RELAXATION
------------------------
What is relaxation?
Relaxation is a feeling of calm in body and mind. It is a learned technique which can be used in stressful situations and everyday life to reduce tension and increase control.
--------------------------------------------------------------------------------------------------------------------------------------------------------------------
Relaxation Techniques
--------------------------------------
Each session should begin with "Getting Loose" and then followed with "Breathing Easy". It is best to use the relaxation program prior to commencing the warm up and then to use the warm up to achieve optimal level of arousal.
Getting Loose
-----------------------------
Begin each session as follows
* Loosen your clothing and remove your shoes
* Lie down with a pillow under your head (on a bed or on the floor)
* Lie flat on your back, feet about 12 to 18 inches apart and your arms at your sides
* Go as limp as you can from head to foot
* Let your shoulder blades go slightly flat
* Waggle your feet
* Settle in with your legs
* Shake your arms gently, rolling the backs of your hands against the floor
* Roll your head back and forth
Now begin the "Getting Loose" exercise for each part of your body, as follows
* Legs
-----------------
o Flex the muscles of your left leg by raising it 6 to 10 inches above the floor Point your toes slightly back toward your head. Hold this position of tension for as long as you can, about 10 seconds or so, until you begin to feel the muscles start to tremble. Then, say to yourself 'Leg, let go'. At this point, stop flexing it and let the leg drop. Let the leg rest for another 10 seconds or so, saying to yourself 'I feel the tension flowing out of my leg...my leg feels relaxed, warm, heavy... completely relaxed' o Repeat the flex-let go-rest procedure for that leg. o Run through the entire procedure again for your right leg.
* Buttocks and thighs
--------------------------------------- o Tighten your buttock and thigh muscles, as tightly as you can. Hold them as long as you can - longer than 10 seconds - until you have to let go. Then release them, saying 'Let go', to yourself. Pause for 10 seconds or so and focus your attention on the relaxed feeling in those muscles, on the tension flowing out.
o Repeat the exercise.
* Stomach
---------------------
o Do the same procedure twice for your abdominal muscles
* Back and Neck
--------------------------
o Arch your spine, tightening all along it from your tailbone to your neck, and finish by telling it 'Let go'.
o Repeat the exercise
* Arms and Shoulders
---------------------------------------
o Imagine there is a bar suspended above you that you want to use to pull yourself up. Raise your hands, palms upward, above your chest. Grab the imaginary bar and clench your fists around it as hard as you can. Flex the muscles in your arms and shoulders. Hunch your shoulders up as tightly as you can. Hold as long as possible and then say 'Let go. ' Rest for 10 seconds or so, soaking up the warm, relaxed feelings, letting the tension flow out.
o Repeat the exercise
* Jaw
-----------
o I tighten your jaw muscles, clamping down on you back teeth. Say 'Let go' and relax.
o Repeat the exercise.
* Face
---------------
o Tighten your facial muscles into a strong grimace. Say 'Let go'. Rest and focus on the relaxing feeling.
o Repeat the exercise.
* Eyes
--------------
o Focus on a point on the ceiling. Without moving your head slowly roll your eyes to the right as far as they will go, then to the centre, then to the left, then back to the centre.
o Rub the palms of your hands together until you feel heat. Close your eyes and cover them with your hands. Let the heat warm them. Rest, and tell your eyes 'Let go' and feel the tension flow out as you feel the warmth.
* Entire body
----------------------------
o Clench your feet and fists. Pull your shoulders up. Tighten your jaw and face. Now simultaneously flex your entire body, arching yourself as much as you can from your heels to the back of your head. Hold it for as long as you can until you feel your body tremble. Then say 'Let go' - and just let yourself go... all the way, as much as you can.
o Lie there and feel the tension drain away.
* Get totally relaxed
--------------------------------------
o Close your eyes. Let your attention wander slowly over each part of your body, from legs to face, as you did in the exercise. If any area seems to have some residual tension, tense it. Let you. Feel the tension draining out of you, but do not worry if there is still a little left. Keeping your eyes closed, stay in this relaxed state for the rest of the 10 minute session. Think of a very pleasant, peaceful place. Think of floating in a small boat on a peaceful lake with a soft breeze gently rocking you back and forth, back and forth. Alternatively think of floating in space, lighter than air, weightless. Observe the pleasant, calm feelings. Tell yourself 'I am relaxed now... My legs feel relaxed... My buttocks, thighs, and abdomen feel relaxed... My back arms, shoulders, jaws, face and eyes feel relaxed... The tension has been let go. '
Focus your relaxed feelings
-----------------------------------------------
Now begin to focus this relaxation on your event. Tell yourself 'When I am running and I begin to feel tension gripping some muscles, I will be able to tell those muscles "Let go", saying "Let go" will recall the relaxed feelings I feel now and will release the tension from those muscles.'
