Surprising Ways To Quiet Anxiety In Your Mind
Managing anxiety and stress can be difficult for teens and young adults with big emotions that are overwhelming to process. Whether you need relaxation methods for anxiety or meditation for quieting your mind, Ascend has some tips to help. Check out these coping tools for anxiety that you can integrate into your everyday routine.
Progressive Muscle Relaxation
Also known as PMR, this relaxation method for anxiety focuses on isolating muscle groups one at a time. You force each group of muscles to clench tightly before releasing them to achieve a deeper sense of relaxation. You can do these exercises nearly anywhere, but they work best when you’re laying down in a calm, soothing environment.
Guided Imagery
Similar to meditation for quieting the mind, guided imagery is about achieving a sense of inner peace. However, because many people struggle with thinking about nothing during meditation, guided imagery provides your brain with a focal point to create a place where you can control your environment to increase your relaxation.
Self-Hypnosis
If you’ve never considered self-hypnosis as a relaxation method for anxiety, it might be time to start! If you struggle with quieting your mind or imagining an environment in your mind, this could be the solution for you. The focus here is on a mantra or phrase designed to improve your state of mind. Some phrases to consider may include:
- My mind and body are at peace
- I am calm and relaxed
- I am confident and strong
- I am enough
Find phrases that resonate for you and repeat them for each self-hypnosis session.
Breathing Exercises
A unique breathing exercise that could become your go-to coping tool for anxiety, called Box Breathing, blends breath control and imagination in one. You begin by imagining a square in your mind. Next, breath in for four seconds as you “move” along one side of this imaginary square. Continue breathing in four-second intervals for about a minute, moving along each side of the square with every breath.
Drawing
You don’t have to be an artist to make drawing your preferred relaxation method for anxiety. All you need to do is draw circles on a page to the best of your ability. Focus on drawing circles in the same size and color until you feel your anxiety recede. You can continue drawing circles for as long as you need, changing color, size, or drawing utensil as often as you want.
Your goal here isn’t perfection, so make sure you aren’t judging the evenness or shape of your circle. You want to relax your mind by focusing on the general movement, instead of trying to achieve a specific result.
Guidance at Ascend
Ascend is equipped with a ton of resources for teens and families navigating mental health struggles. Whether you need an outpatient program or more intensive residential treatment, we’re here to support your journey. Reach out to our team today to discuss a personalized treatment plan that meets your needs.
