Relaxation Techniques to Get Help with OCD And Anxiety

 

How relaxation techniques can help with OCD and anxiety? Read below the self-help relaxation techniques to deal with OCD.

 

Perhaps you or a loved one has been diagnosed with obsessive-compulsive disorder and are wondering what the future holds for you. You can surely live a normal and productive life if you have OCD. Managing your OCD, like any chronic condition, necessitates a focus on day-to-day coping rather than an eventual solution.

 

Obsessive-compulsive disorder occurs in a variety of ways and is triggered by a variety of factors. Stress is one of these causes. The greatest method to enhance your OCD self-help abilities is to study and practice relaxing techniques on a daily basis. Here are three simple strategies to get help with ocd and anxiety.

 

Meditation for Mindfulness

Mindfulness meditation is the practice of observing ideas without criticizing or dismissing them. We become more conscious of our thoughts as we practice mindfulness meditation, and we grow better at detaching ourselves from them and keeping an "arm's length" distance from them.

 

We are less likely to be impacted by unpleasant thoughts, including the obsessions that are part of OCD, if we practice this strategy. Mindfulness is, in fact, a major component of acceptance and commitment therapy.

 

Try to pay attention to the ideas, sensations, anxieties, and worries that come to mind while you breathe. Simply be aware of these ideas without attempting to push them away. Take note of what happens to these ideas when you simply ignore them and allow them to pass. Throughout this workout, use deep breathing as your anchor.

 

Deep Inhalation

Deep diaphragmatic breathing, sometimes known as "belly breathing," provides a powerful relaxation signal to the brain, thereby lowering physiological arousal and, as a result, stress levels.

 

The first stage in belly breathing is to sit or sleep comfortably in a quiet area with one hand on your chest and the other on your stomach. Some individuals like to close their eyes, however, this is not required. Begin by inhaling deeply through your nose. When you inhale, you should feel only your stomach expand. If the hand on your chest is practically immobile while the hand on your stomach travels outward, you are doing it correctly.

 

After taking a deep breath in, gently expel the air through pursed lips, as if you were blowing up a balloon, and feel your stomach slide back towards your spine. Only the hand on your stomach should move this time. Exhalation should take twice as long as inhalation. Deep breathing will calm you after a minute or two, but keep continuing for five, ten, or even twenty minutes for the best results.

 

Progressive Muscle Relaxation

Progressive muscle relaxation may be quite beneficial in detecting concealed tension throughout the body. To perform PMR, lie or sit in a quiet environment in a comfortable posture and begin the breathing exercise described above.

 

Cinch all of the muscles in your face as you inhale. Hold for 10 to 20 seconds, then slowly exhale to relieve the tension. Repeat this a few times, then progressively travel down your body—shoulders, arms, stomach, buttocks, legs, calves—repeating the inhalation and relaxation cycle.

 

If you are feeling overwhelmed or unclear about what to do, seek professional assistance or a support group. It is critical to take care of your own mental health requirements in order to recover.

 

If your loved one is suffering from OCD, It's also essential to be conscious of any activities you're engaged in that contribute to your loved one's condition. For example, if she is concerned about germs in the house, you wash all of the cans and containers you bring home from the grocery store before storing them. This just serves to exacerbate her disease by allowing her to avoid something she is afraid of.

 

Author’s Bio - Ryder Thompson is a therapist who has helped many OCD patients to cope up with the compulsions. Here he gives away some relaxation techniques to get help with ocd and anxiety.