Anxiety Relaxation Techniques - Tips To Encourage Relaxation

Although anxiety relaxation techniques were originally developed for those with anxiety disorders, teens with depression can also benefit from them. The most basic tech­nique is called "diaphragmatic breathing," to indicate that the muscle at the base of the lungs (diaphragm) is involved. Because this muscle is connected to nerves that are part of the body's autonomic (involuntary) nervous system, stretching this muscle triggers a natural relaxation response.

To do this technique, start by breathing slowly: allow the air to go in through the nose and out through the mouth, either while lying or sitting straight with shoulders down. Put a hand on your belly. If the air is going to the diaphragm, your hand should move out a little on the in-breath, and fall back on the out-breath. Count to four on every in-breath if it's hard to slow down. If you feel dizzy or get a pins-and-needles sensation, you're breathing too fast. When you've practiced this technique yourself, see if your teen is willing to do it with you.

Here are some anxiety relaxation techniques:

• Eli Bay has excellent relaxation tapes to listen to, if your teen is willing to try these.
• Activities that include relaxed breathing (martial arts, yoga, singing) are great too.
• Doing relaxation techniques with your child or teen makes it less of a chore, and may be helpful to you, too!
• A few minutes a day of regular practice is needed for two to three weeks to master the technique. Bedtime is usually the best time to practice, as it can improve quality and quantity of sleep in some teens as well.
• Once this type of breathing comes naturally to you and your teen, encourage breathing this way during the day whenever she is starting to feel tense. It doesn't work when very "worked up," but is good for anticipatory anxiety (i.e., worrying about something ahead of time) or mild irritability.



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