How to Relax

Relaxation Techniques

Relaxation techniques or exercises are learned skills that reduce physical and emotional responses to stress and tension. These skills are easy to learn and if practiced regularly can lead to feeling more relaxed, with an improved sense of well-being.

High levels of stress and tension also can make it more difficult to cope which can result in behaving badly in stressful situations. Learning relaxation techniques together with anger management and anger regulation skills can greatly transform your life.

Symptoms of Stress

Mental

· Difficulty with thinking and concentration

· Worrying about little things

· Difficulty sleeping and /or bad dreams

· Negative thoughts

· Having trouble making decisions

· Forgetfulness

Emotional

· Feeling tense, anxious, apprehensive

· Lack of enthusiasm

· Problems with relationships

Physical

· Fast heart rate

· Chest pains

· Tense muscles, aches and pains

· Trembling

· Dizziness

· Numbness or tingling

· Fatigue

· A feeling of chocking or a lump in throat

· Headache

· Nausea and vomiting

· Constipation or diarrhoea

· Flushing of the face or chest

· Fast, shallow breathing

Continual, ongoing stress can lead to an anxiety disorder, depression or other serious illness.

Techniques to Relax

Relaxation techniques or exercises can reduce:

· Levels of stress hormones

· Heart rate and blood pressure

· Muscle tension

· Perspiration

· Analytical thinking

It is best to set aside a regular time each day to practice relaxation. Find a quite, safe place and sit or lie in a comfortable position. It is best to build up to 10–20 minutes once or twice a day, plus 3-5 minutes for five times each day.

Controlled Breathing

· Close your eyes and concentrate on your breathing. Take a slow deep breath in through your nose for three seconds, and then breathe out through your mouth for three seconds. Think the work ‘relax’ as you breathe out.

· Clear your mind and think only about slow, deep breathing

Progressive Muscle Relaxation

· Close your eyes and focus on your body

· Start at your feet and move up your body, relaxing each muscle group in turn

· Tense the muscle as you breathe in, and then relax it as you breathe out. Allow 15-20 seconds between each muscle group

· Keep your mind focused on the muscle group you are working on

Note: If you are very depressed or anxious or have other types of mental health problems you may find that relaxation doesn't work. Please check with your doctor before trying relaxation therapy.

This Exercise From BluePages

To Listen to a Muscle Relaxation Therapy Tape: Click Here

Next Four Exercises From The University of Sydney

To Listen to a Breathing Exercise: Click Here

To Listen to a Autogenic Relaxation Exercise: Click Here

Visualisation

· Close your eyes and imagine a soothing, peaceful scene (e.g., a quiet place in the bush)

· See yourself there, relaxed, peaceful and happy

To Listen to a Visualisation Exercise: Click Here

Mindfulness

Mindfulness means you controlling your mind, instead of letting your mind control you. Our thoughts and beliefs determine the intensity of our feelings and stressful feelings can be due to unhelpful thoughts. Mindfulness involves learning to be in control of what thoughts you pay attention to and focusing on the ‘here and now’, rather than the past or future.

To Listen to a Mindfulness Meditation Exercise: Click Here

Exercise

Physical exercise releases muscle tension and increases the levels of ‘feel good’ chemicals (endogenous opiates) in our bodies. Any type of regular physical exercise is helpful.

Note: If you don’t normally exercise, are more than 40 years of age, or are overweight, consult your doctor for a medical check-up before starting an exercise program.

Self-care

· Practice relaxation as often as possible

· Eat a healthy diet

· Drink at least two litres (eight glasses) of water daily (unless a doctor advises not to)

· A warm shower or bath can be calming and relax muscles

· It sometimes helps to talk about problems and share worries with another person

· Learn acceptance. Sometimes difficult problems or situations are not within your control

· Reward yourself with little things that you enjoy (e.g., fresh flowers, a massage, a hot bath)

· Balance work and play. Make time for hobbies. These will relax your mind and are a good escape from worries

· Organise your time. Make a ‘to do’ list. Prioritise daily tasks. Don’t leave things to the last minute

· Learn to say no to jobs that put you under too much pressure

· Learn to recognise what’s worth worrying about and what’s not

· Cut down on cigarettes and alcohol – these can make stressful situations seem worse

· Reduce your intake of caffeine (coffee, tea, chocolate and cola drinks). Caffeine is stimulating and can hinder relaxation

· Remember to laugh and smile! Laughter makes our muscles go limp and releases tension and pressure. When events seem overwhelming, try to keep a sense of humour

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