Self-help program

In the video (2:08), people who have experienced anxiety give examples of how mindfulness, relaxation exercises and exercise, such as running, have helped them to relieve anxiety.

When psychological anxiety increases, our muscles often start getting tense without us noticing it.

If you notice your thoughts starting to revolve around worries or you feel frustrated or have difficulty concentrating, you can focus on your breathing. Breathing often serves as the anchor in relaxation and attention exercises.

In addition, the correct breathing technique often relaxes other muscle groups and the body as a whole. The targeted exercises presented below can increase the effectiveness of this muscle relaxation process.

If you’ve noticed that you don’t really have time to stop and unwind in your everyday life, you should consider reserving time for regular relaxation in your calendar.

What is relaxation?

Relaxation doesn’t have to involve a lot of effort. In its simplest form, relaxation happens when a person notices that they’re breathing too shallowly, their muscles are tense or their sitting position is uncomfortable, and reacts by, for example, activating abdominal breathing, relaxing their shoulders or finding a better position.

There are a lot of physical symptoms associated with anxiety, such as heart palpitations, sweating, nausea and trembling. These symptoms occur because being anxious means that your body is in a constant state of fight or flight.

Several chemical processes that promote well-being also begin when our body becomes relaxed. These include increased secretion of neurotransmitters such as the feel-good neurotransmitter serotonin, dopamine (which functions in the reward system) and oxytocin, which relieves anxiety.