There are many tools for anxiety treatment. In addition to challenging negative thinking patterns, relaxation techniques have also proven to reduce stress. These are wonderful to practice on a regular basis, as the benefits are numerous:

  • Decrease heart rate
  • Decrease blood pressure
  • Slows down breathing
  • Decrease muscle tension
  • Slows down racing thoughts
  • Helps keep you calm and centered
  • Helps you think clearly
  • Improves concentration

Once you have some of these relaxation techniques mastered, they will be available to you as a tool to use in any anxiety-evoking situation. We encounter these in every day life. Perhaps we need to address conflict, take an exam, go to an interview, perform, or give some type of speech or presentation.

When you first learn how to practice some of these techniques, they will feel awkward. It may be hard to concentrate, you may feel irritable or find it hard to do nothing. It can be difficult to sit still as we are so used to running around and feel that we need to be accomplishing something. We are so used to doing, that be don’t know how to just be.

Here are a few of the techniques that I teach clients:

Breathing meditation. There is a wonderful book called Eight Minute Mediation by Davich. In the book, the author describes 8 different 8-minute meditations. He recommends doing one a week for 8 weeks. The first one is a basic breathing meditation. You set a time for 8 minutes and just focus on your breathing. In the beginning 8 minutes will seem like a long time. Your mind will wander and that’s OK. Just gently remind yourself to get back to focusing on breathing and just allowing whatever happens to happen. I have used this to help me fall asleep at bedtime.

Guided Imagery. With this technique, I talk you through an imaginary relaxing scene. It can be a place you’ve been before-perhaps in nature, or a place that you imagine. This takes about 10-12 minutes. Most people find it very relaxing, and feel calm and rested afterwards. I have even had people fall asleep during this one.

Progressive Muscle Relaxation. This is wonderful if you have muscle tension. I guide you through various muscles in your body, from head to toe. It involves a series of tensing and relaxing various muscle groups. This takes about 10 minutes.

When we do these techniques in session, I can record them for you on your phone so you can have a copy of it to take home with you. That way if it helps to hear someone else’s voice to guide you through the technique then you have the recording. Or you may prefer to do it on your own once you have it mastered.

It’s all about trying new and different tools to see what works best for you. If you struggle with anxiety or stress and want to learn some of these techniques, give me a call at 713-304-6554.

Take care,

Debbie