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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. If you do one thing this weekend apart from the obligatory drinking to relax, do some kind of relaxation exercises. Whatever you do do some relaxation exercises and if you would like further information let me know. Where relevant you will see special offers and other local information appropriate to the country that you select as your home country. Wea€™ve been involved in travel health for many years and your wellbeing is very important to us. Why not book yourself on to a Flying with Confidence course to help overcome your fear of flying. Remember you’ll be sitting for a long time so take a stroll through the terminal before you board your flight. After take-off watch our wellbeing video or listen to the soothing music played on our wellbeing audio channel.
Sleep and gentle exercise on a flight is important to boost your energy levels, helping you to arrive at your destination feeling refreshed.
If you’re used to having a night cap at bedtime it can help but avoid excess alcohol as it can cause your sleep pattern to be disturbed. CaffeineIf you use caffeine in the right way it can help you manage your sleep more effectively. Rather than drink it throughout the day, only have it if you’re feeling sleepy and need to stay awake.
Strategic nappingHaving a nap at any time of the day can help you maintain a healthy lifestyle.
MedicationWe don’t recommend using sleep medication during a flight as it may prevent you from following the cabin crew instructions in the unlikely event of an emergency.
If you do plan to take medication always keep it in the original packaging, carry enough to last the duration of your trip and bring it in your hand baggage so you have easy access to it.

Once you are on board, take a look at our High Life magazine for additional wellbeing advice.
Mindfulness is the ability to focus in the present moment, instead of being distracted by the noise in our lives.
Once you reach cruising altitude or perhaps after your main meal, set aside time to develop a deep sense of calm and comfort through these meditation practices, to achieve a tranquil travel experience. Whether you’re meeting with loved ones or business partners when you land, use these mindfulness practices to greet whatever transition awaits you with awareness and clarity. If you are a Gold Executive Club Member, or travelling in First or Club World, head straight for the Arrivals lounge at London Heathrow to freshen up before leaving the airport. In the arrivals lounges at London Heathrow or New York JFK, visit the Elemis Travel Spa and treat yourself to some exclusive treatments and skin-therapies. When you get to your final destination treat yourself to a massage or gentle swim to enhance your sense of wellbeing.
Fortunately, there is a simple technique called progressive muscle relaxation that you can practice in just 10 minutes to relieve muscle tension. Progressive muscle relaxation is a technique for learning to monitor and control the state of muscular tension in your body. The practice also teaches you to pay attention to the difference between tension and relaxation. I've led students through this practice in my "yoga for relaxation" workshop and have done the practice myself many times.
Carve out some time for yourself and click the image below to listen to my recording of a 10-minute progressive muscle relaxation practice.
Posted in Restorative yoga, Yoga for anxiety, Yoga for relaxation on November 20, 2013 by Katie. 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’. Sitting around watching television, hanging out in the pub or lounging on the sofa do not count.
Whether you just have a mild anxiety about flying, or you can't even look at an aircraft without feeling scared, our tailored courses can help conquer your fears.
If you are travelling to a different time zone work out when you would normally be sleeping and plan to have a nap for 45 mins.
You may also be too sleepy to move around on the flight, which could increase your risk of circulatory problems.
On most flights, you can also watch our wellbeing video with exercises and tips for healthy travelling.

He has given British Airways customers some helpful guidance on practicing mindfulness when travelling.
After checking in and arriving at your gate or settling in the lounge, take five minutes to center yourself with these simple techniques, which will help set a positive tone for the rest of your trip.
And since our bodies and minds are connected, relieving muscle tension can also unwind the mind.
You proceed through the muscle groups, relaxing them one at a time, ending with total body relaxation. Building awareness of tension and how to relax muscles helps to relieve stress in the body and creates a relaxed state of being. It is a great way to take ten or fifteen minutes to completely relax and reset the body and mind. 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.
This will revitalise you and help you get through to when you need to go to bed and sleep properly. 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.
Through observation of the conditions of muscular tension in the body and often the energy levels that people bring to my practice, it is very troubling to think that people do nothing to counteract this heinous crime corporations have inflicted on their practically enslaved employees.
When you’re too overwhelmed by thoughts and this feeling of impending doom that you just don’t know what to do. The relaxation exercise must be with you lying on the floor, preferably in the semisupine as this is the optimum position to bring about the necessary physiological changes, improved posture, breathing and muscular release.
When your emotions become so out of control you no longer know how to verbalize how you are feeling. Just one twenty minute relaxation exercise, done in the proper way can offset months of tension. 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.
If you really find this difficult you can buy my relaxation cd and be talked through a relaxation that is deep and effective. 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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