Did you know ? Generalized anxiety disorder affects, according to the WHO, 1 in 13 people worldwide. It manifests itself in chronic or serious symptoms that affect our health. Fortunately, there are treatments, medications, practices (such as sophrology) and relaxation methods to combat stress.
No matter where you fall on the stress scale, there are natural remedies and relaxation methods worth considering, alone or in addition to traditional treatments (if you're already treated, check first with your doctor).
What exactly is anxiety?
Anxiety can present in the form of an upset stomach, tachycardia or even an anxiety attack, the discomfort and distress it causes can be extremely difficult to manage on a daily basis. Feelings of stress—unease, dread, fear, or an inexplicable sense of impending doom—can be deeply unpleasant.
So-called clinical anxiety can be all-consuming and exhausting. When recognized as a disorder, anxiety is a persistent, excessive worry that causes individuals to consistently get worse, even when there is no apparent reason to worry.
Fortunately, there are many relaxation techniques you can learn to calm your stress.
Why do relaxation?
The best relaxation techniques to combat stress can range from lifestyle changes to regularly practicing meditation and physical activity, or increasing time spent outdoors. Other techniques, such as deep breathing and distraction techniques, can provide quick, natural relief when you feel overwhelmed by stress. These practices can help us better regulate our emotions and train our brains to have a more balanced and less fearful view of life. These relaxation methods used on a daily basis will allow you to be in better health.
Relaxation techniques: 5 methods when you are under stress.
Relaxation technique 01. Do a breathing exercise.
When we are anxious, our breathing becomes rapid and shallow. Deep belly breathing helps reduce stress. It helps stimulate relaxation in the body, by lowering our heart rate and blood pressure. Taking deep breaths is a powerful method that works. This is because we cannot breathe deeply and be anxious at the same time. There are many variations of breathing exercises for relaxation to try.
- Count your breaths. Inhale deeply for a count of 4. Hold your breath for a count of 4. Exhale for a count of 4. Repeat several times.
- Focus on your diaphragm and stomach. By inhaling we inflate the stomach and the diaphragm to their maximum capacity and by exhaling we lower them to the maximum. We repeat several times.
- The method of selective nasal breathing for relaxation. With one finger we block one nostril, we inhale deeply, we unblock it and we block the opposite nostril then we exhale deeply. Repeat several times. To block your nostrils with your fingers in a simple way, make a fist with your hand then release only the little finger and the thumb, which you will place alternately on your nostrils.
Consider practicing exercises regularly and whenever you feel an attack coming.
Relaxation technique 02. Try a meditation session.
Today, whether on YouTube, on playlists or on applications, you can easily start meditating or even find a super quick 10 minute session.
Regardless of the cause and type of anxiety you have, meditation is THE relaxation method par excellence for calming your mind and body quickly and efficiently.
Relaxation technique 03. Go for a walk outside.
Getting some fresh air is one of the best remedies for stress, to relieve it immediately or in the long term. Taking a walk creates a diversion from worries and releases muscle tension.
In the long term, regular exercise triggers the release of serotonins in the brain, strengthening resistance to negative emotions. It boosts confidence and mood. And you don't need to run a marathon to feel the benefits. Washing the car, hiking, gardening – anything that gets us moving counts. Studies show that 30 minutes, 3 to 5 days a week, can help significantly reduce symptoms but even 10 minutes can make a difference.
You can also take your headphones when you go out: studies show that listening to music also has its own calming effects.
Relaxation technique 04. Distract yourself.
Distractions work because the brain cannot be in 2 places at once. Shifting attention to any activity will interrupt a racing train of thoughts. Try anything that can distract your attention from your negative emotions: putting your hands under cold water, coloring or drawing on a piece of paper, reading an article, doing a hand massage... in short, anything that can force you to concentrate on something else immediately and better regain control of your present.
Relaxation technique 05. Think about infusions or green tea.
Known as a sleeping pill, chamomile contains a compound called Matricaria recutita, which binds to the same brain receptors as drugs like Valium. In one study, patients with stress disorder who took chamomile supplements for 8 weeks showed a significant decrease in stress symptoms compared to patients taking a placebo.
Green tea, long used in Chinese medicine to treat depression, contains the amino acid L-theanine , which relieves stress and reduces blood pressure and muscle tension.
Relaxation technique 06. Try a yoga session.
Along with meditation, yoga is one of the most effective relaxation exercises.
The practice of yoga has many benefits:
- It increases the feeling of well-being of the body and mind.
- Yoga allows us to regain our calm and relax.
- It makes us work on breathing.
- It helps us become more aware of our body.
- Like any sport, yoga is good for our general health.
- It helps us better manage our negative emotions
There are different yoga practices to adopt depending on your level and your preferences.
Relaxation techniques: changing your lifestyle.
Enjoy nature.
As soon as you can, instead of staying at home, go for a walk in the forest, in a park, in a field, around a lake... Indeed, the majority of us intuitively feel more relaxed and less anxious when we are outside. Spending time in any natural environment lowers our blood pressure, heart rate, and the body's production of the stress hormone cortisol. Research analyzing data from 10,000 people found that those who lived near green spaces reported less mental distress and were therefore healthier. When you walk, don't hesitate to use your five senses and become fully aware of your surroundings: absorbing the beauty, the sounds, the scents and the light of the day. This good practice is a moment of pure relaxation, and helps us manage stress.
Sleep more.
We have already said it again and again, but you should ideally sleep between 7 and 9 hours per night. Lack of sleep may be a major reason for irritability and simmering latent stress. There are many ways to improve your sleep . You can also consider supplementing your sleep with micro-naps .
Take a hot bath or a hammam or sauna.
The feeling of warmth is often associated with calm and well-being, like when we sunbathe at the beach. Studies show that heating your body reduces muscle tension and stress. Sensations of heat can alter neural circuits that control mood, including those that affect the neurotransmitter serotonin. Also try warming up by the fire with a cup of tea or hot chocolate, that works too!
Have a diet rich in vitamins and minerals.
B vitamins, in particular, have many benefits for health and improving quality of life. One study shows that people who ate foods rich in B vitamins had significant improvements in stress compared to those who didn't.
