In this article I will explain how to control anxiety and stress in any situation you feel an excess of anxiety with 4 very effective psychological techniques.
Before I teach you the 4 psychological techniques to control anxiety, I will briefly explain what anxiety is?
What is anxiety?
Anxiety is an anticipatory response from our body that is activated when we perceive a possible future situation as threatening to our survival or well-being.
Imagine, for example, a worker who thinks he can be fired from work next week.
He may be fired next week or he may not, but he has already anticipated that possible threatening situation by activating an anxiety response at present.
In many cases, an anxiety response can be normal and adaptive.
However, when the anxiety response occurs disproportionately, it is longer than due in time or generalised to other situations, anxiety problems appear.
- panic attacks (panic crises, anxiety attacks, anxiety crises or distress crises))
- chronic anxiety
- generalized anxiety disorder
- social anxiety disorder etc…
Symptoms of anxiety
The most common signs and symptoms of nervous anxiety are:
sensación de ahogo
opresión en el pecho
nervios en el estómago
comer en exceso
miedo a volverse loco
miedo a morir
Causes of anxiety
The causes of anxiety can be different depending on the person who has it.
Hereditary factors may predispose a person to anxiety.
There may also be imbalances in the neurotransmitters of our brain due to bad habits such as low sleep or bad eating.
And there can also be everyday situations that make us experience an excess of anxiety such as, for example, too demanding work situations, conflicting family situations, etc.
In all these everyday situations, we can reduce our anxiety level with the help of diaphragmatic breathing.
How to control anxiety and nerves with diaphragmatic breathing technique:
Technique number 1
There are several tried-and-tested relaxation techniques for anxiety and this is the first one I recommend you learn because it will be very easy for you to apply anywhere you are.
What is diaphragmatic breathing?
We speak of diaphragmatic or abdominal respiration when the muscle movement involved in the act of breathing focuses mainly on the lower area of the lungs, i.e. the diaphragm area.
When we move our diaphragm, we move our abdomen and hence it is also known as abdominal breathing.
When we inhale, we contract the diaphragm and enlarge the space available in the chest cavity.
When we exhale, we relax the diaphragm.
This technique will be very useful on many occasions but in no case does it replace a good psychological treatment if your anxiety is very high and chronic.
On the other hand, if you can’t afford anxiety psychotherapy with a good psychologist now, I strongly recommend that you read the book “the end of anxiety”.
“The end of anxiety” is a natural treatment for anxiety that has already been successfully implemented by many people around the world and you can also read it now.
How to control anxiety naturally with diaphragmatic breathing: the procedure
Now I’m going to teach you the technique of diaphragmatic breathing step by step.
Sit comfortably and put one hand on your chest and the other on your abdomen.
Inhale through your nose and notice how your hand is raised above your abdomen while your hand is barely raised above your lungs.
If your hand in your chest is raised too much and your hand above your abdomen is too little, you are not doing your diaphragm breathing properly.
Now that you know which area should rise, let’s get started.
With your hands placed one above the abdomen and the other in your chest, inhale through your nose for 4 seconds while you notice the hand in your abdomen rising.
Now hold the air in for another 4 seconds and now push the air out of your mouth little by little for 8 seconds as if you were blowing a candle gently.
Now stop 4 seconds of pause and repeat this respiratory cycle again.
Repeat this breathing cycle for 5 minutes 2 times a day for 2 weeks to train this relaxation technique well.
Once you do this training, you will have the internalized technique and it will be easier for you to reduce your degree of anxiety in any stressful situation you find yourself applying it to for a few minutes.
How to calm anxiety and nerves with progressive muscle relaxation technique:
Technique number 2
There are several techniques to eliminate excessive anxiety that you can experience at certain times and this one that I will teach you below is especially effective in eliminating muscle tension that is one of the symptoms of anxiety. This technique was developed by psychiatrist Edmund Jacobson.
Now I’m going to show you how you have to perform the progressive muscle relaxation technique to apply it to you every time your body gets tense from excessive nervous anxiety.
This technique will be very useful to you at many times when you feel overwhelmed by nervous anxiety.
However, this technique does not replace in any case a good psychological treatment that deals with the specific causes of your anxiety.
