Depression and Anxiety Disorders: Relaxation and Coping Techniques

  • Font size

One healthy way to help get involved in your treatment is to start using relaxation techniques. The following deep relaxation techniques may be done almost anywhere and anytime.

Doing 20 to 30 minutes of deep relaxation per day may improve concentration and sleep quality. It has also been found to reduce generalized anxiety and the frequency and severity of panic attacks over time.

Below are instructions for two relaxation techniques.

Abdominal Deep Breathing

Do at least 10 of the following breaths. Aim for 5 full minutes to significantly reduce anxiety or early panic symptoms.

  • Note any tension you're feeling, and then rest your hand just below your rib cage.
  • Inhale slowly and deeply through your nose and deep into your lungs, so your abdomen expands.
  • Pause, and then exhale slowly, allowing your whole body to "let go."
  • To keep your breathing smooth and regular, slowly count to 4 on each inhale and exhale. Take a short break if you feel lightheaded.

Progressive Muscle Relaxation

These tighten-and-release muscle exercises can quickly help reduce muscle tension, head and back aches, and insomnia.

Do the following for at least 20 minutes per day in a quiet location and comfortable position. Practice at a regular time if possible, such as on awakening or before bed or a meal (an empty stomach is always best).

Start by putting your worries aside and just letting yourself go. Then take three deep abdominal breaths, slowly exhaling tension.

For each of the following body parts, tighten for about 10 seconds, and then release and relax for about 20 seconds before moving on to the next body part — visualizing muscle tension evaporating. Repeat any extra-tight areas.

  • Clench your fists.
  • Tighten your biceps by "making a muscle."
  • Tighten your triceps by extending your arms straight and locking elbows.
  • Tense your forehead by raising your eyebrows.
  • Clench your eyelids tightly shut.
  • Open your mouth as widely as possible.
  • Tighten your neck muscles by gently pulling your head toward your back.
  • Pause with a few deep breaths, letting your head relax.
  • Raise your shoulders.
  • Push your shoulder blades back, as if they could touch.
  • Breathe deeply to tighten your chest.
  • Suck in your stomach.
  • Arch your lower back (or omit if painful).
  • Squeeze your buttocks.
  • Tighten your thighs and hip muscles.
  • Tighten your calves by pulling your toes toward you.
  • Curl your toes downward.

Mentally scan your body for any leftover tension, and repeat the squeeze-release on that area. End by imagining a wave of relaxation spreading from your head to your toes.