Breathing Easy
------------------------------
Having completed the "Getting Loose" exercises remain lying on your back. Carry out the "Breathing Easy" exercise for 10 minutes, as follows
* Inhale
-----------------
o Inhale slowly and deeply, filling your chest with air, counting four seconds to yourself 'One and two and three and four'. The count is to give you a nice and easy, even pace. Try to breathe as fully as you can without discomfort. Imagine your chest slowly filling with air, from your diaphragm to your collar.
* Hold breath
------------------------
o When you have inhaled fully, hold your breath for another four seconds, again counting to yourself 'One and two and three and four'. This should be just a comfortable pause. Do not do it until you are blue in the face.
* Exhale
---------------
o Exhale - but do not blow. Just let the air out through your mouth slowly saying to yourself 'Easy...easy... easy... easy.' Let out as much air as you can, down to the lower part of the lungs. Feel yourself relaxing as you do. Feel your shoulders, chest and diaphragm letting go. As you exhale, think of the tension flowing out of you.
Do not worry if the sequence is not exact or the cadence perfect. It may seem a bit difficult to stay with at first, but just keep going. The important thing is to establish the slow relaxed breathing rate. After the ten cycles, your breathing rate will be automatically slower and you can dispense with the "one and two and three and four" cadence.
Now do as follows
---------------------------------
* Inhale - Breathe in fully.
* Hold breath - Hold it very briefly.
* Exhale - Let the air out slowly (do not blow), saying mentally 'Easy... easy... easy... easy ' with each exhalation.
* Repeat this cycle ten times.
You will soon begin to feel a calm, thoroughly pleasurable feeling - some say a warmth radiating from your chest throughout your body
Now let yourself breathe normally and tell yourself relaxing phrases 'I feel very relaxed... All the tension is going out of me as I exhale and good feelings are coming into me as I inhale... When I am playing my sport, I will be able to take a few deep breaths and by saying, "Easy " will be able to tell myself to relax whenever I feel overly tense... When I am playing, I will recall the good feelings I am experiencing now and they will automatically return to me. Imagine all this happening as you say it to yourself.
Continue to do the breathing exercises for the rest of the session, each time alternating the ten cycles of inhale-hold-exhale with the mental encouragement. After the last cycle of ten, just let yourself enjoy the feeling for a minute.
Easy
Tell yourself for the rest of the day I will recall these sensations every time I tell myself 'Easy'
--------------------------------------------------------------------------------------------------------------------------------------------------------------------
N.B:
------
Types of relaxation techniques
Health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach various relaxation techniques. But if you prefer, you also can learn some relaxation techniques on your own.
In general, relaxation techniques involve refocusing your attention to something calming and increasing awareness of your body. It doesn't matter which relaxation technique you choose. What matters is that you try to practice relaxation regularly to reap the benefits.
There are several main types of relaxation techniques, including:
* Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
* Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations. One method is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
* Visualization. In this relaxation technique, you form mental images to take a visual journey to a peaceful, calming place or situation. During visualization, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about such things as the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.
Other common relaxation techniques include:
* Yoga
* Tai chi
* Listening to music
* Exercise
* Meditation
* Hypnosis
* Massage
Relaxation techniques take practice
As you learn relaxation techniques, you'll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiraling out of control.
Remember that relaxation techniques are skills. And as with any skill, your ability to relax improves with practice. Be patient with yourself — don't let your effort to practice relaxation techniques become yet another stressor.
Also, bear in mind that some people, especially those with serious psychological issues and a history of abuse, may experience feelings of emotional discomfort during some relaxation techniques. Although this is rare, if you experience emotional discomfort during relaxation techniques, stop what you're doing and consider talking to your health care professional or mental health provider.
Certain relaxation techniques known as "formal and passive relaxation exercises" are generally performed while sitting or lying quietly, with minimal movement and involve "a degree of withdrawal" These include:
* Autogenic training
* Biofeedback
* Deep breathing
* Meditation
* Zen Yoga
* Progressive Muscle Relaxation
* Pranayama
* Visualization
* Yoga Nidra
---------------------------------------------------------------------------------------------------------------------------------------------------------------------
Benefits of relaxation
--------------------------------------
Relaxation will help you to:
* think better and enjoy improved concentration.
* feel calmer, happier and more energetic.
* experience less discomfort.
* improve your body’s efficiency by decreasing heart rate, blood pressure, breathing rate and muscle tension.
* enjoy more restful sleep.
* increase your feeling of control of your environment.
Relaxation has no side effects, feels good and costs nothing.
Practicing relaxation techniques can also reduce stress symptoms by:
* Slowing your heart rate
* Lowering blood pressure
* Slowing your breathing rate
* Increasing blood flow to major muscles
* Reducing muscle tension and chronic pain
* Improving concentration
* Reducing anger and frustration
* Boosting confidence to handle problems
--------------------------------------------------------------------------------------------------------------------------------------------------------------------
Uses
--------------
People use relaxation techniques for the following reasons, among others:
* Anger management
* Anxiety attacks
* Cardiac health
* Depression
* General well-being
* Headache
* High blood pressure
* Immune system support
* Insomnia
* Pain management
* Stress management
---------------------------------------------------------------------------------------------------------------------------------------------------------------------
Tips to promote relaxation
------------------------------------------------
* set aside a regular time to relax each day.
* choose a quiet place.
* wear loose, comfortable clothing and lie or sit in a comfortable position.
* try not to practice relaxation techniques in bed, unless you intend going to sleep.
* other thoughts may enter your mind - accept these thoughts and bring your concentration back to your breathing - do not be concerned or distracted.
Relaxation is a learned technique which improves and becomes easier with regular practice.
There are a number of different relaxation techniques. To find the most beneficial method for you, contact the occupational therapist at your hospital or local community health centre.
----------------------------------------------------------------------------------------------------------------------------------------------------------------------
RELAXATION STRATEGIES
---------------------------------------------
Learning relaxation techniques can help you restore your body to its natural state when you’re feeling stressed, and can potentially help you remain more resilient to stress that you face in the future—you can become less reactive to the stressors that you face, and can recover more quickly from it if you do react.
Relaxation can occur when you’re just sitting and watching t.v. in a lounge chair (which is what some people think of when they think of the word ‘relaxation’), but having a more structured plan for relaxation can be more helpful in the face of stress.
Here are some relaxation strategies to help you combat stress:
* Breathing Exercises
-----------------------------------------------
These can be your first line of defense against stress. Breathing exercises are wonderful for relaxation because they can be used anytime and at any place, they work quickly, and are easy to master. Read more on breathing exercises.
* Meditation
----------------------------
Many people try meditation and find that it’s a wonderful relaxation tool. Many others consider trying it, or try it a few times, and decide it’s not for them. If you’re in the second group, you may want to consider giving meditation another look—it’s excellent for relaxation as well as developing a more positive attitude and, if practiced long-term, greater resilience toward stress. Learn more about the benefits of meditation and different meditation techniques you can try.
* Music
----------------------
Playing music is a great way to relive stress and promote relaxation for your family and friends as well as yourself. (Okay, maybe your co-workers won’t enjoy hearing your tunes as much as you do, so perhaps this one is best saved for home and in the car.) Because music brings real benefits in terms of wellness (music therapy is a growing field), it can be conveniently used effectively for relaxation as well. Learn more about using music for stress relief.
* Exercise
-----------------------
It may seem that exercise is the opposite of relaxation, but a good workout can actually make you feel more relaxed afterward for a few reasons. First, working out can be a good way to release stress and blow off steam. Second, the endorphins released during a good workout can aid relaxation quite nicely. Additionally, exercise can get you into a state of flow where it’s difficult to stay stressed—your body has to move toward relaxation as your stress response begins to reverse. Find ways to work exercise into a busy schedule.
* Have Fun!
------------------------
Yes, these relaxation methods don’t all have to be clinical and practiced. Letting loose and having fun with your family and friends is an excellent way to relieve stress and experience relaxation. The problem is that people don’t always prioritize plain old ‘fun’ as an important part of life—they don’t fit time for it in their busy schedules (at least not nearly as much as they should) because they don’t realize the value of fun for balance as well as physical and emotional health. Well, now is the time to start working more fun into your life. See these tips on having fun for starters.
.
------------------------
What is relaxation?
Relaxation is a feeling of calm in body and mind. It is a learned technique which can be used in stressful situations and everyday life to reduce tension and increase control.
--------------------------------------------------------------------------------------------------------------------------------------------------------------------
Relaxation Techniques
--------------------------------------
Each session should begin with "Getting Loose" and then followed with "Breathing Easy". It is best to use the relaxation program prior to commencing the warm up and then to use the warm up to achieve optimal level of arousal.
Getting Loose
-----------------------------
Begin each session as follows
* Loosen your clothing and remove your shoes
* Lie down with a pillow under your head (on a bed or on the floor)
* Lie flat on your back, feet about 12 to 18 inches apart and your arms at your sides
* Go as limp as you can from head to foot
* Let your shoulder blades go slightly flat
* Waggle your feet
* Settle in with your legs
* Shake your arms gently, rolling the backs of your hands against the floor
* Roll your head back and forth
Now begin the "Getting Loose" exercise for each part of your body, as follows
* Legs
-----------------
o Flex the muscles of your left leg by raising it 6 to 10 inches above the floor Point your toes slightly back toward your head. Hold this position of tension for as long as you can, about 10 seconds or so, until you begin to feel the muscles start to tremble. Then, say to yourself 'Leg, let go'. At this point, stop flexing it and let the leg drop. Let the leg rest for another 10 seconds or so, saying to yourself 'I feel the tension flowing out of my leg...my leg feels relaxed, warm, heavy... completely relaxed' o Repeat the flex-let go-rest procedure for that leg. o Run through the entire procedure again for your right leg.
* Buttocks and thighs
--------------------------------------- o Tighten your buttock and thigh muscles, as tightly as you can. Hold them as long as you can - longer than 10 seconds - until you have to let go. Then release them, saying 'Let go', to yourself. Pause for 10 seconds or so and focus your attention on the relaxed feeling in those muscles, on the tension flowing out.
o Repeat the exercise.
* Stomach
---------------------
o Do the same procedure twice for your abdominal muscles
* Back and Neck
--------------------------
o Arch your spine, tightening all along it from your tailbone to your neck, and finish by telling it 'Let go'.
o Repeat the exercise
* Arms and Shoulders
---------------------------------------
o Imagine there is a bar suspended above you that you want to use to pull yourself up. Raise your hands, palms upward, above your chest. Grab the imaginary bar and clench your fists around it as hard as you can. Flex the muscles in your arms and shoulders. Hunch your shoulders up as tightly as you can. Hold as long as possible and then say 'Let go. ' Rest for 10 seconds or so, soaking up the warm, relaxed feelings, letting the tension flow out.
o Repeat the exercise
* Jaw
-----------
o I tighten your jaw muscles, clamping down on you back teeth. Say 'Let go' and relax.
o Repeat the exercise.
* Face
---------------
o Tighten your facial muscles into a strong grimace. Say 'Let go'. Rest and focus on the relaxing feeling.
o Repeat the exercise.
* Eyes
--------------
o Focus on a point on the ceiling. Without moving your head slowly roll your eyes to the right as far as they will go, then to the centre, then to the left, then back to the centre.
o Rub the palms of your hands together until you feel heat. Close your eyes and cover them with your hands. Let the heat warm them. Rest, and tell your eyes 'Let go' and feel the tension flow out as you feel the warmth.
* Entire body
----------------------------
o Clench your feet and fists. Pull your shoulders up. Tighten your jaw and face. Now simultaneously flex your entire body, arching yourself as much as you can from your heels to the back of your head. Hold it for as long as you can until you feel your body tremble. Then say 'Let go' - and just let yourself go... all the way, as much as you can.
o Lie there and feel the tension drain away.
* Get totally relaxed
--------------------------------------
o Close your eyes. Let your attention wander slowly over each part of your body, from legs to face, as you did in the exercise. If any area seems to have some residual tension, tense it. Let you. Feel the tension draining out of you, but do not worry if there is still a little left. Keeping your eyes closed, stay in this relaxed state for the rest of the 10 minute session. Think of a very pleasant, peaceful place. Think of floating in a small boat on a peaceful lake with a soft breeze gently rocking you back and forth, back and forth. Alternatively think of floating in space, lighter than air, weightless. Observe the pleasant, calm feelings. Tell yourself 'I am relaxed now... My legs feel relaxed... My buttocks, thighs, and abdomen feel relaxed... My back arms, shoulders, jaws, face and eyes feel relaxed... The tension has been let go. '
Focus your relaxed feelings
-----------------------------------------------
Now begin to focus this relaxation on your event. Tell yourself 'When I am running and I begin to feel tension gripping some muscles, I will be able to tell those muscles "Let go", saying "Let go" will recall the relaxed feelings I feel now and will release the tension from those muscles.'