On the other hand, if you can’t afford to go to a good psychologist’s office now, I strongly recommend that you read the book “the end of anxiety”.
How to remove anxiety and nerves with Jacobson’s progressive muscle relaxation:
The technique can be made both sitting and stretched on a comfortable bed or sofa.
To make it easier for you to learn, I’m going to show you an abbreviated version of it.
In order to do it in good condition, lower the light intensity of your room or place, take off your shoes if you want, stretch or sit comfortably and if you wear a belt, loosen it.
Now, I’m gonna ask you to focus on the sensations of your body.
Turn your attention to your right hand.
Close your right hand and squeeze your fist hard for 10 seconds.
Notice the tension in your fist and right forearm.
Now stop clenching your right fist, stretch out your right hand and relax for 10 seconds.
Note the difference between the previous tension (when you pressed your right fist hard) and the current relaxation of your right hand and forearm.
Now turn your attention to your left hand.
Close your left hand and squeeze your fist hard for 10 seconds.
Notice the tension in your fist and the left forearm.
Now stop clenching your left fist, stretch out your left hand and relax for 10 seconds.
Note the difference between the previous tension (when you pressed your left fist hard) and the current relaxation of your left hand and forearm.
Study the contrast between the two sensations (sensations of tension and sensations of relaxation).
If you concentrate carefully, you will see that you can still relax more the parts of the body you have put in tension so far, the right hand and forearm and the left hand and forearm.
Now you close both hands and, leaving your elbows attached to your body, you carry your fists to your shoulders to put your biceps in your arms under stress for 10 seconds.
You feel the tension of your biceps and now you relax for 10 seconds by gently dropping your arms on the sides of your body and opening your hands.
Notice the difference between the previous stress sensations of your biceps and the relaxation sensations of your arms that you now experience.
Now turn your attention to the area of your shoulders. Shrug your shoulders up like you want to touch your ears with them and keep the tension that this posture causes on your shoulders and neck for 10 seconds. Watch and study this tension.
Now relax for 10 seconds letting your shoulders go down and back to their natural resting position.
Look again at the contrast between the former tension of your shoulders and the current relaxation of your shoulders.
Now direct your attention to the muscles of your face. Raise your eyebrows as high as you can until you feel your forehead very wrinkled and your muscles tight. Hold this tension for 10 seconds and estudiala.
Now relax by letting the muscles on your forehead stretch and observe the sensations of relaxation around this area of your face for 10 seconds.
Now breathe in slowly and deeply, completely filling your lungs with air.
Keep this air inside your lungs for 10 seconds and watch the tension in your chest that goes down to the abdominal area.
Now gently expel the air through your mouth and become aware of the sensations of relaxation that expand through the area of your chest. Keep breathing normally and relax even more.
Note the difference between the previous tension in your chest and the current relaxation of your chest.
Now direct your attention to the muscles in your abdomen. Press them to put them in tension, leaving the abdomen hard for 10 seconds.
Now relax the muscles in your abdomen for 10 seconds.
Study the difference between the previous tension of the muscles in your abdomen and the current relaxation of the muscles in your abdomen.
Now direct your attention to the muscles of your calves. To put them under stress, point your toes at your head and hold this posture for 10 seconds.
Feel the tension in your twins and just get off your calves. Observe the voltage and estudiala.
Now relax the muscles of your calves and observe the difference between the previous tension of these muscles and the current relaxation of these muscles.
And so far one of the best anxiety exercises you can do when you feel muscle tension!
With this exercise you have directed your attention at will to put several muscles in your body in tension and then relax them.
In this way you have been able to study the contrast between the two sensations (sensations of tension and sensations of relaxation).
In addition, you have checked with this exercise your ability to control the tension of your muscles consciously and voluntarily.
Train this progressive muscle relaxation exercise once a day for at least 7 days.
The more you train this relaxation technique, the easier it will be for you to relax your muscles in any stressful situation.
How to combat nervous anxiety with autogenous relaxation technique:
Technique number 3
The technique of autogenous relaxation, also known as autogenous training, was developed by psychiatrist Johannes Heinrich Schultz.
What is the technique of autogenous relaxation or autogenous training?
This technique consists in producing physiological changes in our body at will through the training of our mind to experience relaxation and relieve anxiety.
