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| Feeling stressed? |
If you’re new to relaxation techniques,
give them each a try and monitor your mood, body tension, and thoughts before
and after each activity (try rating your stress on a scale of 1-10). If you try one and it doesn’t work for you,
no worries, just keep an open mind and pick a different technique. Feel free to
play around with your environment (ex. at home, in a park, by the beach, with
candles, with music in the background, etc). So what are you waiting for…let's get started!
If falling asleep
is your problem, I suggest starting with a relaxing recording, such as a progressive
muscle relaxation, guided imagery, or deep breathing, which can be found on the
University of Maryland Medical Center website. Their recordings are easy for beginners to follow along.
PROGRESSIVE
MUSCLE RELAXATION (PMR): This involves tensing and tightening specific groups
of muscles and then relaxing them. You
should be mindful of the tensed versus relaxed states. You will begin with one area of your body
until you have worked your way to the end of your body. Until
you get the steps down of a PMR, it may be helpful to listen to one on a
recording (Like this one available by Brigham Young University).
If you want to read one over, try something basic
like this (Example taken from http://www.amsa.org/healingthehealer/musclerelaxation.cfm)
Step 1. Assume a comfortable position. You may lie
down; loosen any tight clothing, close your eyes and be quiet.
Step 2. Assume a passive attitude. Focus on
yourself and on achieving relaxation in specific body muscles. Tune out all
other thoughts.
Step 3. Tense and relax each muscle group as
follows:
• Forehead - Wrinkle your forehead, try to
make your eyebrows touch your hairline for five seconds. Relax.
• Eyes and nose - Close your eyes as tightly
as you can for five seconds. Relax.
• Lips, cheeks and jaw - Draw the centers of
your mouth back and grimace for five seconds. Relax. Feel the warmth and
calmness in your face.
• Hands - Extend your arms in front of you.
Clench your fists tightly for five seconds. Relax. Feel the warmth and calmness
in your hands.
• Forearms - Extend your arms out against an
invisible wall and push forward with your hands for five seconds. Relax.
• Upper arms - Bend your elbows. Tense your
biceps for five seconds. Relax. Feel the tension leave your arms.
• Shoulders - Shrug your shoulders up to your
ears for five seconds. Relax.
• Back - Arch your back off the floor for five
seconds. Relax. Feel the anxiety and tension disappearing.
• Stomach - Tighten your stomach muscles for
five seconds. Relax.
• Hips and buttocks - Tighten your hip and
buttock muscles for five seconds. Relax.
• Thighs - Tighten your thigh muscles by
pressing your legs together as tightly as you can for five seconds. Relax.
• Feet - Bend your ankles toward your body as
far as you can for five seconds. Relax.
• Toes - Curl your toes as tightly as you can
for five seconds. Relax.
Step 4. Focus on any muscles which may still be
tense. If any muscle remains tense, tighten and relax that specific muscle
three or four times.
Step 5. Fix the feeling of relaxation in your mind.
Resolve to repeat the process again.
DEEP BREATHING: In this type
of breathing, you should feel it more in your stomach than your chest. Don’t
put too much pressure on yourself to get the perfect technique down, rather
focus on the breaths and how it makes your body feel less tense and more
relaxed
Try
1-to-2 breathing to reduce stress: Inhale for a count of 3 or 4
then exhale for a count of 6 or 8. Take 4 breaths this way.
Try the “Let Go” technique: Take a deep breath in and as you
exhale, think of the words “LET GO.” Try taking four let go breaths,
lengthening the exhale each time. Try to visualize yourself letting go of the
stress, tension, anger and negativity, while breathing in positive energy,
calmness, and peace.
VISUALIZATION: Try the "One-Minute Vacation" technique
When you have the opportunity, take a moment to close your eyes and
imagine a place where you feel relaxed and comfortable. For example, picture
yourself on the beach, with the sound of waves and seagulls and the warm sun on
your face, or picture yourself tucked beneath a warm soft comforter on a cold
winter day with your head gently supported by a pillow. Notice all the details of this place,
including pleasant sounds, smells, and temperature. Visualization works best if you
incorporate as many sensory details as possible, using at least three of your
senses. Imagining a quiet scene can take you out of
the turmoil of a stressful situation.
Visualization can
be really helpful with sleep problems.
I’m sure you’ve heard of “Counting Sheep”—This technique is really based
on visualizing! Picture each sheep
(insert favorite animal here) jumping over a fence, which requires mindfulness
and ideally distracts you from other racing thoughts. You can also try counting as high as
possible, visualizing each number in your head, tracing the outline of their
shape.
STRETCH: Interlace
your fingers behind your lower back. Draw your knuckles down toward the floor, relaxing
your shoulder blades. Take a breath. Try lowering your ear to your right
shoulder, then to your left
LISTEN
TO MUSIC: Everyone has different tastes, so pick out something
you find soothing and relaxing, and prioritize 10-20 minutes of your day to
just sit or lay down and listen. This may mean telling your children they can’t
bother you for a specific amount of time, turning off your cell phone, and
closing yourself into a comfy space. Try to really focus on the sounds—how do they make you feel, what happens to the tension in your body? You will notice you
mind drifting. Simply acknowledge your thoughts, but let them pass and return
concentration to the music.
I recently had a massage with the Karunesh Joy Of Life
album in the background, and found it to be extremely relaxing! Listen now to Morning Celebration from the album.
THINK POSITIVE, BE
GRATEFUL: It’s hard to see the positives in every day life when you’re stressed;
especially when it feels like everything is going wrong! It’s easy to pick out
all of the negatives and feel hopeless. So take a few minutes of each day to
appreciate and feel grateful for the positive people/things/situations that
cross your path. Try writing them down
in a journal, or keeping a running list on your office desk. These moments may
seem like small events, but they can often raise your energy and spirits and
help you begin to see things in a new, more balanced way.
Examples of positive
moments:
•
A driver who stops to let you through traffic
•
A call from a friend
•
Cuddling up with a pet
•
Biting into a tasty meal or sweet treat
•
A fresh crisp breeze
•
The sun on your face
•
Enjoying a laugh
•
Receiving a compliment
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| By the end of reading this blog, you should feel like this! |
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