Great technique to relax your self and reduce anxiety

[sam0191]

Hey

I just want to share a very good technique that is helping me reduce my anxiety and relax my self, I got it from my therapist and it is helping me and hoping that it will help you too.

sorry if my English not so good but I hope that you can understand me(please don't hesitate to ask if there is something you don't understand)

I sometimes wake up anxious and feeling my chest is heavy and having a hard time to control my anxiety, with this technique now I can relax and release my anxiety. note that you have to practice this each day(My therapist ask me to practice it for 2 weeks and after that when I feeling anxious I can use it) but you will get relax from first day and with each day of training it will help you more.

the technique:

set down on a comfortable chair , now choose a number from 1-10(10 is too anxious and 1 is low anxiety and write it on a paper) now when you feel that you can start then close your eye, start with your palms, close them as hard as you can, and focus on the tension that you feel , it is an annoying tension (keep closing them from 10-15 seconds and keep focusing on the tention on your palms) then release, repeat the same proccess one more time and when you release focus on that feeling, it is a good feeling, a comfotable feeling, now lets go to the arms squeze your arms hard, focus on the tension and on the uncomfortable feeling that follows it,(10-15 seconds) (it is important to keep focusing ). now I want you to say to your self the word"relax" and then relax(relax for 10-15 seconds) and focus on that good feeling, a comfortable and nice feeling feeling, you can see that you can get the tension by yourself and you can relax by yourself, you are who control your body and not the opposite.

now lets go to the face, our face get affect from our anxiety and tension as well, now squeeze all of the muscules of your face for 10-15 seconds and focus on that feeling(also dont forget to breath regularly on the whale proccess, dont force your self to breath, just let your body do that you just focus on the feeling but dont intrevene in the breathing proccess) now say "relax" and relax your self, and focus on that nice feeling. do this process twice. and now lets go to the neck, squeeze your neck muscles for 10-15 seconds and relax(remember to say to your self relax and then relax). do it twice as well.

now lets go to the lungs, inhale as much air as you can to your lungs and hold(capture/keep the air in your lungs for 10-15 sec) and then release, now breath deeply for 10-15 sec(you can see that each process takes from 10-15 seconds). do it twice, now go to the belly/stomach, our stomach get affected as will when we are angry and anxious, we need to relax the muscles here as well, squeeze your muscles for 10-15 seconds and relax(remember the relax word when you relax), the same thing twice. and now the same thing on the legs twice(squeeze your legs and relax twice , do the same thing for 10-15 sec .......).

now count from 5 to 1 and with each count relax your self-more (deeply), now focus and listen to your heart beats

you and feel your body(10-15sec), then focus on the breathing process, the air enter from outside to the lungs, and then go out, you can see that you can trust your body, all these processes are done unconsciously. now listen to your heart beats on your fingers, you can see that there you can feel it as well, and focus on your palms of your legs, there also you can feel the beats, and on the neck as well, focus on these process. in your body there is a heat , you can feel it inside your body, you can feel it under the heart, try feel it and focus on it and explore it , explore your body and your feelings, you can trust your body. now feel the gravity of the earth and how to pulling you, relax and focus on that. now we get to the end, but before you wake up try exploring your feeling and your body for 1 min more and then open your eyes. you can now feel the change before and after you do that. now choose a number from 1-10 and compare it with the old one and see the difference.

remember to practice it at least 2 weeks then after that when you feel that you need to relax using this technique.

hope it would help you as it help me.

good luck

[Starrlight]

Thanks I have tried a similar tense and release method and it really does work. I had not done it in so long thanks it is helpful.

[sam0191 in reply to Starrlight]

you are welcome, I recommend that you continue doing this technique as it would be a helpful always to calm yourself, today I woke up very anxious and had to go to college I use it and it calms me a lot

[Trees2357 in reply to sam0191]

I have obsessive thoughts that keep the anxiety going. I can't stop the thoughts.

[Trees2357]

I have obsessive thoughts that keeps my anxiety going. The thoughts are that I'm afraid of the anxiety. I can't stop the thoughts.

[sam0191 in reply to Trees2357]

hey I underastand what you feeling, I passed from that way as well , are you using medication? I was like that I can't stop thinking (overthinking) and living all the time with fear, the medication helped me now I can control my thoughts with med and with therapy(med and therapy combination is good). This method would help you to relax as well, I dont know if it would help stop you from overthinking because I found it and start using it after I get the medication however I know that it will help you a lot to relax. just try it and see results you come up with, I hope that it will help you with that.