Many people are looking for practical ways to manage stress in their own homes. Learning relaxation techniques for anxiety, and then practicing these techniques on a regular basis will give you more effective ways of dealing with every day stresses.

You are not alone, at one time or another everyone feels like they have inadequate methods of dealing with anxiety and stress.

Relaxation Techniques For Anxiety You Can Do in Your Own Home

Focusing – This mind relaxation exercise requires you to focus all of your attention on a single object (usually something that is associated with happy or pleasant thoughts) as you inhale and exhale slowly and deeply for one to two minutes. While you are doing this exercise, try not to let any other thoughts or feelings enter your mind.

Visualization – Visualizing color in specific body parts can have a powerful therapeutic effect. This can be one of the best relaxation techniques for anxiety.  It is also one of the best relaxation exercises for releasing nervous tension.  Blue calms such physiological functions as pulse rate, breathing, and also perspiration.

Visual relaxation therapy works like this…

You first imagine that you are standing in a large blue circle.  Visualize the blue entering your feet,  then traveling through the rest of your body.  Imagine the blue calming every inch of you as the blue reaches each and every body part.

Erasing Stress and Tension – This is basically a mental relaxation technique in which you first imagine the source or situation creating your anxiety, then you visually erase it in your mind.  This exercise will help you to achieve control over emotional stress by understanding how to reduce or perhaps completely eliminate it by practicing to let your mind actually erase it.

Positive Mind/Body Affirmations – In other words, positive thinking.  Some examples are:  My mood is peaceful and calm.  I can handle times of stress.  I enjoy thinking positive thoughts. I feel good about me and my life.  My breathing is slow and calm.  I can successfully deal with any problem that should arise.

Self-Esteem Affirmations – Most people that experience severe anxiety believe that they have something wrong with them.  Anxiety disorders make people feel like they are broken. This exercise means that you must focus on things that are positive about you.  Such as:  I am beautiful/handsome.  I am a good and loving person…

Additional Relaxation Techniques for Anxiety

Progressive Muscle Relaxation – You should lie on your back in a comfortable position. Your arms should be resting along side of you.

Breathe in and out slowly and deeply.

Tighten your hands into fists and hold them tensed for 15 seconds while the rest of your body is completely relaxed.

Then release tension in your hands.

Repeat process by tensing and relaxing the following body parts:  face, shoulders, back, stomach, legs, feet, finishing at your toes.  Hold each body part tensed for 15 seconds and then relax.

Finish the exercise by shaking both hands and visualizing any tension and anxiety leaving through the tips of your fingers.

Massage – Anxiety usually vanishes relatively quickly through massage. Massage is a wonderful relaxation therapy.

Sound – The right music can have a tremendously calming effect on our minds and bodies.

Hydrotherapy – For hundreds of years, folks have used warm water to calm moods and relax muscles.  You can even make your own personal at home “spa” by adding calming bath oils or salts.

You need to determine which relaxation techniques for anxiety will work best in your situation…but if these types of relaxation exercises are no longer enough to control your anxiety…

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