Breathing Easy
------------------------------
Having completed the "Getting Loose" exercises remain lying on your back. Carry out the "Breathing Easy" exercise for 10 minutes, as follows
* Inhale
-----------------
o Inhale slowly and deeply, filling your chest with air, counting four seconds to yourself 'One and two and three and four'. The count is to give you a nice and easy, even pace. Try to breathe as fully as you can without discomfort. Imagine your chest slowly filling with air, from your diaphragm to your collar.
* Hold breath
------------------------
o When you have inhaled fully, hold your breath for another four seconds, again counting to yourself 'One and two and three and four'. This should be just a comfortable pause. Do not do it until you are blue in the face.
* Exhale
---------------
o Exhale - but do not blow. Just let the air out through your mouth slowly saying to yourself 'Easy...easy... easy... easy.' Let out as much air as you can, down to the lower part of the lungs. Feel yourself relaxing as you do. Feel your shoulders, chest and diaphragm letting go. As you exhale, think of the tension flowing out of you.
Do not worry if the sequence is not exact or the cadence perfect. It may seem a bit difficult to stay with at first, but just keep going. The important thing is to establish the slow relaxed breathing rate. After the ten cycles, your breathing rate will be automatically slower and you can dispense with the "one and two and three and four" cadence.
Now do as follows
---------------------------------
* Inhale - Breathe in fully.
* Hold breath - Hold it very briefly.
* Exhale - Let the air out slowly (do not blow), saying mentally 'Easy... easy... easy... easy ' with each exhalation.
* Repeat this cycle ten times.
You will soon begin to feel a calm, thoroughly pleasurable feeling - some say a warmth radiating from your chest throughout your body
Now let yourself breathe normally and tell yourself relaxing phrases 'I feel very relaxed... All the tension is going out of me as I exhale and good feelings are coming into me as I inhale... When I am playing my sport, I will be able to take a few deep breaths and by saying, "Easy " will be able to tell myself to relax whenever I feel overly tense... When I am playing, I will recall the good feelings I am experiencing now and they will automatically return to me. Imagine all this happening as you say it to yourself.
Continue to do the breathing exercises for the rest of the session, each time alternating the ten cycles of inhale-hold-exhale with the mental encouragement. After the last cycle of ten, just let yourself enjoy the feeling for a minute.
Easy
Tell yourself for the rest of the day I will recall these sensations every time I tell myself 'Easy'
--------------------------------------------------------------------------------------------------------------------------------------------------------------------
N.B:
------
Types of relaxation techniques
Health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach various relaxation techniques. But if you prefer, you also can learn some relaxation techniques on your own.
In general, relaxation techniques involve refocusing your attention to something calming and increasing awareness of your body. It doesn't matter which relaxation technique you choose. What matters is that you try to practice relaxation regularly to reap the benefits.
There are several main types of relaxation techniques, including:
* Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
* Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations. One method is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
* Visualization. In this relaxation technique, you form mental images to take a visual journey to a peaceful, calming place or situation. During visualization, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about such things as the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.
Other common relaxation techniques include:
* Yoga
* Tai chi
* Listening to music
* Exercise
* Meditation
* Hypnosis
* Massage
Relaxation techniques take practice
As you learn relaxation techniques, you'll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiraling out of control.
Remember that relaxation techniques are skills. And as with any skill, your ability to relax improves with practice. Be patient with yourself — don't let your effort to practice relaxation techniques become yet another stressor.
Also, bear in mind that some people, especially those with serious psychological issues and a history of abuse, may experience feelings of emotional discomfort during some relaxation techniques. Although this is rare, if you experience emotional discomfort during relaxation techniques, stop what you're doing and consider talking to your health care professional or mental health provider.
Certain relaxation techniques known as "formal and passive relaxation exercises" are generally performed while sitting or lying quietly, with minimal movement and involve "a degree of withdrawal" These include:
* Autogenic training
* Biofeedback
* Deep breathing
* Meditation
* Zen Yoga
* Progressive Muscle Relaxation
* Pranayama
* Visualization
* Yoga Nidra
---------------------------------------------------------------------------------------------------------------------------------------------------------------------
Benefits of relaxation
--------------------------------------
Relaxation will help you to:
* think better and enjoy improved concentration.
