Widely used relaxation techniques include sustained deep breathing, progressive muscle relaxation, guided imagery, and systematic desensitization. The physiology of relaxation has been investigated for many decades. According to one model anxiety is associated with muscle tension, and is reduced by behaviors or thoughts that diminish tension and arousal. Regular relaxation is an important treatment of different kinds of anxiety, including specific phobias such as fear of flying and fear of heights, social phobia, and generalized anxiety.
Guided imagery is a self-directed treatment of anxiety in which imagery is individualized to specific anxiety symptoms being addressed. Guided imagery has beneficial effects on the immune system, the body’s physiological stress responses, and mental-emotional functioning in general. When practiced on a regular basis mental imagery effectively reduces symptoms of generalized anxiety, panic and traumatic memories.
Combining relaxation with guided imagery is probably more effective than either approach alone. In one study 60 women reporting anxiety and post-partum depressed mood experienced significant reductions in both anxiety and depressed mood using a combined relaxation-guided imagery approach during the first four weeks after childbirth.
You can find out more about relaxation and guided imagery as well as other safe and effective complementary and alternative treatments of anxiety and learn practical tips for using them in “Anxiety: the Integrative Mental Health Solution,” by James Lake M.D.