5 Relaxation Strategies Besides Deep Breathing
Have you ever found yourself in a puddle of anxiety on the floor and thinking to yourself “just breathe…?” Or maybe you’re like Dory from Finding Nemo saying, “Just keep breathing, breathing, breathing…” only to be overcome with that same anxious feeling?
Don’t get me wrong, deep breathing is great! But, there are so many other techniques that can be used to help calm your body down during times of stress.
By the end of this blog, you will have 5 new strategies to help you find your inner calm!
Progressive Muscle Relaxation (PMR)
PMR involves tensing and “untensing” different muscle groups to teach your body the difference between tension and relaxation. This technique is especially helpful if you are someone who has experienced stress for a long period of time, or if you feel stress in your body. The human body can hold a great deal of tension, and by tensing muscle groups purposely, then releasing that tension, you can really see the difference between tension and relaxation. Below is an example that you can try in your own time!
Guided Imagery
If you have heard someone talk about going to their “happy place,” then you are already familiar with the concept of guided imagery. Guided imagery involves picturing a place that makes you feel happy and safe in your mind and focusing on specific details about that place, what it smells like, what you might hear, etc. Here are some great examples on YouTube with different settings, such as a beach or a mountain.
Alexandra Lowenthal|Unsplash
Distraction
If you are someone who tends to have anxious thoughts, distraction might be a helpful tactic for you. Your body can naturally regulate during times of stress, but anxious thoughts can slow that process down. Doing something to distract your brain can give your body the opportunity it needs to return to normal. Some examples of this may be listing all the words you can think of that start with the letter “g,” naming all the movies you can think of, or tracing a well-known route in your mind.
Gabrielle Henderson|Unsplash
Gratitude
Taking some time to reflect on the things in your life that you are grateful for can take your mind off negative or anxiety-provoking thoughts. Focusing on the things in your life that you are thankful for can help shift your mindset from what you are lacking to what you already have.
Robert Bye|Unsplash
Sensory Grounding
Grounding techniques help connect you with the here-and-now using sensory experiences. The 5-4-3-2-1 technique can help reorient yourself to the present moment by using the senses of touch, taste, smell, sight, and sound.
Here is a worksheet that includes several different grounding techniques, including the 5-4-3-2-1 strategy: https://www.therapistaid.com/therapy-worksheet/grounding-techniques
These techniques are helpful in the short-term, but if you are struggling with chronic anxiety or panic attacks, consider talking with a professional. Our therapists at Quest all work with anxiety and would be happy to help!
Call us at 757-828-5927 or email appointments@questpsych.org to set up an appointment for individual therapy!