Anxiety is more than just a feeling. It’s the body’s physical “fight or flight” reaction to a perceived threat. Your heart pounds, you breathe faster, your muscles tense up, and you feel light-headed.
When you’re relaxed, the complete opposite happens. Your heart rate slows down, you breathe slower and more deeply, your muscles relax, and your blood pressure stabilizes. Since it’s impossible to be anxious and relaxed at the same time, strengthening your body’s relaxation response is a powerful anxiety-relieving tactic.
If you struggle with GAD, relaxation techniques such as progressive muscle relaxation, deep breathing, and meditation can teach you how to relax.
Progressive muscle relaxation can help you release muscle tension and take a “time out” from your worries. The technique involves systematically tensing and then releasing different muscle groups in your body. As your body relaxes, your mind will follow.
Deep breathing. When you’re anxious, you breathe faster. This hyperventilation causes symptoms such as dizziness, breathlessness, light-headedness, and tingly hands and feet. These physical symptoms are frightening, leading to further anxiety and panic. But by breathing deeply from the diaphragm, you can reverse these symptoms and calm yourself down.
Meditation. Research shows that mindfulness meditation can actually change your brain. With regular practice, meditation boosts activity on the left side of the prefrontal cortex, the area of the brain responsible for feelings of serenity and joy.
"hi i have been put on beta blockers been on it 6 days helps a bit"
- Dawnie (16th of August 2016, 08:36:04 AM)
"Do they make you calmer and less worried "
- Poppysam36 (13th of September 2016, 01:04:12 PM)
"Hello can anyone help me please I suffer from bad anxity like I'm in a dream world X "
- Aimee19842013 (29th of September 2016, 03:47:34 PM)
"I suffer from social anxious like if I have an appointment or go shopping day to day stuff any advice?"
- John1976 (10th of October 2016, 05:55:01 AM)
"Feel like crap...help"
- jonpatgalla (2nd of November 2016, 05:13:05 PM)
"Hi in new on this don't really know wat to do i suffer from general anxiety and every day feels like a battle just want to feel normal again not even think about anxiety and be happy any ideas"
- Hazelunitt89 (3rd of November 2016, 12:03:25 PM)
"been suffering with this for over 10 years i cannot find a cure and no one out there to help "
- oisin (1st of February 2017, 04:36:55 AM)
"Hi everyone am new here... been going through challenging time "
- Tj2017 (5th of April 2017, 03:27:55 PM)
"I am new too I have the same problems ..I have terrible shakes when I have to go out ..a feeling of dread ..also suffer night tremors"
- Kazlou48 (7th of April 2017, 07:41:27 AM)
"Hello I am new to this. I suffer from and OCD perfectionism and when I don't look perfect my mind goes into anxiety. I know this is irrational and i dont want to be like this but it's like something inside me takes over and fear wells up in my stomach. something as simple as getting my hair done and it not looking good can trigger this trauma. Like i daid i know its completely irrational but how do i ovrcome this. I feel really bad and pathetic but the anxiety is something that happens. How do you stop being a perfectionist?"