Have you ever felt nervous when you had to speak in front of many people? This could be a sign that you are experiencing anxiety. If you experience this often, aIt's a good idea to understand the relaxation techniques that effectiveto deal with anxiety.
Anxiety is a form of emotion that usually arises when faced with stressful situations. If not managed properly, anxiety can have a negative impact on daily life, even on your health.
When you are anxious, your heart will beat faster and your palms will sweat. You will also find it difficult to concentrate and urinate frequently. To overcome this, you can perform a variety of relaxation techniques.
Relaxation Techniques to Cope With Anxiety
Relaxation techniques are an effective way to deal with anxiety. The following are some relaxation techniques you can use to relieve anxiety:
Technique breathing relaxation
Breathing relaxation is the quickest and easiest way to deal with anxiety. The way to do this is to take a deep breath, then exhale slowly through your mouth as if you were about to blow up a balloon. Do this technique with a steady rhythm.
As you do this, imagine the "holding" anxiety in your body flowing out as you exhale, and calmness entering as you inhale.
Muscle relaxation techniques
Muscle relaxation technique is done by tightening certain muscle groups for 5-10 seconds, then releasing them slowly. During the muscle relaxation technique, keep breathing regularly as usual. The following are muscle relaxation techniques that can be performed according to the location of the muscles:
- Forehead muscles, raising the eyebrows as high as possible.
- Eye muscles, by closing the eyes tightly.
- Mouth and cheek muscles, smiling as wide as possible.
- Neck muscles, tilting the head as far as possible.
- Shoulder muscles, raising the shoulders as high as possible.
- Abdominal muscles, by pulling the stomach inwards.
- Hand muscles, with tightly clenched fists.
- Leg muscles, by pulling the toes toward the shins.
This muscle relaxation technique is called progressive muscle relaxation. Do not forget to give a pause of 5-10 seconds before moving to another muscle. If you feel pain or discomfort, avoid straining your muscles too tightly.
The two relaxation techniques can be done sequentially, namely by doing breathing relaxation techniques first, then followed by muscle relaxation techniques. Relaxation techniques can also be done regularly to deal with anxiety, for example before activities, before going to bed, or even on the sidelines of activities.
If the two relaxation techniques are not able to relieve anxiety or if the anxiety you feel has interfered with your activities, do not hesitate to consult a psychologist or psychiatrist so that they can be given special treatment.
Written by:
Yoana Theolia Angie Yessica, M.Psi, Psychologist(psychologist)
