Reducing Physical Tension and Anxiety

After a traumatic experience it is perfectly normal to feel muscle tension, rapid heartbeat, sweatiness, and jittery or on edge. Simple relaxation skills can ease these symptoms.

Relaxation techniques such as deep breathing, muscle relaxation, and positive mental imagery can reduce your tension and anxiety. Some positive changes you might experience from practicing relaxation include:

• Slower, more regular breathing


• Lower blood pressure


• Slower heart rate


• Decrease in sweatiness


• Increased control over stress reactions

Relaxation Techniques:

• Beginning Meditation
• Yoga
• Muscle Relaxation

Beginning Meditation

Try these meditation exercises to feel more relaxed.

1. Sit in a straight-backed chair with both feet flat on the ground, hands on your thighs, palms facing up. Partially close your eyes and focus on something about four feet in front of you. You can also close your eyes.


2. Breathe slowly in and out, very deeply. Count to six while breathing in slowly, hold the breath for another count of six, then breathe out to the count of six. This slows your breath.


3. Stop your brain. This is the hardest part. Try to clear your mind. If a thought goes through your mind, just let it pass through without focusing on it. Focus on your breath.

Do this for five minutes, twice a day. This will help you feel more peaceful.
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Yoga

Yoga, meaning "union," integrates the mind, body and spirit. It uses stretching, movement, breathing techniques, and meditation to create a state of peacefulness, as well as physical and mental well-being. It may enhance quality of life by reducing stress and increasing feelings of relaxation.

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Muscle Relaxation

Learn to relax your muscles. It's impossible to feel stress if your body is relaxed.

With progressive muscle relaxation works techniques, you move through your body, tensing a specific part (your hand, foot, arm, chest, thigh) and then relaxing it.

• Sit or lay down somewhere comfortable and start with your right foot.


• Tighten your foot as much as you can, hold it for about 7 seconds, and then let the tension go and relax your foot (make it floppy).


• Now, try your calf, then thigh, then butt, then lower back, stomach, hand, arm, upper back, shoulders, neck, face, jaw, forehead, and then do your left leg and up your body again. Can you feel the difference?

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Note on Relaxation

Some people become slightly more anxious or distressed as they try to relax. If this happens to you, just open your eyes and tell yourself:

• "I am safe right now."


• "I am going to be OK."


• "Memories and thoughts cannot hurt me."


• "I will get better at relaxing as I practice it."

Last reviewed March 2009
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