Anxiety can fill your daily life with fear, worry and so much struggle. It’s important to be proactive about it so anxiety doesn’t take over your life. There are many natural approaches you can take, and today we’re covering three basic exercises anyone can do to reduce anxiety.
Progressive Muscle Relaxation (PMR)
You can use this mind-body technique both day and night to reduce anxious feelings. It works by first tensing muscle groups and then, relaxing them completely. You usually begin with your feet and move all the way your body.
By the time you’re finished, your body and mind usually feel much more calm and relaxed. This guide is a great place to start.
Most of us do shallow breathing in the upper chest during the day. But if you’re feeling anxious, you need deep breathing. This helps you move from the stressed out, fight-or-flight mode into a restful state.
Deep breathing, or diaphragmatic breathing, can be done anywhere. Just place one hand gently on your tummy and focus on breathing into this area – as though you were filling a big barrel. Inhale and exhale slowly, focusing on your breath. It’s a wonderful way to quiet the mind and reduce anxiety, as well as to lower blood pressure.
Research shows that a consistent meditation practice can be an excellent way to reduce anxiety. With mindfulness meditation, you focus on your breath rather than your thoughts. Yes, your thoughts will wander, but just let them breeze on by without getting caught up in them.
How does this help reduce anxiety? It helps you stay in the present moment. This helps you avoid feeling anxious about the future or about the past.
Meditation isn’t a one-shot, quick-fix approach though. Try to do a little bit every day – even 5 to 10 minutes. One day at a time, you can reduce your anxiety.