8 Techniques to Relax When You Feel Stressed up
Anxiety is a mental state of humans when protective reactions and mechanisms get activated. In its pure form, it is useful because it trains the individual for threats. However, if it becomes too intense and frequent, anxiety becomes a mental illness that can seriously disrupt your habits and relationships with others.
Fortunately, there have been techniques that can be useful and effective in alleviating your anxiety and worries. They are scientifically proven and they can help us go back to reality even in the most difficult moments. These techniques are called – grounding techniques. However, keep in mind that grounding techniques function as tools to deal with troubling thoughts at a certain moment. The relief is usually temporary. If your condition does not improve, it may be a good idea to consult a psychologist.
These are 8 grounding techniques that certainly work:
Breathing
It is called "breathing in a box". With it you try to breathe in for four seconds, hold for four seconds, breathe out for four seconds, and repeat until you feel that everything is okay.
Stretching exercise
Try to do easy stretches while focusing on your breathing and trying to ignore the slight pain caused by the exercise.
Other exercise
Physical exercise often helps a person to get detached from reality. Whether it is simple hopping, jogging in the park or in the gym, physical activity often helps to forget anxious thoughts.
Concentration
You can use the "5-4-3-2-1" method where you can use your senses. You might start with five things you see around you, then four things you can touch, then three things you hear, etc., or you can just focus on something small around you, which you don’t usually pay any attention to.
Sensation
Focus on a specific sensation. Take a chunk of ice and think about how the sensation changes. What does it feel like at the very beginning, how long does it take for the melting to start, how do you feel afterwards? Or enjoy your favorite fragrance. How does it make you feel when you sense it?
Watching TV or listening to music
Play your favorite song and remember how you felt when you first heard it. Focus on the lyrics and the melody and the memories it brings back.
Talk to a friend or beloved one
A conversation with the person you love can detach you from reality. Remember the good times you have had together. Have a laugh.
Play with your pet
If you have a pet and you are at home, give it time. Play and enjoy it.
