Specialists can teach you many techniques to cope with anxiety, tension, but you can also master some self-regulation techniques yourself.

If some technique doesn't suit you, try another one.

Keep in mind that some people, especially those with serious mental health problems, a history of abuse, may experience a sense of emotional discomfort while performing some relaxation techniques. This happens rarely, but if you experience emotional discomfort, stop and find a way to discuss it with a specialist.

In general, relaxation techniques involve refocusing your attention on something calming and increasing awareness on the sensation of your body. It doesn't matter which relaxation technique you choose. The important thing is that you try to practice relaxation regularly so that it gives effect and brings results.

Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. Be patient with yourself.

Don't let your efforts to practice relaxation techniques become another stress!

Autogenic means something that comes from within you. In this relaxation technique, you use both visual images and body awareness to reduce stress.

You can mentally repeat words or sentences that can help you relax and reduce muscle tension. For example, you can imagine a calm environment. Then you can focus on relaxing your breathing, slowing your heart rate, or on various physical sensations, such as relaxing each arm or leg in turn.

Pre-arrange yourself!  You can lay down or sit in a quiet, secluded place so that no one distracts you.

One of the methods of progressive muscle relaxation, you can start with tension and relaxation of the muscles of the toes and gradually move towards the neck and head, in another, you can start with the head and neck and move on to the toes. Tighten your muscles for about five seconds, and then relax for 30 seconds and repeat the exercise.

If, for example, we start with the head, follow this sequence:

• Face — furrow your eyebrows, close your eyes, wrinkle your nose, clench your jaws and spread the corners of your mouth to the sides.
• Neck — lift your head or tilt it slightly forward creating resistance, as if pushing your head into a wall.
• Shoulders and trapezoids — spread your arms to the sides and slightly forward and lift your shoulders.
• Hands — squeeze your fingers into a fist.
• Shoulder blades — bring them together and lower them down.
• Press — tighten your stomach.
• Buttocks — try to push off with the help of muscles from a chair or floor.
• Perineum — along with the tension of the press and buttocks, try to feel the tension of the internal muscles.
• Hips — stretch your legs forward as much as possible.
• Lower legs — pull the feet towards you.
• Feet — squeeze your toes.

Performing progressive relaxation will help you focus on the difference between muscle tension and relaxation. With this technique, you can become more aware of the physical sensations in your body.

In this relaxation technique you can create in your mind  a visual journey and travel to a peaceful, soothing place or situation.

Try to include as many senses as possible, such as smell, sight, sound and touch. For example, if you imagine a vacation on the ocean, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body.

You may want to close your eyes, sit in a quiet place and focus on your breathing. Strive to focus on the present and think about the positive.

This simple breathing technique is really very effective for relaxing our parasympathetic system  to calm down quickly.

I also recommend it before going to bed.

To begin with, try to relax, feel the support under your body if you are sitting or lying down. While doing this exercise, choose a comfortable breathing pace.

To begin with, let out all the air through your mouth, focus your attention on this exhalation.

1. Calmly inhale through your nose at the count of 4.
2. Hold your breath for the count of 7.
3. Exhale through your mouth at the count of 8.
4. Repeat the exercise in a circle 4 times.