Stress and anxiety are common in our hectic modern lives. They can make us feel overwhelmed, tired, keyed up, unable to concentrate, and achy.
Often, we may be aware of steps we can take to relieve our symptoms but get so caught up in our busyness (the very thing that can be causing stress) that we forget we can do something about it. Or, we find ourselves occasionally wondering why we are so tired and jittery but don’t completely know what’s causing it.
Fortunately, there are simple exercises anyone can do to help bring relief to the symptoms of stress and anxiety. Because these symptoms are manifested in our physical bodies, finding ways to tune into our parasympathetic nervous system will help us relax.
1. Mindfulness Sitting
When people hear the term “mindfulness,” they may assume they need hours of advanced meditation to find relief from their stress and anxiety. Fortunately, that isn’t the case. Taking only a few minutes to pause and sit can go a long way when we’re overwhelmed.
To do this exercise, all you need is a comfortable place to sit and perhaps your phone set for a five-minute alarm. It’s better to sit than to lie down unless you don’t mind falling asleep. You can use an armchair or sofa, sit crossed-legged on the floor, or rest on the edge of your bed.
Gently close your eyes and calmly shift your body as needed to ensure you are in a position that will be comfortable for about five minutes.
As you sit, notice the sensations in your body, particularly the muscles and joints pressed against the floor or the back of your chair. Is the carpet soft on your feet? Is the cushion firm?
Listen for the ambient sounds in the room, such as the fridge humming, your dog breathing, or outside traffic.
You can observe your breathing, but there is no need to try to control your breath.
Likewise, you can observe the thoughts in your mind. However, try to imagine them passing by as though carried down a calm river. You don’t need to try to empty your mind.
After about five minutes, open your eyes and stretch before getting up.
2. Bottoms Up
This exercise is a variation on Mindfulness Sitting. Instead of sitting upright, though, lie down on the floor with your bottom scooted up against the edge of a sofa or armchair. Put your legs upward and knees bent so that the backs of your calves rest on the top cushion.
Spread your arms outward, rest your eyes, and focus on your breathing and the sensations in your body. Stay here as long as you are comfortable doing so.
Raising our legs above our head is an incredibly relaxing position. Blood will flow into our brain and bring extra oxygen. Our feet and legs get a break from the pressure on them. Remember to get up slowly when you finish.
3. Progressive Muscle Relaxation
While this exercise is a bit of a mouthful to say, it is simple to perform and carries a powerful impact.
All you need is a comfortable place to lie down on your back with enough room to rest your arms and legs naturally outward. You could use the floor or your bed. If it helps, use pillows under your knees to relieve back pain. If lying on your back isn’t possible, you could also sit in an upholstered chair.
When you settle down into position, close your eyes. The goal is to tighten and tense each muscle group of your body, one by one. Then, immediately release the tension after holding it for about 30 seconds.
You might begin with your hands, then move to your arms, then shoulders, neck and face, chest, abdomen and back, buttocks, upper legs, lower legs, and finally your feet. Squeeze and tense your muscles as tightly and powerfully as you can. Likewise, release and relax your muscles as quickly as you can after holding the tension for 30 seconds.
Some people may end by tensing and releasing their entire body at the end, each muscle group at the same time. You can repeat this exercise a few times if you’d like.
When you purposefully force your body to relax and release tension, you will also help banish the mental tension and anxiety you’re feeling.
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By practicing these three exercises, you will build a set of skills that will help you keep abreast of your stress and anxiety.
If you’re interested in learning more methods of managing life’s stressors, please reach out today and learn my approach to anxiety treatment.