7 Psychological Tips to Relax Your Mind     and Overcome Anxiety and Depression

We live in stressful times, and our minds are always thinking about something, which causes us to feel anxious and overwhelmed. The anxiety or depression may come from something that happened that day or it may be from something from the past that we haven’t dealt with yet. What we need is an effective way to relax our minds so that we can let go of the stress and feel better about ourselves and the world around us. Here are 7 psychological tips to do just that.

1) Understand what relaxation is

Understanding what relaxation is an important step in overcoming anxiety and depression. Relaxation is not just about physical rest; it’s also about calming the mind. It is a state of mental calmness and inner peace that comes when you let go of negative thoughts and feelings and allow yourself to be present in the moment. Relaxation does not necessarily mean sleep; it can also involve activities such as meditation, breathing exercises, or listening to soothing music.

When we are feeling anxious or depressed, we often tense up our muscles and become rigid in body and mind. To relax, it’s important to release this tension and take a step back from the situation. This allows us to look at our problems from a new perspective and find solutions that may not have been available before.

One way to relax is to focus on your breathing. Taking slow, deep breaths can help to lower your heart rate, reduce muscle tension, and slow down your thoughts. Focusing on your breath can also help to clear your mind and allow your body to enter a state of relaxation. 

Another way to relax is through guided imagery, which involves picturing yourself in a peaceful environment and focusing on the details around you. It can help to reduce stress and bring feelings of calmness. Listening to relaxing music can also help to lower stress levels, as can engaging in physical activities such as yoga or tai chi.

Finally, it’s important to remember that relaxation is not a one-size-fits-all solution. Everyone will have different methods that work for them and it’s important to experiment and find what works best for you.

2) Identify your anxious thoughts

When it comes to overcoming anxiety and depression, one of the most important steps is to identify your anxious thoughts. This can be difficult because anxiety and depression are often very subtle and can take many forms. It's important to take some time to really evaluate your own thoughts and feelings, and how they might be contributing to your overall level of distress.

To begin, start by asking yourself questions like: What kinds of thoughts are causing me the most distress? Is there a pattern or common theme to my anxious thoughts? What thoughts make me feel the worst? Once you have identified your anxious thoughts, it's time to start challenging them.

Anxiety and depression often stem from distorted thinking patterns and cognitive distortions. To counter these thought patterns, you'll need to practice changing the way you think about situations. For example, if you're feeling anxious about a meeting, try to reframe the situation and think of it in more positive terms.

It's also helpful to practice mindfulness techniques, such as deep breathing, meditation, or progressive muscle relaxation. These activities will help you become more aware of your thoughts and feelings and give you a sense of control over them. Once you have identified and challenged your anxious thoughts, you'll be in a better position to relax your mind and overcome anxiety and depression.

3) Challenge your anxious thoughts

Challenging our anxious thoughts is an important part of overcoming anxiety and depression. When we’re feeling overwhelmed, it can be difficult to take a step back and look at our thought patterns objectively. But it’s essential to remind ourselves that our thoughts are not necessarily facts and to work on challenging the negative ones.

There are several strategies we can use to challenge our anxious thoughts. The first is to look at the evidence – what do we know for certain about the situation or thought? When we take the time to consider the facts, we can often discover that there is no solid basis for our fear or worry.

We can also take the time to think through our options – what would be the best choice if this thought or situation were true? Taking action, even if it’s just considering our options, can give us more control and help us feel calmer.

We can also use relaxation techniques like deep breathing and guided imagery to help reduce our anxiety. Research shows that these kinds of techniques can help reduce stress and increase feelings of calmness.

Finally, we can practice positive self-talk, reminding ourselves that we are capable and that we will be able to handle whatever comes our way. Reminding ourselves that we have faced adversity in the past and come out the other side can give us the strength we need to take on new challenges.

By taking the time to challenge our anxious thoughts and using calming techniques, we can give ourselves the space to work through our anxiety and depression. We can gain a new perspective on the situation and find solutions that help us move forward.

4) Practice diaphragmatic breathing

Diaphragmatic breathing is a simple technique that can help to relax your mind and body. It helps to promote relaxation, reduce anxiety, and increase feelings of calmness. To practice diaphragmatic breathing, find a comfortable position and begin to take slow, deep breaths. Place one hand on your chest and the other on your abdomen. As you inhale, focus on making your breath come from deep in your abdomen and fill your lungs completely. Feel your abdomen expand as you inhale and contract as you exhale. Focus on the feeling of the air entering and leaving your body. Repeat this process for 10-15 minutes.

Diaphragmatic breathing can be practiced in moments of stress or anxiety, and it can be used as a preventative measure to help reduce anxiety and depression over time. Taking time to focus on your breath and bring awareness to the moment can also help to increase mindfulness, which has been linked to improved mental health. Diaphragmatic breathing can help you to regain control over your body and mind, promoting a sense of relaxation and well-being.

5) Practice progressive muscle relaxation

One of the best psychological tips to relax your mind from anxiety and depression is to practice progressive muscle relaxation. This technique focuses on tensing and releasing different muscle groups in the body to help you become more aware of the tension and stress in your body, and then consciously release it.

Start by finding a comfortable position and focus on your breathing. Begin by tensing and then relaxing one muscle group at a time. You can start with the muscles in your feet and slowly work your way up your body, tensing and relaxing each muscle group in turn. Make sure you give yourself enough time to tense and relax each muscle group.

When you’re focusing on a particular muscle group, really concentrate on feeling the tension in your muscles. As you exhale, visualize all of the tension melting away. Hold each tensed muscle for about 5-10 seconds before releasing it. Remember to take slow, deep breaths throughout the entire process.

Once you’ve gone through each muscle group in your body, take a few moments to just sit back and relax. Notice how much calmer and relaxed you feel compared to when you first started. This technique can be done anywhere, anytime – whether you’re feeling anxious or overwhelmed, or simply need to wind down before bedtime. It’s a great way to relax your mind and body, and reduce feelings of stress and anxiety.

6) Imagery rehearsal

Imagery rehearsal is an effective psychological technique to help relax your mind and overcome anxiety and depression. This exercise involves mentally visualizing a peaceful, safe place and rehearsing the events that cause anxiety or depression. By repeatedly visualizing these scenarios in a positive light, you can learn to cope with these difficult emotions.

To begin, choose a place that is peaceful and calming to you. This could be a beach, a forest, or anywhere else that feels safe and relaxing. Visualize yourself in this place in as much detail as possible. Notice the sights, sounds, and smells around you. Imagine how the environment makes you feel.

Now, bring to mind the events that cause you anxiety or depression. See yourself in this safe place with the feelings of anxiety or depression still present. As you visualize these scenarios, imagine yourself responding to them with calmness and acceptance. Notice how it feels to remain in control of your emotions.

Repeat this visualization as often as possible and notice how it becomes easier to remain calm in difficult situations. Imagery rehearsal is an effective tool to help manage anxiety and depression by providing you with a safe space to practice relaxation techniques.

7) Get moving

Exercise is one of the most important activities you can do to relax your mind and reduce anxiety and depression. Exercise releases endorphins, which are hormones that help reduce stress and increase feelings of happiness and well-being. Regular exercise helps to improve your sleep, boosts self-esteem, increases energy levels, and decreases anxiety. Even just a few minutes of exercise can make a big difference in how you feel.

Start by walking around your neighborhood, going for a short jog, or doing a few simple exercises at home. Or, if you're feeling up to it, sign up for a gym membership or try a new activity like yoga or Pilates. Whatever activity you choose, make sure it's something that you enjoy and look forward to doing every day. Exercise can provide an outlet for your energy and can help clear your mind from negative thoughts and worries.