Relaxation Techniques?

[sealeigh]

:eek:I was wondering if anyone had some tips for staying relaxed, particularly during a move? I have an anxiety disorder and even though i'm taking medication, I still have alot of trouble staying calm and it really sucks. If anyone has any advise I would really appreciate it

[shygirl1986]

Hey, I'm currently going to counselling for social anxiety disorder. My counsellor gave me a few grounding exercises to practice for when I feel really anxious.

-Hold an ice cube in one hand for a few seconds and when it gets too cold, drop it and switch hands and do the same in your other hand.
-Find a quiet space and think of 5 things you can see, hear, touch and then repeat except go to 4, 3, 2 and then 1.
-Write down things you like to think about and things you like about yourself down and keep them handy to read when thoughts are overwhelming. Keep this on a piece of paper and keep it someplace handy or write it down in a journal.
-Use positive self-talk-Prepare for a situation you know is going to happen and say things like "I am okay", etc., positively reinforce yourself regarding the situation you are in-constantly if needed
-Keep a thought record-Make four columns with Day, Situation, Emotion Rating -010 and Automatic Thoughts-Fill in the thought record when you experience anxiety. Write the date it happened under the day column. Describe the situation under the situation column. Write how intense your anxiety feels under the emotion rating column from a scale of 0-10 and write your automatic thoughts and feelings that pop into your head while the anxiety is going on.
-Remember to take deep breaths when you're feeling anxious and it's usually okay to leave the room for a couple of minutes if you're feeling really anxious around people to take a few breaths and positively reinforce yourself

Good Luck!

[Vision Thing]

Did you end up finding something, sealeigh?

I'm sort of looking for something similar, but moreso like relaxation breathing exercises rather than mental ones??

[slacissum]

Did you end up finding something, sealeigh?

I'm sort of looking for something similar, but moreso like relaxation breathing exercises rather than mental ones??

Good work !
Very cool, looking great so far. Keep going, I wanna see it finished!

[justme]

:eek:I was wondering if anyone had some tips for staying relaxed, particularly during a move? I have an anxiety disorder and even though i'm taking medication, I still have alot of trouble staying calm and it really sucks. If anyone has any advise I would really appreciate it

Have u tried to meditate? It works well for me! today we found out we've got a new apartment and we get the keys this weekend so I totally know what u mean!

[arotops09]

No, except if you want the effect to be unconsciousness in the case of downers. So you want to know which downers or anti-deppressants give the best effect. Who would like to share their experience and view on this?

[perfect.ana]

I read a research that showed that affirmations don't really work well on people who have...'problems'...they do work quite well for people who are normal and rather happy...

Breathing is definitely a good exercise!

[Chew]

Yoga. x

Chewthin. x

[Vega]

I was going to say yoga too. I do yoga on a regular basis and it has taught me how to relax and deal with stress and anxiety in a healthy way. Yoga teaches you how to breathe properly using long, deep breathes. It seems to really help me when I'm feeling anxious.

[nicodemusliam]

Yes, I like to try this type of techniques because, Relaxation techniques are an essential part of your quest for stress management. Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the wear and tear on your mind and body from the challenges and hassles of daily life.

[stevenson]

Relaxation techniques to help you achieve the relaxation response. Those whose stress-busting benefits have been studied extensively in deep breathing, progressive muscle relaxation, meditation, visualization, yoga.

[weightlessrunner]

I teach a meditation/stretch class at the gym. I don't know how I was given the class, all the other classes I teach are high intensity and high impact and everyone knows I never shut up. Anyway, my point is, visualisation helps.

It's hard to read and visualise so perhaps go do a yoga class or if you have a gym membership, some gyms will have meditation classes as well as yoga classes.

If you don't have any memberships, find yourself a place where you can focus without any distractions. Find a comfortable position (lying, sitting, etc it doesn't matter as long as you're comfortable and there's no tension). Start by breathing in deeply. Then out. Then in. Then out. Focus on each breath. Imagine the breath reaching to all your extremeties ie: your toes, fingers etc. Breathe slowly and calmly but deeply. Pick somewhere that you associate with being relaxed. Now try to take yourself to that place. Imagine its surroundings. Imagine yourself there. Continue to breathe. As you breathe, I want you to think about the warm air filling up your lungs and as you exhale, imagine the air taking with it any tension you have left. Continue to breathe. Each breath of warm air is charged with energy and now direct the energy to any area of tension, let the air relax the tension. Continue to do this and focus until you feel better.

Hope that helps.

[smalasussie]

yes, some kind of movement/dance/visualization helps. Also, google Lucinda Basset ( I think that's her name) she makes an excellent program on tape that is kind of like going to therapy- it's relaxing for sure.

Also... as a massage therapist, I reccommend getting a massage- even if it's a 20 minute chair massage or something like that. It can really help, and if you breathe deeply and help you connect to your body in a meaningful way :D