How can muscle relaxation help to calm anxiety?  Well, if your anxiety is high, chances are you are also tense. Tension can cause all kinds of aches and pains.  So, it is time to do some muscle relaxation.

First, find a quiet place, take the phone off the hook, and put up your do not disturb sign.  It is important to not have any distractions or interruptions when trying to focus on relaxation techniques.

• Focus on one muscle at a time and keep the rest of your body relaxed.
• Tighten one muscle and hold for 10 seconds and release. Relax for another 10 seconds.
• Do this for each muscle. 

I find it is easier, to start from my head and work my way down to my feet. If a certain muscle still feels tense, tighten and relax again. I find that my neck and shoulders need extra help.  Sometimes it helps to deeply relax before beginning this muscle relaxation exercise.

As with any exercise you need to check with your doctor before trying anything new. 

When you experience high anxiety, your breathing becomes faster. With controlled breathing, you will be able to slow your breathing down thus bringing your anxiety down as well.

Find a quiet place where you won’t be interrupted. Take the phone off the hook, and put up a Do Not Disturb sign. I’m not sure if I actually did that for my kids or for my husband, but it worked… most of the time.

This is how I was taught controlled breathing:

• Breathe slowly in through your nose, pause for a second or two and then push the air out through your mouth.
• Breathe with your abdomen, not your chest. Put a book or your hand on your abdomen and make sure it rises and falls.
• Practice a couple of times a day for 10 to 15 minutes each time.

Important: See your doctor first if you have any breathing problems such as asthma.

To monitor your progress, rate your anxiety level before you begin your breathing session and once again at the end. Have patience! It takes time to learn new things, and it is no different for controlled breathing, so don’t give up too soon.

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Retrain your unconscience mind to respond to other people with calmness rather than anxiety.  You will notice that the feelings you once used to associate with social situations will become much less powerful.

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A technique to ‘re-educating’ your unconscious mind that the situation where you experienced panic is not a truly dangerous one.  This will allow you to control your anxiety levels easier.

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