The technique of autogenous relaxation is supported by numerous scientific studies that confirm its effectiveness.
For this autologous training to be effective, you need to do it to the end.
You need to do this technique once a day for 1 Week and after 3 to 4 times a week until you feel that your anxiety decreases enough to live quieter.
However, I must warn you that although this technique is proven to be effective, it does not in any way substitute for good psychological treatment since it is important that you treat the specific causes that give you anxiety.
On the other hand, if you can’t afford to go to a good psychologist’s office now, I strongly recommend that you read the book “the end of anxiety”.
How to overcome anxiety with relaxation autogenous Schultz: The procedure
If you can, choose a quiet place where you can stretch or sit comfortably without anyone bothering you. If you wear a belt, loosen it.
Focus your attention on breathing. Start breathing from the abdomen, slowly.
Let the air flow to the bottom of your lungs. Keep your attention focused on your breathing.
Feel the air sensations coming in and out through your nose. It is still focused on perceiving all the sensations that come from the act of breathing.
Check that every time you expel the air from your lungs you feel a little quieter.
Now, as you keep your attention on all the sensations that come out of your breath, repeat mentally every time you inspire “quiet breath,” “quiet breath.”
You keep mentally repeating this phrase as you keep breathing deep and slowly from the abdomen.
Now with every inspiration you call yourself “quiet breath “and with every breath you say”I am calm”.
After 3 inspirations and breaths, you stop saying these phrases and take your attention to your right arm. He becomes aware of all the sensations that emanate from him.
Now focus your attention on becoming aware of the weight sensation of your right arm.
Every time you expel the air from your lungs, you feel your right arm getting heavier and heavier as you mentally say, “my right arm weighs,”” my right arm weighs.”
After 3 timeouts, you stop saying this phrase and you bring your attention to your left arm.
He becomes aware of all the sensations that emanate from him.
Now focus your attention on becoming aware of the weight sensation of your left arm. Continuous breathing slowly and deeply.
You realize that every time you slowly expel the air from your lungs, your left arm becomes heavier and heavier as you mentally say, “my left arm weighs,”” my left arm weighs.”
After 3 timeouts, you stop saying this phrase and you bring your attention to your right leg.
Become aware of all the sensations that come from it. Now you focus on feeling all the weight sensations of your right leg.
You feel that every time you expel the air very slowly, the weight sensations of your right leg increase as you mentally repeat “my right leg weighs,” “my right leg weighs.”
After 3 breaths, you stop repeating this sentence and concentrate on your left leg.
Awareness of all your feelings.
Now you focus on feeling the weight of your left leg.
You notice that every time you expel the air, the weight sensation of your left leg increases as you mentally repeat “my left leg weighs,”” my left leg weighs.”
After 3 timeouts, you repeat to yourself this phrase and taking conscience of the sensations of weight which are extended now for all your arms and legs.
Each time you slowly expel the air, you feel the weight sensations of your arms and legs increase as you mentally repeat “the arms and legs weigh,” “the arms and legs weigh.”
You feel your body heavy, very heavy. You also feel calm, very calm.
After 3 breaths, you stop repeating this phrase and take your attention to your right hand and concentrate on feeling the warmth of your right hand. Even if you don’t feel it at first, your right hand radiates heat.
You breathe deeply, very slowly, very quietly.
You feel the warmth of your right hand. You keep your attention focused on perceiving the warmth of your right hand.
Every time you blow out the air, you feel the warmth of your right hand increasing as you mentally repeat, “my right hand is hot,”” my right hand is hot.”
After 3 breaths, you stop repeating this sentence and take your attention to your right arm. You feel his warmth and become aware of him.
Every time you push the air slowly out of your lungs, you feel the warmth of your right arm rising as you mentally repeat, “my right arm is hot,” “my right arm is hot.”
After 3 breaths, you stop repeating this sentence and take your attention to your left hand.
You concentrate on feeling the sensations of heat that come from it.
See that by focusing attention you can feel the feeling of heat coming out of your left hand.
Every time you blow out the air, you mentally repeat, “my left hand is hot,”” my left hand is hot.”
After 3 breaths, you stop repeating this sentence and concentrate on your left arm. You focus on feeling the heat sensations in your left arm.
