The pressures of modern life are constantly challenging our health and emotional wellbeing − and zoning out in front of the TV does little to reduce the damaging effects of stress. To cope, we need to learn how to relax. Here are some easy ways to do just that.
Some lucky people are able to relax anywhere by simply closing their eyes, momentarily forgetting their surroundings and letting their bodies and minds find release. However, most of us don’t have a good balance between mind and body. Even when our bodies ache and we feel the muscle tension telling us we need to relax, we often can’t.
Warm baths and comfortable beds are the best places for inducing a relaxed mood but as we can’t always create the right environment, we need to develop techniques for relaxing anywhere, anytime. Such techniques include deep breathing, meditation, rhythmic exercise and yoga. Fitting these activities into your life can help reduce everyday stress and boost your energy and mood.
Yoga and meditation
Yoga trains you how to harmonise mind and body through a pattern of exercises that relax tense muscles and encourage deep breathing. Set aside about 20 minutes each day, preferably in the morning, to practice. (Visit http://www.thefitindian.com/yoga-for-stress-management for instructions).
Deep breathing
Breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath and anxious you feel.
Progressive muscle relaxation
Systematically tense and relax different muscle groups in the body starting with your feet and slowly working your way up to your face. Focus on the sensations in each part of your body.
If you’ve a history of muscle spasms, back problems or other serious injuries that may be aggravated by tensing your muscles, speak to your doctor before starting this method.
Exercise
Physical exercise such as swimming or jogging is an excellent way to ease tension, but this will only work if you empty your mind of cares and concentrate on your body movements.
Do it your way
Choose a way to relax according to your individual needs and lifestyle – you may even wish to combine certain methods. Note the times when you feel particularly tense and decide on the best way to avoid those muscles knotting and your brain feeling tired but unable to rest; it may be that you’re using too many stimulants such as tea, coffee and chocolate.
Make relaxation a habit rather than an emergency exit. Set aside time each day for quiet solitude. It can be when you wake up, in your lunch hour, when you get home from work or just before bed.
You’ll know it’s working if you feel more refreshed, better able to cope, sleep better and become less edgy with your family, colleagues and friends.
Sources
Doctor’s Answers. Live better naturally. Marshall Cavendish Ltd.
www.helpguide.org