Relaxation Induced Anxiety: Causes and Treatment
"Though it sounds counterintuitive, relaxation can be an anxiety trigger for some people. There are many causes of relaxation-induced anxiety (RIA), a little-known but very real condition.
Relaxation-induced anxiety is defined by an increase in physical and psychological symptoms of anxiety experienced while a person is attempting to relax. RIA doesn’t mean you can’t relax at all. A typical presentation might look like this: you start making an effort to relax and enter a parasympathetic state, which is sometimes known as the body’s “rest and digest” response. After a little while in this state, your heart rate and breathing start to increase, your muscles tense up, and with those physical symptoms comes a feeling of anxiety.
If you have a strong need for control, you may find it difficult to relax because you associate relaxation with a loss of control. On the other hand, you associate stress and hypervigilance – being highly alert to perceived threats – with safety. As a result, trying to “let go” feels uncomfortable and can trigger anxiety.
Research from 2018Trusted Source indicates people who live with generalized anxiety disorder (GAD) seem to be more susceptible to RIA. Researchers theorized that constant worrying becomes a protective behavior for some people with anxiety, allowing them to avoid coping with strong shifts in emotions. In other words, if you’re always stressed out and mentally preparing for the worst, you believe you can avoid being blindsided when something bad happens. It’s impossible to be fully relaxed while also bracing yourself for danger. So, if worrying and hypervigilance make you feel safe, then trying to relax can have the opposite effect.
The first step is becoming aware of your anxiety as it’s happening. It may present as some combination of physical symptoms, such as:
- an increased heart rate
- butterflies in your stomach
- dizziness
As well as psychological symptoms, like racing thoughts and an overwhelming feeling of worry.
Relaxation techniques that require you to sit still, such as meditation or deep breathing exercises, may be especially difficult for people with RIA. Alternatively, you could focus on exercises that promote relaxation through physical activity like:
- yoga
- swimming
- walking
Focusing on your body and surroundings, rather than the act of relaxing in itself, can reduce the likelihood of your anxiety being triggered.
It’s been theorized that exposure therapy may be helpful for RIA. It involves gradually exposing the person to the fearful stimulus in a safe and controlled environment.
Sometimes, just becoming aware of the relationship between relaxation and anxiety can be enough to break the pattern. In other cases, you may benefit from distracting yourself by trying a relaxing physical activity or exploring your anxious thoughts through therapy. Remember that your body has a natural, innate ability to relax and recharge; by working through your feelings, you can rediscover it."
Read the complete article available at Psych Central!
Reflection:
Do you experience relaxation-induced anxiety? How do you cope?
#RelaxationAnxiety #Stress #MentalHealth
@comfortableNight4463
I don't think I have experienced this! But, I will keep these tips in mind if I do!
Thanks for the post!
@innateJoy9602 It's great that you're able to relax without anxiety. It can be helpful to remember these tips when you or someone you know feels this way. Thanks for sharing your thoughts!
@comfortableNight4463 Sometimes people tend to feel guilty about relaxing or spending time with themselves. In this case spending on things we like and relaxation exercises can help but the most importnant thing is to cognitively realize that it's ok to relax sometimes and so self-care! Therapy is generally very helpful with anxiety and that's why people should never hesitate to ask for help. Thank you for the post.
@calmDew1576 Exactly! Therapy is something I recommend whole-heartedly. It can work wonders for people dealing with anxiety. Thanks for sharing your thoughts!
