Anxiety related exercises

Here are some of the exercises which can help you to relax and get over your anxiety and depression.

Sit and lie down in a comfortable position. Relax yourself to the best of your ability. Consider the various muscle groups one at a time, and aim to learn the difference between tight and relaxed muscles. Try constantly to concentrate on the feeling in the muscle as it goes from tight to loose.

Hand and Arms

Clench your fists, and tense your arms, feel tightness in your hands and arms,then slowly relax them. See how far they will go, but do not push. Do not hold on at all; let everything go gradually.

Shoulders 

Hunch your shoulders, then gradually let them settle down. Proceed as above.

Forehead

Pull your eyebrows together, then gradually let your forehead smooth out.

Eyes

Screw your eyes up tight,then gradually let them smooth out, leaving your eyes closed, feeling your eyeballs sink, and your eyelids droop. Let them get really heavy.

Jaw

Bite your back teeth together, then gradually ease off, and let your jaw get heavy.

Back Of Neck

Pull your chin forward on to your chest, feel tightness, then relax.

Front of Neck

Pull your head back, feel tightness, then relax.

Breath

Slow and steady, letting yourself go each time you breathe out.

Tummy

Pull in your tummy tight, then gradually let it go, feeling it relax.

Thighs

Push your heels down hard against the floor, feeling the tightness in your thighs, then gradually let that go.

Calves

Point your toes, then gradually let that tightness go.

Let everything go, further and further, and think about a really relaxing scene, for example, lying in the grass by a river, under a warm sun and a blue sky, or sitting by a fire in a big, comfortable chair. Feel yourself getting heavier and heavier.