4 simple exercises to combat anxiety
Relieving or fighting a state of anxiety is possible with simple relaxation exercises. A little autogenic training, with particular attention to breathing, can help you immediately feel more relaxed and avoid panic attacks.
It is not easy to achieve a good balance between body and mind, but counteracting tension is possible if you try the anti-anxiety exercises that we recommend. Also remember that a good way to relieve stress is to do physical activity. . try these exercises to do comfortably on the sofa:
1. Deep breathing exercise to combat anxiety
The most effective exercise to calm anxiety is to engage in deep breathing associated with a calming image. Choose a comfortable place, where you feel particularly comfortable (it can be your bed or your favorite chair) Close your eyes and breathe letting your thoughts flow freely.
Concentrate now on a "soothing image," an image that you associate with something positive and, focusing on it, breathe slowly several times, for at least five consecutive minutes. You will feel the anxiety subside little by little.
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2. Combat anxiety with the exercise of heaviness
Choose a comfortable position, close your eyes and focus on your right arm (left arm if you are left handed). Begin to imagine that your arm becomes very heavy and softly repeat the sentence: "My right arm is heavy, very heavy, totally heavy, and I am relaxed".
Repeat the phrase several times, staying focused on the feeling of heaviness in the arm, until you feel all the other muscles of the body gradually relax. At that point switch to the left arm repeating the same exercise, and then continue with the right leg, the left one, the abdomen, the chest, the shoulders and the back.
With ten minutes of this exercise you will feel much more relaxed and relieved of anxiety.
3. Imagination exercise to combat anxiety
Anxiety is sometimes a fear that we cannot name. To defeat it, you may find it helpful to try to shape it using your imagination. By visualizing your fears, you will help the anxiety disappear.
Then close your eyes and try to ask yourselves: what color is my anxiety? What is its shape? Try to imagine it using fantasy and not language, it will help you focus it and make it more and more conscious. Do not forget, while doing this exercise, to breathe deeply. You will feel all your fears emerge and you will not have to be afraid to look them in the face.
4. Abdominal breathing as an exercise to combat anxiety
Lie comfortably on your bed or sofa and place one hand on your stomach and one on your chest. Begin by inhaling through your nose by inflating your belly. You will see your hand resting on the abdomen rise. Hold your breath for a few seconds, then let the air out using your mouth.
Thanks to the breathing that uses the diaphragm you will be able to immediately perceive a state of deep relaxation and you will be able to release stress. This breathing should also be used as a basis for the previous exercises.
Finally, remember that nutrition is also important against anxiety and stress. Take a look at these foods:
