Relaxation Techniques That Take 15 Minutes Or Less

If you've ever experienced high anxiety, you know just how scary it can be.Your throat gets tight, your breath quickens and your heart rate starts beating out of your chest. Whether it's from daily stress or a particularly anxiety-provoking event, you're stuck with all this pent up chaotic energy and no place to put it!When I feel that way, I know it's time to go work out to relieve some tension, but it hasn't always been that way.If you haven't started using exercise as that outlet, it might seem too overwhelming to start when you're in a state of high anxiety. The extreme stress makes it hard to see anything outside of it. You may feel like you're stuck, or you're being dragged under by the weight of it... but you're not. Immediate relief is possible, but it takes practice and the will to climb out of the chaos.There are proven ways to alleviate anxiety with science-backed relaxation techniques. While they're not as effective as full-on cognitive behavioral therapy for the long term, they can be very lifesavers in stressful moments.The key to finding relaxation techniques that you'll actually do is to choose short, simple ones and commit to practicing them. The more often and consistently you do these, the more readily available they'll be in your tool belt. If you can, try practicing these exercises even before you get to the state of panic.

Deep breathing - 10 seconds +

I purposely put this one first because it can help with every one of the following techniques. Simply being mindful of your breath can distract you from the anxious thoughts you're having.

Try it

You can use the exercise for stress detailed in this post. It takes almost no time at all, especially after you practice it for a couple of weeks. Use mindful breathing for the rest of the techniques listed below!

Autogenic Relaxation - 10-15 minutes

"Autogenic" is a fancy way of saying DIY, meaning that you create a sense of calm from within by learning to focus on sensations in your body. You'll either sit or lie down in a quiet place (when possible), then focus on a sense of warmth and heaviness in your body. It's especially helpful when paired with mindful breathing.

Try it

Listen to this 15-minute YouTube video or this 10-minute one as a guide until you can remember the sequence on your own. After a little bit of practice, you could probably do it a little faster, but no rush at the start – take the time to get to that point.

Progressive Relaxation - 10 minutes

Progressive Relaxation is similar to Autogenic Relaxation, but you'll focus on one body part at a time as you tense it, and then relax it.

Try it

Listen to either this video, or this one to learn how to perform Progressive Relaxation. As with the Autogenic Relaxation, with practice, you'll be able to do it on your own and maybe even for less time.

Meditation - 10 minutes

I mention meditation all the time because it truly has changed the way I handle stress. It kept me centered throughout my shoot prep, and helps me start every day grounded and focused.

Try it

I use the Calm app for their 5-10 minute meditations because they have so many different ones for different mindsets, but you can do it on your own by just sitting still for 5-10 minutes and concentrating on your breath and how it feels entering and leaving your body. I'd also put some calming music on to help promote relaxation in the body and tune out distractions.Remember to set a timer for however long you want to meditate; if you don't and you're like me, you'll just be thinking about how much longer you're supposed to be meditating the whole time.

Get Present - 50 seconds

When anxiety starts to take over our brains, it's usually because we're worried about something we did or said in the past, or something that's yet to come in the future. Our anxiety stems from our urge to control them, but we can't. Concentrating on the present moment can have a grounding effect that reminds us that all we have is now, and to let go of our cravings to control that which we cannot.

Try it

If you want a simple audio guide, download my 50 Seconds to Presence mp3. It's totally free and I talk you through getting present, step-by-step.

Visualization - 5-15 minutes

Similar to autogenic relaxation and meditation, visualization focuses on deep breathing (sensing a theme here) while picturing serene surroundings. It's pretty straight-forward. Below is the way I do it.

Try it

Sit in a quiet place preferably alone, and close your eyes. While taking deep breaths, picture a place in which you feel calm and happy. Mine has always been out in the ocean in Hawaii "surfing" with my brother (it would have been more appropriate to call it "falling"...a lot). I remember that being one of the happiest times in my life, so I often bring up that scene in my head when I start to go monkey-brain. Imagine that place for yourself, even if you haven't had that kind of experience yet.Where do you imagine you would experience that state of calm? Create the scene in detail, then add in how it smells, how the sun feels on your face, how warm it is there, what you hear and how the things around you feel to the touch. Allow yourself to live in it for a few moments as you continue to relax into it with your breathing.

Mantra Recitation - 10 seconds +

Perhaps my favorite form of relaxation is mantra recitation. I use mantras for EVERYTHING. They power me through my workouts, pull me out of depression holes and even help me relax when I'm feeling anxious.

Try it

Start with – you guessed it – deep breathing, then add in a short mantra that roots you into a calm state. You'll take an inhale as you recite the first half of your mantra, then exhale on the second half. You can do this out loud, or do it in your head. Here are some of my favorites:

Inhale: Be here. Exhale: Right now.

Inhale: I am. Exhale: Enough.

Inhale: I. Exhale: Choose.

Do some experimenting with this one. You'll find that the mantra that speaks to you the most may change... often. Pick whatever speaks to you that day and give it all your energy and commitment as you concentrate on it for this exercise.*****I hope one of those exercises helps you the next time you're in a bind. If it does, please let me know in the comments below!Here's to some peace of mind, Strongie.Stay strong,Amy