6 anxiety relief techniquesI think it’s fair to say 2020 has been a year like no other... Certainly one that won’t be forgotten. During these uncertain times it is more than natural to feel anxious. And from a personal perspective, I know all too well that anxiety can creep in when we least expect it, and often, it can be a real challenge to work with these feelings, thoughts and (sometimes debilitating) symptoms, in turn affecting our wellbeing and day to day lives. While I am no medical expert (if you’re in any way concerned about your mental and/or physical wellbeing please make an appointment with your GP and contact free helplines available in the meantime) I wanted to share a few tips and techniques that have helped me personally in times of anxiety. You may find some of these work for you and some don’t - and that is perfectly fine. We’re all unique human beings and what may really resonate for you may not for others. Knowing that you have these go-to self care tools available for when you need them the most can sometimes make all the difference. Perhaps try giving a couple of these a go and see how it goes... I’d love to hear how it feels for you and your experiences in the comments below ✨ Natural ways to help relieve anxiety - Tips and techniques …1. Ground yourself ... with the ‘54321 Technique'The 54321 grounding technique is simple, yet powerful. Like a tree that can get swept every which way by the wind. This method helps you find calm and stillness, feeling your roots grounded and supported by the earth beneath you. First, take a moment to become mindful of your breath. Take a few deep breaths to help bring your body back into the moment, pausing, slowing down. Then, become aware of your environment.
Repeat this process as many times as you like. Take your time afterwards to really notice how you feel. 2. Breathe … consciouslyWe all breathe. But how many of us actually breathe consciously? The traditional yogic breathing technique ‘Savitri Rhythm Breathing’ is a beautiful simple one to bring about calm, clarity, and harmony between the entire system of body, mind, emotions and spirit ... ✨Want to know how to practice this stress-relieving yoga breathing technique? Click below for your 'Cup of Calm': Guided Yoga Breathing & Tea Meditation for instant calm ✨This ‘pranayama’ or conscious breathing can be practised in various timings and counts. Best practised in any sitting posture such as cross-legged (sukhasana), kneeling sitting on feet (vajrasana / thunderbolt) or resting in savasana (corpse pose), simply inhale and exhale in equal timings while holding in and out for half that count. For example 6x3x6x3 rhythm breathing would look like:
You can practice any comfortable rhythm starting small, maybe for 4x2 if you are new to the practice, and gradually increasing as far as feels good and right for your body. Everyone's lung capacities are different, so go easy on yourself. If you’d like me to guide you through this, then take a look at my free ‘Cup of Calm: Intro to Yogic Breathing (+ bonus guided tea meditation) recording’ - A gift to you upon my e-list sign up (and if you don’t like what I’m putting out there, you can always unsubscribe after watching 😉) 3. Nature … get out into itEven though some of us are currently experiencing lockdown, like us here in Wales, thankfully we are not are not locked-down from nature. We are still able to get outside for our daily exercise, or even just spend a few minutes in our garden, or with the window open breathing it all in. And the healing powers of nature really are not one to be sniffed at. Even GPs in some parts of the UK are now recognising the benefits of nature in ‘reducing blood pressure, reducing anxiety and increasing happiness as well as the growing disconnection with nature throughout society’ by using ‘nature prescriptions’ - How amazing is that?! So whether you’ve time for a leisurely stroll in the woods, a brisk lunchtime walk around the block, or if lucky enough to live by the coast like me, a stretch of the legs by the beach - blowing away the cobwebs with that beautiful sea air. There’s nothing quite like it! 4. Listen … to what soothes (or fuels) your soulThose who know me know that I am a big lover of music. For me, it is a healer. Whether it’s a strong feel good ‘bossing it’ kind of anthem, a beautiful ambient soundtrack to feel inspired, or a good old nostalgic throwback to take me to wherever and however I need to be - with a bit of ‘let it all out cry-singing’ for good measure - sometimes, being with and FEELING a song is where I need to be. And when it comes to feeling anxious, finding the right soundtrack can be a real game changer. As well as finding the right music for the right mood (every day is different) I’ve also found Spotify’s Daily Wellness a ‘mix of music and wellness to guide you through your entire day’ to have some real gems. The ‘Wake Up/Wind Down’ with Niall Breslin, ‘Everyday Positivity’ from Kate Cocker ‘Daily Breath’ with Deepak Chopra are short, sweet, practical podcasts with some really valuable tips & tricks to help you relieve stress and anxiety. 5. Move … however feels goodMuch like using music for anxiety relief - tuning in, feeling into it - listening to what our bodies need, which most likely be different every day (every minute perhaps) - Letting go into different types of movement, depending on where we’re at and how we’re feeling, is maybe what's needed. When I notice that my mind is worrying, concerned with the ‘what-if’s, living in the future - one amazing way of instantly bringing it back into the present is to MOVE. Move in a way that feels good. Putting on a song you just can’t help to dance to - turning it up loud, letting your whole body (and mind) move into it - being care-free, child-like - letting go! That for me brings immediate anxiety relief, big smiles, lights up my soul, brings me back to the present and creates true magic ✨ Other days, your body may be crying out for some beautiful, gentle, nurturing movement and to feel nourished. Waking up and starting your day with a hatha yoga practice - either by following a class recording, or just going with your own flow can be what you really need to ground, soothe, and bring you back to where you need to be. Worry free. Likewise, practicing in the evening, or just before bed can help relieve tension from the body and mind, helping to guide you into a more peaceful, restful, relaxed nights sleep. 6. Sleep ... wellSleep is so important and plays such a key role in daily routine, especially as we spend about one third of our time doing it. Quality sleep, getting enough of it at the right times is as “essential to survival as food and water. Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly.” 😮 If you have trouble getting to or staying asleep, if you find your mind whirring at 100miles an hour (yep - I know that feeling) then perhaps try incorporating a few of these tips, helping you to feel happier, healthier, and hopefully less anxious for the days to follow… Ease your mind: Focusing on sleep can sometimes leave you lying awake and frustrated. Instead, allow your mind to settle by reading a book, meditating, or listening to soothing music. Create a relaxing environment: Setting the scene for a good night’s sleep in a quiet, dark bedroom that isn’t too hot or cold. If needed, put up some blackout curtains and use earplugs so you can sleep peacefully. Watch what you consume before bedtime: Stimulants, like caffeine, can keep you awake, likewise eating a large meal before bed can also disrupt sleep. Taking a break from electronics: TVs, computers and phones can stimulate your mind, making it difficult to wind down and rest your mind. Taking a break from social media for a few hours - especially before bed (and on a regular basis) is also so important to help ease over-stimulation and minimise stress that can be brought on by being bombarded with misinformation and a variety of anxiety-inducing nasty stuff, that quite frankly we could do without.. Both before bed and in general! Relax before bed: A warm bath with relaxing essential oils (lavender is amazing) breathing and relaxation techniques such as meditation, gentle yoga practice, and the 54321 Technique (as mentioned above) can help you unwind so you’re prepared for a restful sleep. If you're interested in specific yoga relaxation techniques and yoga nidra then why not try one of my hatha yoga classes? I’ll take you through specific relaxation techniques, guided meditation and yogic breathing to help bring about a state of complete ease, letting go, and relaxation, perfect to set you up for a good night's sleep. A few ways to relieve stress and anxiety that I personally have found really helpful.I hope you find them helpful too. Sending lots of love from mine to yours ❤️ Namaste, Hazel xx
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Blog posts written by me: Hazel Parsons | Hazel Lily YogaMore blog posts coming soon :) ... Archives
November 2023
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