Relieve Anxiety.
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Fear has a large shadow but he himself is small. By Ruth Gendler Find out about Relieve Anxiety
No Time For Meditation- Try This Quick method For Relieving Anxiety And Reducing Stress
We live in a fast paced world and the opportunities for sitting down and meditating can be few and far between for a lot of us. So how can we relieve stress and anxiety in our daily lives without committing large amounts of our valuable time to meditation techniques?
Here's a simple practice that can have instant effects on our inner calm and well being. This exercise can be used anywhere and at any time. Try it out next time you find yourself in a stressful situation.
Focus your attention on a spot directly in front of you just above eye level. Allow your focus to soften and allow yourself to blink whenever you need.
While you maintain this stare widen your field of vision becoming gradually more aware of the areas to either side of that point. Keep widening this field until you become aware of the areas that can be seen out of the corner of your eyes.
Increase this field of awareness using your hearing too.Notice as you become conscious of the space around you and even behind you.
You should now be aware of a complete field all around you using all your senses. Allow this awareness to spread as far as you can and hold it for as long as you can.
As you bring your attention into your body you should notice that your breathing has slowed considerably. If you now watch your thoughts you may well find that the barrage of self talk has slowed right down or even disappeared completely.
You may well find that this is a very effective stress management tool.
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What's an easy beginning breathing technique to relieve anxiety?
Thank you.
Begin by lying flat on your back or standing up straight. You may also sit up straight in a chair, if that is more comfortable.
Place your hand on your stomach area.
Breathe as you normally would, and notice whether your hand and stomach rise and fall, or your chest rises and falls, as you breathe.
When you are breathing properly, your chest will stay still while your stomach will rise slightly as you breathe in. When you breathe out, your chest will continue to stay still while your stomach lowers slightly.
Now, slowly breathe in through your nose on the count of five while gently pushing your hand up with your stomach.
Hold the breath for a count of five.
Slowly exhale through your mouth for a count of five while gently pushing down on your stomach.
Repeat this process for five minutes.
If the process causes you to begin panicking, stop. Try again later or the next day, but do the exercise for a shorter amount of time. You may need to start with one minute per day.
Increase the length of time each day until you can do the exercise for at least five minutes, two times per day.
If you continue to practice breathing this way, you soon will be doing it naturally throughout the day.
An additional benefit will be that once you are familiar with the exercise, you may do it while experiencing anxiety or at the beginning of a panic attack, and you will feel relief.
Tips:
Do not be angry with yourself or give up if you cannot do this exercise correctly right away. It takes practice. Give yourself time.
Remember: you are in control and can stop at any time. Take it as slowly as needed. If you feel anxious when doing the exercise, build up the length of time as gradually as possible.
It may help to do the exercise with someone else available, in case you do feel anxiety or panic. The best person would be a therapist with experience in breathing techniques, but if that's not possible, a trusted friend or family member may be helpful. Just knowing someone is there can help prevent anxiety or panic.
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