Muscle tension and anxiety: Muscle tension gives anxiety

Muscle tension and anxiety are in close contact with each other. Those who are anxious have a lot of muscle tension, but it is precisely this muscle tension that again causes fear. Few people know that. Yet you can do something about it. By lowering your muscle tension, your fear will also decrease. And vice-versa. Muscle tension explained and the ways to make that muscle tension disappear.

A good posture is needed to feel good

Mental and physical well-being naturally depends on various factors. But a person's physical attitude is also of great importance. For example, those who always sit in a corner afterwards are never or hardly seen by people. Whoever makes himself small and insignificant can never feel strong and confident. Whoever makes his attitude broad and radiates being open to others, gives very different signals. A good posture is therefore necessary, also or especially with anxiety.

Tensioning muscles by fear gives more fear and discomfort

He who tenses his muscles when he is anxious, will therefore have many more inconveniences. You then deliver a physical effort and that causes great fatigue and cramping. And that in particular causes more fear.

Breathing changes because of fear

Those who are anxious will also start breathing differently. Someone starts breathing faster during periods of anxiety, and that is why many more muscle groups contract themselves. Furthermore, rapid breathing can lead to hyperventilation and that causes many more complaints. Someone may think that he is having a heart attack, someone can see everything moving or becoming dizzy or getting an extra panic attack just because of the physical symptoms associated with breathing too fast.

Correct breathing and muscle tension

Good breathing and muscle tension can prevent a certain fear (such as fear of flying or claustrophobia) from getting the upper hand. In fact, the anxiety can be reduced by relaxing the entire body.

Make yourself more anxious

Incidentally, many people are completely unaware of the fact that they make themselves even more anxious. If someone realizes something about it, chances are that they cannot do anything about it themselves because they are fleeing in freezing or escape behavior.

Being aware of posture and muscle tension

Whoever wants to get rid of his fear must first be aware of his attitude and his muscle tension. Only when it is clear when there is tension, you can also work on removing it. People can learn to let go of all the muscles they don't need immediately to keep the body in a certain position.

Being tense does not help

What people also have to help is that it does not help to be tense. Situations do not change as a result, an airplane does not fly faster or slower, it does not make another person nicer. But the person himself, the owner of the muscles, feels better without being completely tense and having too high a breath.

Learn to relax

Anyone who is afraid of something is not satisfied with merely relaxation exercises. The background to that fear must also be considered. Explanation of anxiety and learning to deal with anxiety in the fear-evoking situation should go hand in hand with good breathing and relaxation exercises.

Muscle tension and breathing

Man naturally relaxes his muscles as he exhales. By breathing well there is already more relaxation. But it also appears that this also has a very relaxing effect on the mind. Someone feels better and also allows less fear. But to achieve such relaxation, regular exercise is very important. This means at least 4 to 5 times a week. Exercise should also be on days when someone is feeling well. Moreover, take all the time, because if there is haste, the effect is too little or zero.

Relaxed by breathing exercise

  • Find a quiet place where you will not be disturbed
  • take your time
  • Sit in an easy chair, but sit up straight, place your feet flat on the floor
  • Rest your arms on the back of the chair or on your legs
  • Close your eyes
  • Take a deep breath
  • Hold your breath for five seconds and tighten all the muscles in your body
  • Note the tension that it creates in all parts of your body
  • Then breathe out slowly while relaxing again
  • Feel what this does for your muscles
  • Do this several times in a row while shifting the attention from your upper body to your lower body and your legs
  • Where you still feel tension, you try to breathe it away

Video: What causes anxiety in the body ? Health NEWS (February 2020).

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