Relaxation techniques are an important element in your aspirations to successfully manage stress. Relaxation is not plainly about having peace of mind or unwinding via a hobby. Rather, it is a process that reduces the wear and tear on both your body and mind.
It hardly matters if you already got your stress under control or the stress is the one taking over you. Either way, you will be able to get a lot from learning different relaxation techniques. Learning basic relaxation techniques is usually not expensive. Most of them are even low-risk and free of charge. Get started on living a healthier and stress-free life through some simple relaxation techniques below.
The Advantages Of Relaxation Techniques
With lots and lots of things to be busy on, relaxation techniques are usually relegated to the bottom of your priorities list. This also means that you are missing out on getting the most benefits out of relaxation techniques. By constantly practicing relaxation techniques, stress-related symptoms are reduced by:
* Slowing your heart and respiratory rates.
* Reducing anger, frustration, muscle tension, and chronic pain.
* Lowering blood pressure.
* Boosting confidence in dealing with adversity.
* Improving concentration.
* Increasing the flow of the blood to all major muscles.
Types Of Relaxation Techniques
Allied medical professionals like complementary and alternative medical practitioners, doctors, and psychotherapists are all able to teach different relaxation techniques. You may also be able to learn about various relaxation techniques by yourself. It all depends on what you prefer.
Relaxation techniques, in general, give emphasis on in increasing awareness of your own body and refocusing your attention to something calming or soothing. The most important thing is to continuously practice relaxation techniques in order to reap all of the rewards that come with it.
* Autogenic Relaxation
- The word “autogenic” means “somethings that comes from within you”. When using this technique, both visual imagery and body awareness are used to decrease the level of stress. Repetition of words or suggestions in your mind is being done, helping you become relaxed and reducing muscle tension. For example, you might picture out a certain peaceful place while keeping your focus solely on relaxing: breathing slowly or slowly raising an extremity one by one.
* Progressive Muscle Relaxation
- During this technique, the focus is slowly tensing and relaxing each of the muscle groups. This will aid in making you differentiate muscle tension from relaxation. There is also an increased sense of awareness of physical sensations. One particular method to help you get started is by tensing and relaxing your toe muscles then slowly move up until you reach your neck and head. Tense your muscles for 5 seconds the least, following it with 30 seconds of relaxation. Rinse and repeat.
- This technique involves the formation of mental images in the pursuit of taking a visual journey to calming place or situation. While visualizing, it is important to try and use all of the basic senses as much as possible, including smell, sight, sound, and touch. For example, if you visualize yourself relaxing at the ocean, try imagining the sound of crashing waves and the warmth of the sun on your body. Always remember to keep your eyes closed and wear comfortable clothes. Then see to it that you are in a quiet place conducive for what you are going to do.
Other widely-used relaxation techniques include:
* Listening to music
* Tai Chi
Practice Makes Perfect
Becoming increasingly aware of muscle tension and other physical manifestations brought about by stress is part of learning about different relaxation techniques. It is because it is important for you to know first how your body responds to stress for you to be able to think of the best action plan to try and fight it, preventing it from getting out of hand. These techniques are not learned overnight - they are skills that you gradually develop by practicing them on a daily basis. Be patient.
In the event that a relaxation technique prescribed to you begins to stress you out more instead of helping you relax, immediately consult your physician. The technique you are currently using may not be a perfect fit to you and a change might be needed.