Relaxation Techniques You Should Try
After a stressful experience, we usually expect a period of relaxation. Many of us believe we can achieve this by crashing on the bed, couch or mat for a deep sleep without disturbance. However, no particular relaxation technique works for everyone. The right technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind to elicit the relaxation response (the opposite of stress response). That means it may require some trial and error to find the technique (or techniques) that work best for you. Once you do, regular practice can help reduce everyday stress and anxiety, improve your sleep, boost your energy and mood, and improve your overall health and wellbeing.
Stress response can be described as a normal reaction to challenging situations in day-to-day functioning. We cannot avoid all sources of stress in our lives, nor would we want to. But we can learn and practice healthy relaxing techniques to respond to them. When properly practiced, relaxation helps to effectively combat stress by activating our body’s natural relaxation response — a state of deep rest that puts the brakes on stress, slows breathing and heart rate, lowers blood pressure, and brings the body and mind back into balance.
Relaxation techniques are helpful tools for coping with stress and promoting long-term health by slowing down the body and quieting the mind. Generally, such techniques include: refocusing attention (for example, noticing areas of tension), increasing body awareness, and exercises (such as meditation) to connect the body and mind together.
It can be used along with other positive coping methods, such as: problem-solving, thinking positively, setting priorities and time management, exercising, healthy eating habits, sleeping pattern, finding humor, hanging out, spending time with supportive family and friends.
Listed below are some relaxation techniques that can help you elicit the relaxation response and reduce stress.
Autogenic relaxation: This is a form of mental exercise that involves using both visual imagery and body awareness to achieve relaxation. You imagine a peaceful setting, then you focus on relaxing your breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
Breathing: This is a simple technique that involves placing either of your hands on your chest and the other on the belly. Then you take a slow and deep breath as long as your body can allow. As you are doing this, gently disengage your mind from distracting thoughts and sensations. Then, let your belly push against your hand and then slowly exhale.
Progressive muscle relaxation: This is a practice of slowly tensing and then releasing each muscle group. This is best done in a quiet area without interruptions. It helps to focus on the difference between muscle tension and relaxation to become more aware of physical sensations. It can be experienced by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You may decide to either start with your head and neck and work down to your toes.
Guided imagery: For this technique, you create mental images of soothing scenes, places, or experiences in your mind to help you relax and focus. In the experience of the visual journey to a peaceful, calming place or situation for relaxation, try to include as many senses as you can, such as smell, sight, sound and touch. For example, if you imagine relaxing by the seaside, think about the smell from the passing air, the crashing sound of the water and the warmth of the sun on your body. For better practice, you may sit in a quiet spot, loosen any tight clothing, close your eyes and focus on your breathing aiming the present and thinking positively.
Mindfulness meditation: This technique is a form of meditation that involves sitting comfortably, focusing on your breathing, and then moving your mind’s attention to the present moment without drifting into concerns about the past or the future.
It is recommended to try more than one technique to confirm the best one for you rather than choosing just one technique. A regular practice for at least 10–20 minutes a day, or even for a few minutes will immensely benefit you in eliciting the relaxation response and reducing stress.
At Serenity, our Mind Wellness Center, we offer activities of more complimentary health benefiting relaxation techniques such as Art and Music Therapy, Massage Therapy, Aerobics, Yoga, Support Groups, Journaling Session.
We recently had an Aerobics & Yoga session and there will be more activities before the year runs out. Enroll today for FREE WELLNESS ACTIVITIES until December, 2022 to experience relaxation, restoration and recreation.
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