If you are scouring the internet for relaxation techniques for anxiety, chances are you are desperate to find anything to relieve the anxiety you feel right now. Been there, done that.

Anxiety attacks and panic attacks should serve as a warning sign that your mind, body and spirit are out of wack. You need some oxygen in your brain and body. Here are a few things you can do right now to re-balance your energy and feel whole again:

1.) Take a HOT BATH: A toxic mind (full of worry) equals a toxic body. Take a bath and add 1 cup of epsom salt and 1 cup of baking soda added to hot water. This will draw any toxins out of your body through the skin. On a spiritual level, epsom salt and baking soda absorb and clear away any negative energy that may be attached to you. If you do it in the morning, allow yourself some time to take a nap afterward. A hot bath is always excellent for relaxation and stress reduction. Soak for 20-30 with your eyes closed and focus on your breathing.

2.) BREATHE: As someone who has suffered horribly from anxiety attacks in the past, I know first hand that it is almost impossible to take a deep breath in the middle of the physical pain of a panic attack. But make this your focus. Breathe in deep through your nose and concentrate on filling the lower lobes of your lungs. Then blow out through your mouth, force the breath out until there is nothing left.

3.) Try EFT (the Emotional Freedom Technique): EFT is incredibly simple and super effective. EFT is a series of taps along energy meridians throughout the face and body. Look at anxiety as trapped energy with nowhere to go. EFT breaks up this intense energy allowing you to release it. I have listed a link below in the resource box to watch some instructional EFT videos. Or you can google the phrase “emotional freedom technique” to download the free manual. If you haven’t tried EFT yet, learn it and use it. It works.

4.) Have yourself a bonafide temper tantrum: (it’s best to do this when you are alone;). Throw yourself on your bed, kick your legs, flail around, wiggle, jiggle, punch your pillow, scream into your pillow at the top of your lungs (you get the picture). This is one of THE best relaxation techniques for stress. Sounds crazy, but it’s true. You just need to cut loose and let it go. IMPORTANT: stay on the soft bed and avoid contact with anything hard than can physically harm your head, hands, feet or body.

5.) Channel your Anxiety into writing: Take some time to examine your fears. What is running through your mind when you have an anxiety attack? What fears trigger the anxiety? Grab a piece of paper and start writing like a maniac. Don’t judge what you are writing, just write down every thought running through your head. Take all your worries and frustrations and put them on paper. If you feel like crying, don’t hold back. Let it go. A good cry is equally as healthy as a good laugh.

6.) Eat some raw green veggies: You need oxygen! Go grab some raw broccoli or chomp down a healthy green leaf spinach salad. Raw, green veggies will increase oxygen to your brain and body. Anxiety attacks are a sure sign you are not taking care of yourself in some way or another. It could be what you are eating. Go get some raw green food and eat it.

You may be feeling completely overwhelmed right now and can’t see your way out. This is an illusion! Your mind and emotions are creating a threat where none exists. Assure yourself right now that you are going to be ok. Say to yourself “I am safe. I am secure. I am OK.”

Give yourself a gift today…a day to fully relax. Allow the anxiety attacks you are experiencing to serve as a warning sign. You need a day to rest, eat some good food and mellow out. Go for that walk, take that bath, write down your thoughts, let go of all of those things you “think” you have to do everyday and just BE. You deserve to feel healthy and whole for yourself and your family.

If you have tried everything under the sun and still can’t find any relief, get yourself to a doctor. There may be some underlying issue causing the anxiety attacks. Get a check up as soon as you can.

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Relaxation techniques – Not again, please!

There are many components to living well: regular exercise, good nutrition, healthy relationships with others, not smoking and limiting your consumption of alcohol. Given that stress is a global epidemic with health professionals estimating that over 75% of diseases are aggravated or associated with stress, then another component to healthy living is stress management.

A little bit of stress is actually good for us – it motivates and inspires us to greater things. But as you know – too much stress is not pleasant! Whether it is the irate boss breathing down your neck, the demands of tight deadlines, financial concerns or the overwhelming responsibilities at work and home, stress can be a hassle!

This type of chronic stress can increases blood pressure, suppress your immune system and may be a contributing factor to a number of serious stress related illnesses. In essence the effects of stress, the type of stress that is unrelenting, are bad for you, your family and your business!

But there are a number of ways that you can combat stress – they may involve exercise (which has many more benefits than simply stress reduction); relaxation techniques such as meditation, progressive muscle relaxation, autogenic training and breathing exercises; and cognitive behavioral therapy which examines your underlying beliefs and behavior towards stress.

In fact there are plenty of ways to reduce stress!

However, I find that the biggest problem with clients that I work with is not so much the belief that stress management is good for you – but the practicalities of putting stress management techniques into a daily routine.

Every week there are times when I give my clients homework – try this relaxation exercise or that breathing technique. I then spend 20-30 minutes showing how it is done. Great – my job is done….right?

Wrong!

Well over half, perhaps even three quarters come back to me with a sheepish grin….”Umm I didn’t do the relaxation exercises this week….”

“I just couldn’t find the time”, “I had other things to do”…”I had to clean my house” are some familiar excuses I have heard.

Are stress management exercises not worth doing?…No Are they important for you and your health?…Yes

So why do so many of us put off doing stress management exercises. One of the biggest problems I find is just to get into the habit of doing them….it should be easy right? I know…I have been there…it is much easier said than done. There is always something more pressing to do! So how can we get into the habit of doing daily stress management or relaxation exercises to counter the effects of stress?

Here are some ideas:

Look for areas in your life where you can practice relaxation techniques. I travel to work by bus – this represents almost two hours of time each and every day to practice some relaxation exercises – although I advise you to stay away from progressive muscle relaxation – as you may get some funny looks when tensing and relaxing your facial muscles.

Give yourself a daily goal of practicing mindfulness. Even if you can’t seem to find time in the day – you are doing things in your life where you could bring yourself more into the present. Next time that you eat your breakfast or lunch. Rather than gulping it down while reading a report – actually taste the food. Take each bite with intention and focus on the sensation of eating – explore the taste, smell and texture. By focusing your conscious attention on the present activity you are less likely to dwell on the past or worry about the future.

Practice visualization. Again this is another one I do on my commute to work. While sitting in my bus, rather than looking out over the cars and city – which can be hectic at times, I close my eyes and go to my special place. I visualize my favorite beach, can hear the sounds of the waves, feel the wind in my hair and the warmth of the sand between my toes. I am in my special place – and this guided imagery can take me there whenever I choose.

Finding areas in your life where you can practice a new habit can mean the difference between taking control of stress or letting stress control you. Ultimately it is a choice that only you can make.