You are aware of this heat sensation in your left arm and every time you expel the air, you mentally repeat, “my left arm is hot,” “my left arm is hot.”
After 3 breaths, you stop repeating this sentence and concentrate on your right leg. Tomas consciousness of its temperature.
You feel the heat that radiates your right leg as you mentally say to yourself every time you expel the air, “my right leg is hot,”” my right leg is hot.”
After 3 breaths, you stop repeating this sentence and turn your attention to your left leg. You concentrate on feeling the heat that radiates your left leg.
Every time you blow out the air, you mentally repeat, “my left leg is hot,”” my left leg is hot.”
After 3 breaths, you stop repeating this phrase and focus on noticing how the feeling of heat spreads throughout your body.
It’s a very pleasant feeling of heat that runs all over your body. You’re very calm, very relaxed.
Stay for a few moments enjoying these sensations of relaxation and well-being that you have achieved before ending this exercise.
How to treat anxiety naturally with alternating breathing technique:
Technique number 4
Alternating breathing, also known as Anuloma Viloma, comes from Yoga and there are scientific articles that suggest it is effective in managing anxiety and improving verbal and spatial memory.
There are several techniques to control proven effectiveness anxiety, but this exercise, in addition to being effective, will be very easy to apply in any situation you are in.
With this alternating breathing exercise you will fight anxiety in about 4 minutes.
How to manage anxiety with alternating breathing: the procedure
Sit with your back straight but relaxed and follow the instructions below.
The breathing alternating alternating breathing through each nostril.
With the index finger of your right hand, cover your right nostril by gently crushing the part of your nose that covers it and inhales air with your left nostril.
Hold the air in for a few seconds and now with the index finger of your left hand, cover your left nostril and stop squashing your right nostril so the air comes out.
Now inhale air through the same right nostril as you keep your left nostril covered.
You hold it in for a few seconds, you cover your right nostril, and you blow the air out of your left nostril.
Now you have already learned the dynamics of how you go alternating the breath through each of the nostrils so that we will continue to make this exercise more comfortable.
With your thumb and heart fingers on your left hand, you will alternate your breath for each of your nostrils for 2 minutes.
Take your thumb and cover your left nostril to inhale the air through your right nostril.
You hold it in for a few seconds, and you go over to cover your right nostril with your heart finger, and you release your left nostril, and you stop gently crushing it with your thumb.
Now you take air with your left nostril, you hold it for a few seconds, you cover it with your thumb, and you release your right nostril by stopping crushing it with your heart finger so you can expel the air.
Remember, you must always catch the air through the same nostril you used previously to expel it.
After alternating your breath through each of your nostrils for 2 minutes with the help of your left hand, use your right hand to do the same for another 2 minutes.
Remember not to stress the shoulder of the hand you are using to perform the exercise of alternating breathing.
You will see that in just 4 minutes that you have dedicated yourself to doing this exercise, you will have released the excess of anxiety that you have at that time.
Do this exercise whenever you feel you have to free yourself from an excess of anxiety you have acquired in your day-to-day.
Obviously, if you have a lot of anxiety or have been dragging it around for a long time, you’re going to need more than this exercise to eliminate the anxiety you have.
This exercise to remove anxiety does not replace good psychological treatment as it is important that you treat the causes of your anxiety.
Latest tips to reduce anxiety
Learn to give priority to what is really important in your life and set aside what takes you so much time and does not satisfy you.
Learn to delegate tasks, spend more time in nature, laugh more often, and eat more foods that reduce anxiety like oats, blueberries, or avocados.
I also recommend that you exercise moderately in the morning to help tone your muscles, decrease body stiffness and achieve a healthy tiredness that will decrease the excess activation of your nervous system.
In this way you will reach the bed less excited, have less repetitive thoughts and favor the appearance of a restorative dream that will allow you to be the next day more calm and energetic to face your life.
Just don’t exercise right before you go to sleep because you’ll get the opposite effect, get excited and then be nervous in bed.
In addition, you can include a hot water bath in your daily routine before you go to sleep to get into bed even more relaxed.
Now you know something else about how to cure anxiety naturally and I hope you will apply it all to your everyday life because I sincerely believe you deserve to lead a full life free of anxiety.