Learning the art of relaxation and relaxation techniques can be a great way to help you manage stress. After all, relaxation is not just about peace of mind or spending time enjoying a hobby, it is a process that helps us to decrease the impact of life's challenges on our mind, body and spirit.
When it comes to relaxation techniques, it does not matter whether you have a lot of stress in your life or you have everything under control, we can all benefit from learning basic relaxation techniques. The benefits are numerous. Practicing relaxation techniques on a regular basis can help improve the way our body responds to stress by:
- Slowing heart rate
- Lowering blood pressure
- Slowing breathing rate
- Reducing the need for oxygen
- Increasing blood flow to major muscles
- Reducing muscle tension
- Decreasing physical symptoms such as headaches and pains
- Reducing emotional symptoms such as anger, frustration, and crying
- Creating greater energy
- Improving ability to handle problems
- Maximizing efficiency with daily living
Check out these simply ideas to get you started on your road to reduced stress:
Visualization
This relaxation technique is based on the formation of mental images in your mind that allow you to take a visual journey to a peaceful, calm place or situation. It is best to use as many senses as possible including smells, sights, sounds and textures. For example, you may visualize yourself at the beach and imagine the warmth of the sun, the sound of crashing waves, the feel of the sand, the smell of the ocean.
Progressive Muscle Relaxation
This technique is based on slowly tensing and then relaxing muscle groups. This allows you to focus on the difference between muscle tension and relaxation so that you can become aware of physical sensations. You may begin by tensing and relaxing the muscles in your toes and progressively working your way up to your head. Tense your muscles for a least five to ten seconds and then relax for thirty seconds and then repeat.
Deep Breathing
Being aware of our breathing patterns can help us to reduce our stress. One breathing technique is called Triangle Breathing. For this techniques, inhale for 3 SLOW seconds. HOLD it for 3 SLOW seconds and the EXHALE for 3 SLOW seconds. REPEAT 3 times. Triangle Breathing can calm our bodies, bringing our breathing and heart rate back to baseline.
Practice Makes Perfect
Relaxation techniques take practice. As you learn and practice the skills associated with the techniques, you will become more and more aware of muscle tension and other physical reactions to stress. Once you know what your own physical responses to stress feel like, the more able you will be to make a conscious effort to prevent stress from getting out of control.
For more information on stress related issues, contact Counseling Services at X426 to schedule a free and confidential appointment.
