Anxiety disorders are among the most common mental health issues. Even without a clinical diagnosis, we all experience anxiety at various moments and stages of life. We might constantly worry about a particular situation, feel fear, or find ourselves lost and unsure of what to do.
In this article, Ivory Therapy aims to shed light on some relaxation techniques we can use to ease anxiety. But before diving into these techniques, let’s take a closer look at anxiety itself and the impact it has on us.
Anxiety affects us on multiple levels—biological, psychological, and social.
It's important to understand that 1) anxiety causes discomfort but has a positive, useful side (e.g., it contributes to our safety and well-being). When we learn to use it in our favor, it helps us adopt pro-social and healthy behaviors; 2) feeling anxious should not be a source of shame, guilt, or judgment; 3) anxiety is a normal emotion that, to some degree, affects everyone, and we can learn to manage it; 4) anxiety-inducing situations are temporary, and so is the anxiety itself; 5) while difficult, it is possible to accept anxiety as part of what we are experiencing.
How can we accept anxiety?

Learning how to relax is a valuable tool for maintaining physical and mental balance, and reducing anxiety levels. Relaxation is a psychophysical reconditioning method used across various age groups. Among the most frequently mentioned relaxation strategies in the literature are Jacobson's progressive muscle relaxation (which involves muscle contraction and relaxation to raise awareness of bodily tension, allowing for better control in stressful situations), Shultz's autogenic relaxation (which promotes physiological balance and contemplative introspection), and Michaux's muscle relaxation technique (specifically designed for children).
Michaux's passive muscle relaxation was developed during Psychomotor re-education sessions after observing children who struggled to stay still and focused. This method aims to regulate tension by performing passive movements in different joints and is recommended for individuals who find it difficult to relax. In passive relaxation, the goal is to progressively relax each part of the body.
How can we practice passive muscle relaxation?
- Sit or lie down comfortably.
- Clench our left hand tightly for 5 seconds, focusing on the tension in our wrist.
- Release the hand and relax our wrist for 10 to 15 seconds.
- Repeat steps 2 and 3 with our right hand, alternating between the two a few times.
- Flex our right arm muscles tightly for 5 seconds, paying attention to the sensation in our arm.
- Relax the muscle for 10 to 15 seconds, noting the physical sensations in your arm.
- Repeat steps 5 and 6 with your left arm. You can also apply this technique to your legs for a full-body relaxation experience.

In addition to relaxation, there are other very useful techniques for minimizing intense emotional activation and panic, such as abdominal or diaphragmatic breathing, grounding, and mindfulness.
Grounding techniques are particularly used when emotional activation is so intense that the person becomes unresponsive. In this situation, it’s important to bring the person back to the present. 1) We ask them to inhale and exhale deeply; 2) we ask them to tell us five things they are feeling; 3) then, we ask them to inhale and exhale slowly; 4) we ask them to tell us five things they are hearing; 5) afterward, we ask them again to inhale and exhale slowly; 6) we ask them to slowly look around and tell us five objects they can see. It’s important to perform grounding gradually, respecting each person's space and time.
Mindfulness can be described as a state of awareness of the present moment, cultivated through a deep focus on our breathing. It allows us to connect our thoughts with our emotions, accepting the latter with compassion rather than avoiding, controlling, or repressing them. To practice mindfulness, it’s important to choose a quiet place; set a specific time (for example, 5 or 10 minutes); place your body in a comfortable position; focus on your breathing, and let your mind flow freely. Sometimes, it can help to perform this exercise with calming music in the background.
Mindfulness, like all the other strategies mentioned above, helps regulate both our cognitive and emotional activation, enhancing our ability to concentrate and boosting our overall well-being.
However, if feelings of discomfort and persistent anxious thoughts last for long periods and become disabling in daily life, it’s important to seek help from a psychologist. Therapy can aid in regulating emotions and increasing our awareness of emotional activation. Ivory Therapy has an article that can help you understand “How to find a good psychologist,” and on their platform, they offer access to many certified clinical psychologists, available for therapy sessions in various languages and with a wide range of scheduling flexibility. Anxiety doesn't have to be a burden if we find the right path to self-regulation.