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{
    "cbt_title": "Using Relaxation Techniques to Manage Anxiety",
    "cbt_image": "",
    "cbt_order": "14",
    "cbt_summary": "<p>When you feel anxious, your body often reacts with physical signs like tight <b>muscles, headaches, or feeling really restless.</b> This happens because your body is getting ready to either <b>'fight' or run away ('flee')</b>, even though there's no real danger. It's just your body's way of trying to protect you, but these feelings can be really uncomfortable! If you're often anxious, you might start to feel <b>this tense and jittery all the time</b>, and it can be hard to remember what feeling relaxed is like. Your body's normal, relaxed state becomes higher in tension. The aim of relaxation exercises is to help lower this 'normal' level of tension, so you <b>feel more calm and relaxed overal</b>l. Relaxation exercises are like special tools that help you calm your mind and relax your body. They're really helpful for managing feelings of anxiety.</p><p>Imagine a friend of yours telling you that she is planning to train for a 10K race. Despite the fact that she has never run a race before and does not jog regularly,  What would you think about this? You know that the <b>body needs time to learn </b>how to run for long distances and build strength. She would need to practice at least a few times per week for a number of weeks to be ready. Relaxation skills are developed just like exercise: in order to see significant results, you must use them <b>regularly over long periods of time.</b> This is not a one shot deal!</p><p><b>➢</b> Find a relaxation exercise that suits you best and you can practice daily.</p><p><b>➢</b> Adjust your lifestyle to make it less busy, hectic, and rushed.</p><p><b>➢</b> Do things that make you feel good and give a break from stressful things.</p>"
}