How to Relax When Your Feeling Nervous
Anxiety sucks. We all know that. It’s that feeling of nervousness, worry, fear, or panic that creeps up on us when we face something challenging or scary. Anxiety can make us feel like we can’t breathe, like our heart is racing, like our stomach is in knots, or like we’re shaking all over.
But anxiety doesn’t have to ruin your day. There are ways to cope with it and feel better. One of the best ways is to practice relaxation techniques. Relaxation techniques are things you can do to calm your mind and body, and reduce the effects of stress on your health and happiness. Relaxation techniques can also help you improve your mood, focus, sleep quality, and confidence.
There are many types of relaxation techniques, but some of the most effective ones for anxiety are deep breathing, progressive muscle relaxation, and mindfulness meditation. These techniques are easy to learn and do, and you can do them almost anywhere and anytime. In this article, we’ll show you how to do these relaxation techniques, and how they can help you chill out and feel good.
Deep breathing
Deep breathing is a relaxation technique that involves breathing slowly and deeply from your belly, rather than your chest. Deep breathing can help you lower your heart rate, blood pressure, and muscle tension, and increase your oxygen supply to your brain and body. Deep breathing can also help you calm your nervous system, and reduce your feelings of anxiety, fear, or panic.
To do deep breathing, follow these steps:
Find a comfy and quiet place to sit or lie down. You can close your eyes or keep them open, whatever you prefer.
Put one hand on your chest and the other on your belly, just below your rib cage.
Breathe in slowly and deeply through your nose, feeling your belly rise as you inhale. Your chest should move only slightly.
Breathe out slowly and gently through your mouth, feeling your belly fall as you exhale. You can make a soft sound, like “whoosh”, as you breathe out.
Repeat this breathing pattern for a few minutes, focusing on your breath and how it feels in your body. You can count your breaths, or say a word or phrase, like “relax” or “calm”, as you breathe in and out.
If your mind wanders, gently bring it back to your breath, without judging yourself or your thoughts.
When you’re done, take a moment to notice how you feel. You may feel more relaxed, calm, and refreshed.
You can do deep breathing whenever you feel anxious, stressed, or overwhelmed, or as a regular part of your day. You can also use deep breathing as a warm-up for other relaxation techniques, like progressive muscle relaxation or mindfulness meditation.
Progressive muscle relaxation
Progressive muscle relaxation is a relaxation technique that involves tensing and relaxing different muscle groups in your body, one by one. Progressive muscle relaxation can help you release physical tension, and become more aware of the sensations in your body. Progressive muscle relaxation can also help you reduce your anxiety, pain, and insomnia.
To do progressive muscle relaxation, follow these steps:
Find a comfy and quiet place to sit or lie down. You can close your eyes or keep them open, whatever you prefer.
Start by taking a few deep breaths, as described above, to relax your mind and body.
Begin with your feet and toes. Squeeze the muscles in your feet and toes as hard as you can, and hold for about five seconds. Then relax them completely, and feel the difference. Take a deep breath, and exhale slowly.
Move on to your lower legs and calves. Squeeze the muscles in your lower legs and calves as hard as you can, and hold for about five seconds. Then relax them completely, and feel the difference. Take a deep breath, and exhale slowly.
Keep going with the rest of your body, moving up from your feet to your head. Squeeze and relax each muscle group in the same way, for about five seconds each. The muscle groups are: thighs, hips and butt, stomach, chest, back, shoulders, arms and hands, neck, face and head.
When you’re done, take a moment to notice how you feel. You may feel more relaxed, calm, and peaceful.
You can do progressive muscle relaxation whenever you feel tense, anxious, or restless, or as a regular part of your day. You can also use progressive muscle relaxation as a warm-up for other relaxation techniques, like deep breathing or mindfulness meditation.
Mindfulness meditation
Mindfulness meditation is a relaxation technique that involves paying attention to the present moment, with an open and curious attitude. Mindfulness meditation can help you become more aware of your thoughts, feelings, sensations, and surroundings, without judging or reacting to them. Mindfulness meditation can also help you reduce your anxiety, depression, and stress, and improve your mood, focus, and well-being.
To do mindfulness meditation, follow these steps:
Find a comfy and quiet place to sit or lie down. You can close your eyes or keep them open, whatever you prefer.
Start by taking a few deep breaths, as described above, to relax your mind and body.
Bring your attention to your breath, and notice how it feels as you inhale and exhale. You can focus on the sensation of the air entering and leaving your nostrils, or the movement of your chest or belly as you breathe.
Keep your attention on your breath, and let go of any other thoughts, feelings, or sensations that may pop up in your mind. If you notice your mind wandering, gently bring it back to your breath, without judging yourself or your thoughts.
Keep observing your breath, and be aware of the present moment, for as long as you like. You can start with a few minutes, and gradually increase the time as you get more comfortable with the practice.
When you’re done, take a moment to notice how you feel. You may feel more relaxed, calm, and aware.
You can do mindfulness meditation whenever you want to calm your mind, or as a regular part of your day. You can also use mindfulness meditation as a way to enhance other relaxation techniques, like deep breathing or progressive muscle relaxation.