* feel calmer, happier and more energetic.
* experience less discomfort.
* improve your body’s efficiency by decreasing heart rate, blood pressure, breathing rate and muscle tension.
* enjoy more restful sleep.
* increase your feeling of control of your environment.
Relaxation has no side effects, feels good and costs nothing.
Practicing relaxation techniques can also reduce stress symptoms by:
* Slowing your heart rate
* Lowering blood pressure
* Slowing your breathing rate
* Increasing blood flow to major muscles
* Reducing muscle tension and chronic pain
* Improving concentration
* Reducing anger and frustration
* Boosting confidence to handle problems
--------------------------------------------------------------------------------------------------------------------------------------------------------------------
Uses
--------------
People use relaxation techniques for the following reasons, among others:
* Anger management
* Anxiety attacks
* Cardiac health
* Depression
* General well-being
* Headache
* High blood pressure
* Immune system support
* Insomnia
* Pain management
* Stress management
---------------------------------------------------------------------------------------------------------------------------------------------------------------------
Tips to promote relaxation
------------------------------------------------
* set aside a regular time to relax each day.
* choose a quiet place.
* wear loose, comfortable clothing and lie or sit in a comfortable position.
* try not to practice relaxation techniques in bed, unless you intend going to sleep.
* other thoughts may enter your mind - accept these thoughts and bring your concentration back to your breathing - do not be concerned or distracted.
Relaxation is a learned technique which improves and becomes easier with regular practice.
There are a number of different relaxation techniques. To find the most beneficial method for you, contact the occupational therapist at your hospital or local community health centre.
----------------------------------------------------------------------------------------------------------------------------------------------------------------------
RELAXATION STRATEGIES
---------------------------------------------
Learning relaxation techniques can help you restore your body to its natural state when you’re feeling stressed, and can potentially help you remain more resilient to stress that you face in the future—you can become less reactive to the stressors that you face, and can recover more quickly from it if you do react.
Relaxation can occur when you’re just sitting and watching t.v. in a lounge chair (which is what some people think of when they think of the word ‘relaxation’), but having a more structured plan for relaxation can be more helpful in the face of stress.
Here are some relaxation strategies to help you combat stress:
* Breathing Exercises
-----------------------------------------------
These can be your first line of defense against stress. Breathing exercises are wonderful for relaxation because they can be used anytime and at any place, they work quickly, and are easy to master. Read more on breathing exercises.
* Meditation
----------------------------
Many people try meditation and find that it’s a wonderful relaxation tool. Many others consider trying it, or try it a few times, and decide it’s not for them. If you’re in the second group, you may want to consider giving meditation another look—it’s excellent for relaxation as well as developing a more positive attitude and, if practiced long-term, greater resilience toward stress. Learn more about the benefits of meditation and different meditation techniques you can try.
* Music
----------------------
Playing music is a great way to relive stress and promote relaxation for your family and friends as well as yourself. (Okay, maybe your co-workers won’t enjoy hearing your tunes as much as you do, so perhaps this one is best saved for home and in the car.) Because music brings real benefits in terms of wellness (music therapy is a growing field), it can be conveniently used effectively for relaxation as well. Learn more about using music for stress relief.
* Exercise
-----------------------
It may seem that exercise is the opposite of relaxation, but a good workout can actually make you feel more relaxed afterward for a few reasons. First, working out can be a good way to release stress and blow off steam. Second, the endorphins released during a good workout can aid relaxation quite nicely. Additionally, exercise can get you into a state of flow where it’s difficult to stay stressed—your body has to move toward relaxation as your stress response begins to reverse. Find ways to work exercise into a busy schedule.
* Have Fun!
------------------------
Yes, these relaxation methods don’t all have to be clinical and practiced. Letting loose and having fun with your family and friends is an excellent way to relieve stress and experience relaxation. The problem is that people don’t always prioritize plain old ‘fun’ as an important part of life—they don’t fit time for it in their busy schedules (at least not nearly as much as they should) because they don’t realize the value of fun for balance as well as physical and emotional health. Well, now is the time to start working more fun into your life. See these tips on having fun for starters.
.
0 comments:
Post a Comment