When we experience stress, our sympathetic nervous system becomes activated, resulting in the release of adrenaline and cortisol. This activation (known as the “fight or flight” response) is experienced as increased heart rate, elevated blood pressure, greater blood flow to our muscles, and slowed digestion. These symptoms are key for survival if faced with a life-threatening situation, but they are harmful when experienced regularly in response to more minor events (e.g., a test or a social situation). This process occurs unconsciously, but fortunately there is something you can do to stop it! By practicing relaxation, the parasympathetic nervous system (known as the “rest and digest” response) is activated, reversing the negative symptoms described above. The following are ways to practice relaxation:
Deep Breathing
People tend to breathe shallowly or even hold their breath when anxious. To counter this pattern, focus on taking slow, deep breaths. Make sure that you are breathing from your abdomen and not your chest (diaphragmatic breathing). If you struggle with breathing in this manner, try lying on your back and place a light book on your stomach. You should see the book move up and down with your breathing. The good thing about using deep breathing is that it can be done anytime without others necessarily knowing (e.g., in class).
Progressive Muscle Relaxation
This exercise involves briefly tensing and then relaxing each muscle group. By first tensing the muscle, it will subsequently become more relaxed. To try progressive muscle relaxation, sit or lie in a relaxed position and begin by tensing your feet for several seconds. Relax your feet and move onto your calves, repeating this process. Continue working up your body until finishing with tensing the muscles in your face. There are countless videos and audio online that will guide you through this process if you prefer that.
Try these strategies out and monitor how they affect your mood. Remember that these may take a bit of practice and even if they do not fully eliminate your anxiety, a medium or low level of anxiety is better than intense distress.
Reference:
Pittman, C.M., & Karle, E.M. (2015). Rewire your anxious brain: How to use the neuroscience of fear to end anxiety, panic & worry. Oakland, CA: New Harbinger Publications, Inc.