Finally we come to what everyone has been waiting for, the strategies for coping with anxiety. The non medication strategies include ; relaxing the body, relaxing the mind, thinking realistically,facing your fears,getting regular exercise, eating right to be calm, nourishing yourself, simplifying you life, turning off your worry and learning how to cope on the spot. There is a role for medication but only in severe cases of anxiety where it is causing severe disruption in the functioning of persons daily activity. The mild to moderate anxiety can be controlled without drugs.
Please note these strategies has to be practiced regularly to get the full benefit, doing them occasionally will not be sufficient; you have to make these practices part of your life. I know because I have been meditating since I was 13 years old and every time I neglected to do it regularly my life become disorderly, resulting in absolute chaos, and several times in dire consequences. I have finally learned not to neglect this precious gift that my father introduced to me so long ago. Regard these practices as precious gifts and practice them daily. It is more important to be consistent daily rather than to spend longer time but doing them only occasionally. There is more benefit to be had doing it daily for shorter time, of course if you can spend longer then so much the better.
Today we will look at how to relax the body. Anxiety causes physical sensation in our body such as shortness of breath, muscle tension, hyperventilation and palpitations. When we have these sensations in our body it tends to reinforce anxiety producing thought, setting up a vicious cycle. We want to break this cycle by relaxing the body. In a relaxed body there is no room for anxious mind.
Some of the techniques for relaxing the body include progressive muscle relaxation,passive muscle relaxation, abdominal breathing and yoga. I have posted low some videos demonstrating these techniques. I am afraid you will have to sign up for a class to learn yoga.
Passive Muscle Relaxation
Abdominal Breathing Relaxation
Next time we will look at how to relax the mind. Have a great weekend and my you be happy and at peace.
Coping with Anxiety
Edmund Bourne and Lorna Garano
- EMOTIONAL INTELLIGENCE: Relaxation Techniques for Stress Relief (heninuraini.wordpress.com)
- Do-Anywhere Anxiety Busters (everydayhealth.com)