Posts Tagged ‘relaxation techniques’

Learning to Relax

December 8, 2016

Stress! It’s everywhere and affects everyone. Without proper self-care, stress can feel like it might swallow us alive. Why? Any time a change or interruption occurs in your life, your body, emotions, and mind react. This is known as the stress response.

The Stress/Relaxation Relationship

Having a constant or hyper-normal stress response to life wears down the body. Relaxation techniques are specific practices used to produce the body’s natural relaxation response. The advantage of practicing relaxation include better concentration, reduced anger, lower heart and breathing rates, fewer stress hormones, and less muscle tension, pain and fatigue.

Types of Relaxation Techniques

Autogenic relaxation – Being aware of your body can help decrease stress. First, focus on peaceful images or words. Next, tune in to your breathing, heart rate, and body’s sensations.

Progressive muscle relaxation – This technique slowly tenses and relaxes individual muscles. Start with your feet and work up to your head. This practice teaches awareness of muscle tension when you are stressed.

Tips for Relaxation

Pay attention – We can often ignore what our body is trying to tell us. Pay attention to where you feel stress and tension in your body.

Laugh – Watching your favorite funny movie or catching up with a witty friend can be just what the doctor ordered. Laughter lowers cortisol, your body’s stress hormone, and releases endorphins to uplift your mood.

Be present – Practice being present in your relationships at work and by yourself. Push aside thoughts about your to-do list, future events, and things in the past. Try keeping your thoughts on the here-and-now.

Relaxation techniques may not completely eradicate the stress in your life, but they can lighten your stress load. So, why not try it? There’s everything to gain and nothing to lose, except maybe some extra stress.

Tips for Relaxation

July 15, 2016

Stress is everywhere. Good or bad, without proper self-care, stress can feel like it might swallow us alive. Why? Any time a change occurs causing an adjustment or interruption in our life, stress results. We then produce physical, emotional, and mental responses. However, certain exercises can activate the body’s natural “relaxation response,” which slows breathing, lowers blood pressure, and makes for a calmer and healthier you.

RELAXATION BENEFITS

Relaxation techniques are helpful to reduce stress and improve our quality of life. We can even benefit our overall physical and mental health by reducing chronic illness, pain, anxiety, and depression. Practicing relaxation can also:

  • Improve concentration
  • Minimize feelings of anger
  • Lower heart and breathing rates
  • Reduce muscle tension and pain
  • Minimize fatigue symptoms

RELAXATION TECHNIQUES

Let’s practice on relaxation technique known as progressive muscle relaxation. To begin, slow tense and relax individual muscles. Start with your feet and work up your body to your head. This helps you become aware of muscle tension when you are stressed.

There are a variety of other relaxation techniques, such as meditation, art therapy, massage, yoga, and deep breathing. These activities can be done alone or with the help of another person. Consider downloading an app or free guided exercise. You may find one technique does not work well for you. Be persistent until you connect with one yielding results.

Relaxation techniques may not completely eradicate the stress in your life, but they can lighten your stress load. They are often low-cost, low-risk for injury, and easily performed almost anywhere. So, why not try it? There’s everything to gain and nothing to lose, except maybe some extra stress.