nay not feel it is needed. This will help you determine which one or which
combination works best for you. Keep practicing them, make changes as needed,
and pay attention to how you feel afterward. Being prepared is the best way to
fight anxiety and stress. That way, when the stress hits, you’ll be ready. And
you will likely find yourself feeling more in control of anxiety and stress and
start noticing that your overall feelings of stress is diminishing. Anxiety and
stress can be controlled, and now you have the power to do it.
Exercise #1: Stop!
Particularly
useful when a stressor hits you suddenly or when a situation occurs which
results in racing thoughts and high anxiety. Simply imagine a picture in your
head, such as a Stop Sign. Focus on the image until you are able to picture it
completely (color, shape, words, etc). Continue to focus for at least 10 or 15
seconds.
Exercise #2:
Counting
As simple as it
sounds. When you feel that stressor hit you...stop, close your eyes, and count
to ten slowly. As you count, focus on your breathing and the numbers only. If
stressful thoughts get in the way, start back at one.
Exercise #3: Deep
Breathing
Sit in a
comfortable position and close your eyes.
Focus on your
breathing and breath in through your nose and out through your mouth.
Breath slowly and
deeply and focus on the steady and comfortable pace that you are keeping.
Make sure to
exhale completely each time, without forcing the air out.
If you find
thoughts going through your mind, start to tell yourself something that helps
you relax, such as just repeating the word "relax," or counting
1-2-1-2-1-2 as you breath in and out.
Continue this for
a few minutes until you feel yourself begin to relax, until the thoughts and
emotions are more comfortable for you.
Exercise #4:
Progressive Muscle Relaxation
Sit in a
comfortable position, close your eyes if it helps, and remove your shoes if you
can.
Clench your hands
into fists and hold them tight for a few seconds, then allow them to relax
slowly.
Do this with the
other muscles in your body, in an order similar to the following: wrists, lower
arms, upper arms, shoulders, neck, feet, legs, buttocks, stomach, lower back,
upper back, forehead, eyes, jaw, lips.
Focus your
thoughts on the tenseness of your muscles and then the feelings of relaxation.
Exercise #5: Deep
Muscle Relaxation
Sit in a
comfortable position, close your eyes, and remove your shoes if you can.
Clench your hands
into fists and hold them tight for a few seconds, then allow them to relax
slowly.
Do the same with
your feet, clenching your toes and paying attention to the sensations as you do
this. When you relax them, once again pay attention to the sensations as the
muscles relax, often there are sensations of tingling, coolness, or warmth.
Without tensing
your muscles anymore, focus on whatever sensation you noticed when your feet
and/or hands relaxed. Allow this sensation to flow into your feet and past your
heel to your ankle.
As fast or slow
as you need to go, focus on the sensation of your muscles relaxing and allow
that sensation to move upward, into your legs, buttocks, hips, stomach and
back. Make sure not to force yourself to relax, as this process occurs
naturally if you allow it.
Allow the
sensations to move into your chest, through your shoulders and down your arms,
and finally up to your neck and the rest of your head.
This whole
process may take 5 minutes or it may take 20 minutes, depending on how anxious
you were, how relaxed you want to be, and how used to relaxation your body is.
Take your time as you do this, and practice it even if you don't feel you need
it. Eventually your body will take less time to achieve the same results.
Exercise #6:
Imagery
Sit in a
comfortable position and close your eyes.
Think of a place
were you would feel very comfortable and safe, such as lying on a beach, in a
field of grass, or at the top of a mountain. Whatever image you come up with is
fine, even if it seems strange or isn't real.
Concentrate on
this image and pay attention to the details, such as what time of day it is,
the temperature, the feeling of the wind as it blows, the sounds of the waves,
or the leaves rustling.
Continue to focus
on what you see, hear, and feel, and on being comfortable and safe.
Do this for 5
minutes or so.
As you do this
more and more, you will be able to imagine this much more clearly. You may find
that different images work better at different times.
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