Relaxation techniques for stress and anxiety

Cancel appointments, switch off the mobile phone and immerse yourself in the story of an exciting book on the sofa – fewer and fewer people have mastered this art of relaxation. Anyone who is under electricity all day eventually loses the ability to switch off. That can take revenge. Stress  and overwork are among the most common causes of  anxiety disorders . And according to studies by the DAK, mental illnesses are now the fourth most common reason for sick leave. Luckily, there are relaxation techniques like progressive  muscle relaxation  or tai chi that anyone can learn — and with regular practice, can do small miracles.

Overview of relaxation techniques

Here are a few relaxation techniques that can help you manage stress or anxiety.

Relaxation training and stress management

In special courses, you will learn how to deal better with everyday stressful situations and to recognize the causes more easily. They develop strategies for healthy stress management and relaxation.

autogenic training

The focus is on concentrating on certain bodily sensations. An example: You lie on the floor and keep saying to yourself: I’m very calm, my right arm is getting heavy. Concentrate only on your right arm and the resulting feeling.

Different sensations can be brought about by concentration. And as you practice, you’ll get better and better at what you’re aiming for. You should learn autogenic training under expert guidance if possible.

Jacobson’s progressive muscle relaxation

Progressive muscle relaxation, developed by the American physiologist Edmund Jacobson, is a particularly easy-to-learn method. All muscle groups are first tensed and then relaxed one after the other – starting with the small muscle areas up to the large ones.

So: First clench your fists, hold the tension for seven seconds and suddenly relax your muscles. Repeat the exercise a few times before moving on to the next larger muscle groups – the upper arms. This continues over the neck, shoulders, chest, stomach, etc. The alternation of tension and relaxation increases well-being.

The procedure is best suited for people who normally find it difficult to do relaxation exercises or who would like to gain initial experience.

Hatha-Yoga

The special thing about this old Indian method is the holistic approach: physical exercises stretch and relax the muscles. Breathing exercises  calm and deepen your breathing. Meditation  will make  you calmer. You experience yourself and your feelings more consciously.

Hatha yoga affects the very areas where stress affects well-being. Muscle tension and other physical ailments decrease. This  yoga gives you  new energy and you are better prepared to face stressful situations.

Tai Chi und Qi Gong

The traditional methods of the Chinese art of movement Tai Chi and Qi Gong serve to promote holistic health. Slow, flowing exercises can help to find inner peace and strengthen the physical and mental immune system – stress doesn’t stand a chance.

Health insurance companies often cover the costs

 Psychologist Frank Meiners explains which exercises can reduce stress, either prevent it or support  behavioral therapy : “The progressive muscle relaxation according to Jacobson, but also Hatha yoga and autogenic training have proven to be successful relaxation techniques.

This is why health insurance companies are increasingly covering a large part of the costs for this and other relaxation and anti-stress programs. The prerequisite, however, is that the course instructors are trained specialists.”