In daily life, where stressors abound and demands seem never-ending, anxiety has become a prevalent challenge for many. Fortunately, there are effective anxiety management tools that can help restore a sense of calm and balance. This article explores three evidence-based anxiety management tools that you can use to manage symptoms of anxiety:
Progressive Muscle Relaxation (PMR), Controlled Breathing, and Calming Imagery.
1. Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation is a technique that involves tensing and then relaxing different muscle groups to alleviate physical tension and promote relaxation. The idea is that by becoming aware of and intentionally releasing muscle tension, you can signal your body to enter a state of deep relaxation.
How to practice PMR:
Find a quiet and comfortable space.
Start by tensing a specific muscle group (e.g., your fists or shoulders) for about 5-10 seconds.
Release the tension suddenly, allowing the muscles to relax completely for 15-30 seconds.
Repeat the process with different muscle groups, from head to toe.
Regular practice of PMR has been shown to reduce overall anxiety levels and improve sleep quality.
2. Controlled Breathing
Controlled breathing, also known as diaphragmatic or deep breathing, is a simple yet powerful technique to manage anxiety. Controlled breathing regulates the body's stress response. By focusing on the breath, you can shift from shallow, chest-based breathing to deeper, more rhythmic breaths that engage the diaphragm.
How to practice Controlled Breathing:
Find a comfortable position, either sitting or lying down.
Breathe in slowly through your nose, allowing your diaphragm to expand, for 3 counts.
Exhale slowly through your mouth, for 6 counts.
Repeat this process for a few minutes.
Controlled breathing helps activate the body's relaxation response, leading to reduced feelings of anxiety. It can be practiced anywhere, making it a versatile tool for managing stress.
3. Calming Imagery
Calming imagery involves using visualization to evoke feelings of relaxation. It is the idea of building an image in your mind of a calm, safe, or familiar place.
How to practice calming imagery:
Close your eyes and take a few deep breaths to relax.
Visualize a peaceful and serene place, such as a beach, forest, or mountain. Or visualize your favorite place in nature that makes you feel relaxed.
Think of all of the details of the scene. Engage your senses by imagining the sights, sounds, smells, and textures of this peaceful setting.
Spend a few minutes relaxing in this peaceful scene, as you continue to breathe deeply.
Calming imagery promotes a shift in focus, redirecting the mind away from anxious thinking. It has been shown as a helpful technique to reduce anxiety, stress, and depression.
Conclusion: Incorporating progressive muscle relaxation, controlled breathing, and calming imagery into your daily routine can be a powerful strategy for managing stress and anxiety. As with any skill, consistency is key, so consider integrating these practices into your daily life to manage anxiety.
If you are struggling with anxiety and want to learn more tools, contact Jessica Brady LCSW for a free consultation. Jessica Brady LCSW specializes in anxiety and therapy for women’s issues. Call (732-807-1907) to schedule a free consultation.
www.bradytherapy.com
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