Anxiety Relaxation Strategies

I can’t think of a more needed set of personal tools than Anxiety Relaxation Strategies. There’s almost no part of today’s world that is not stressful, and anything I can do to reduce anxiety is so important. I’m sure you agree. However, with special love for the needlepointing community, I want to tie specific anxiety relaxation techniques to needlepoint. Skeptical? Stick with me for a moment, and read on!

The Importance of Reducing Anxiety

Low-grade anxiety is so commonplace, I’m sure many of us feel somewhat “normal” feeling anxious about some topic or other. But almost any mental health professional, or even physicians will tell us, managing anxiety can significantly enhance both personal and professional aspects of life, leading to a more balanced and fulfilling existence.

In this post, I wrote about the importance of mindfulness, which is an important strategy all by itself. If you are still skeptical, here’s why reducing anxiety is crucial:

1. Mental Health: Chronic anxiety can lead to conditions like depression and other mood disorders. Managing anxiety helps maintain overall mental well-being.

2. Physical Health: High anxiety levels can contribute to physical issues such as headaches, digestive problems, and heart disease. Lowering anxiety can improve physical health and reduce the risk of these conditions.

3. Improved Focus and Productivity: Anxiety can impair concentration and decision-making. Reducing it can enhance cognitive function, leading to better performance in work and daily tasks.

4. Better Relationships: Anxiety can strain relationships due to irritability or withdrawal. Reducing anxiety fosters healthier communication and connection with others.

5. Quality of Life: Lower anxiety levels contribute to a more enjoyable and fulfilling life, allowing individuals to engage fully in activities they love.

6. Coping Skills: Learning to manage anxiety equips individuals with tools to handle stressors effectively, fostering resilience in the face of challenges.

7. Enhanced Sleep: Anxiety often disrupts sleep patterns. Reducing it can lead to better rest, which is essential for overall health and well-being.

Anxiety Reducing Strategies

OK, so as an avid needlepoint enthusiast, and a person who is trying to reduce my world-inducing anxiety as much as possible, here’s are few anxiety reducing strategies you can try WHILE needlepointing:

1. Deep Breathing: When I am employing a very simple needlepoint stitch that does not require a huge amount of focused concentration, often I will try to focus on my breath. I will inhale deeply through my nose for a count of one or two stitches (don’t pass out…that would not be helpful), and then I exhale slowly through my mouth for a couple of stitches. Repeat several times. I really try this strategy when I can feel that my body is super tense, or I’m clenching my jaw, or my shoulders need to drop down an inch or two.

2. Related, sometimes I have to set my needlepoint canvas down in my lap, and practice Progressive Muscle Relaxation. I first learned this anxiety reducing strategy when I practiced yoga, about a million years ago. Tense and then relax each muscle group in your body, starting from your toes and working up to your head. This helps release physical tension.

3. When I find my mind wandering to stressful moments from the day, or replaying a conversation in my head that made me sad or angry or frustrated, I try Mindfulness Meditation. Spend a few minutes focusing on the present moment. Notice your thoughts, feelings, and sensations without judgment. And then I try to focus on the needlepoint canvas in my hand. I think about why the design brings me joy. I imagine the finished project, and how it will bring me joy. If it’s a needlepoint Christmas ornament, I imaging it hanging on my Christmas Tree. If it’s a Thanksgiving needlepoint canvas, I imagine my table beautifully set, with friends and family gathered around. If I am working on a needlepoint pillow canvas, I envision how I will finish it. The fabric, the shape. And I let those visualizations replace my feelings of anxiety with feelings of happy anticipation ad joy.

4. Physical Activity is also important. And I totally realize that getting in 10,000 needlepoint stitches is not the same thing as getting in 10,000 steps….but both have their place. My trainer agrees. I’m kidding, she doesn’t. But I still love her.

5. Grounding Techniques are particularly interesting related to needlepoint. Focus on your surroundings. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. So, if I were holding a needlepoint canvas I would be able to see the white canvas, the colors of the threads I am using, the light shining on my canvas, etc. I would be able to touch, or feel, the different textures of the canvas, the threads, the feel of the needle between my fingers. Smell and taste would come from my favorite snack, hopefully sitting nearby.

6. Seek Support: Gosh, I can’t think of anything more personally beneficial than spending time with needlepoint friends. Whether it’s my friends I stitch with on a regular basis at home, or the friends I make when I attend a needlepoint workshop or retreat. Seems like we always help each other out with whatever difficulties we face. Sometimes just sharing can help alleviate anxiety.

Experiment with these strategies to see what works best for you! I’m not a doctor, nor am I a therapist, but these techniques have helped me, and I hope they can help you too! Happy stitching friends!

Mary Meier-Evans is a life-long needlepoint enthusiast, and a Needlepoint Canvas Designer under the name The Curious Cowgirl. To see all her needlepoint canvas designs, click here.