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This form of mental illness is very common and can be linked to other disorders such as depression, panic disorder, obsessive compulsive disorder and other specific forms of anxiety disorders such a social phobia, separation anxiety or post-traumatic stress disorder.
One can learn relaxation techniques such as box breathing or progressive muscle relaxation. Progressive muscle relaxation is when you tense different muscles in your body and hold the tension for a few seconds before relaxing it.
I find one of the hardest aspects of experiencing a severe anxious episode is remembering that you are not alone. Next week I will be posting a continuation of this blog post on anxiety disorder treatment and will be focusing on more cognitive behavioural approaches to treating anxiety through thought records and other approaches.
This entry was posted in Anxiety, Mental Health and tagged anxiety disorder, box breathing, cognitive behavioural therapy, illness, Life, mental health, progressive muscle relaxation, relaxation techniques, self administered treatment, treatment by Becs. Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Certain relaxation techniques known as "formal and passive relaxation exercises" are generally performed while sitting or lying quietly, with minimal movement and involve "a degree of withdrawal".


Movement-based relaxation methods incorporate Exercise such as walking, gardening, yoga, Tai chi, Qigong, and more. Some relaxation methods can also be used during other activities, for example, Autosuggestion and Prayer. With that being said, how does one cope with anxiety disorder and how does one conquer these worries or fears? It’s so easy to have your thoughts race and to begin thinking that you are the only person who goes through this and for that you are ‘odd’ or ‘not normal’. At least one study has suggested that listening to certain types of music, particularly New Age music and classical music, can increase feelings associated with relaxation, such as peacefulness and a sense of ease. Take slow, deep breaths, through your nose and deep into your abdomen (rather than your chest). Fill the lower part of your chest first, then the middle and top part of your chest and lungs.
While psychotherapy is certainly an option using methods such a talk therapy or cognitive behavioural therapy, there are also steps one can take on their own to assist in eradicating or at least diminishing these provoking thoughts that result in feelings of anxiety.


It’s important to remember how prevalent anxiety disorder is and to not focus on how ‘not normal’ we might feel, but to try and remember self-administered steps we can take to help relax our minds and bodies in order to feel a sense of equilibrium.
I know it can be difficult to remember these exercises during an anxious episode or it can be difficult to perform these exercises on your own so I suggest teaching a friend, family member or loved one how to perform these exercises so they can remind you to do them and can coach you through it. When you’re too overwhelmed by thoughts and this feeling of impending doom that you just don’t know what to do. When your emotions become so out of control you no longer know how to verbalize how you are feeling. When the only actions you can manage to perform are manic and fidgety, like picking your fingers or rubbing your palms down the side of your thighs. This is the reality of many… the undesired aspects of anxiety disorder which may, in extreme cases, lead to pure and undeniable panic.



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