One basic way to help yourself relax is to always set aside a little "me time." Find a hobby or something that works for you and make sure you make some time everyday just for you. Many times a short relaxing walk followed by a little time curled up with your favorite book is all it takes to loosen up those tense muscles. When making time for yourself, you should turn off the phones, avoid computers and television and let friends and family members know you will be unavailable for a little while. For women a soothing bath with some scented bath salts and candles often does the trick. Try some scented bath salts from A Plus Creations and choose just the right scent to relax you fully.
Progressive Muscle Relaxation- Relaxation can be achieved by practicing progressive muscle relaxation. It is a technique in which you focus on, tense and relax successive body parts. It was developed in 1920 by Edmund Jacobson who found that deep muscle relaxation could be achieved if the muscle is contracted prior to relaxing it. try doing the progressive muscle relaxation once a day for best results. To complete the exercises you will need to set aside about twenty minutes of uninterrupted time during your day. I prefer doing my exercises first thing in the morning but you can choose the best time for you. You begin the exercises by sitting comfortably on the floor with your legs uncrossed and your hands relaxed in your lap. Close your eyes and try to empty your mind of all stressful thoughts as you take three slow deep breaths. You should continue to breathe deeply throughout the exercise and focus on the feeling in your body. What parts are tense? begin to tense your feet and hold it for a few seconds. Release the contraction and imagine all the tension in your feet leaving your body through the soles of your feet. Repeat this same technique with your calf muscles. Continue the technique moving up your body, by first tensing then relaxing the muscles in your body one at time. If you feel some muscles are more tense than others you may want to spend a little extra time there. When you get to your hands you should tense them by making a fist for a few seconds and then relaxing your entire hand. Do each hand separately. Many of us hold tension in our neck so you will want to spend some extra time here. Tense the neck by gently looking to the right. Be careful not to strain the neck muscles, then slowly look straight ahead, taking slow deep breaths. Repeat these steps looking to the left. Slowly bring your chin toward your chest, stretching the neck muscles gently, then slowly bring your neck up. Complete the exercise by ending with some slow deep breaths.
Try Meditation-All you need to start meditating are:
- A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
- A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
- A point of focus. Pick a meaningful word or phrase and repeat it throughout your session. You may also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
- An observant, noncritical attitude. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.
Try Yoga- Yoga is an excellent stress relief technique. It involves a series of both moving and stationary poses, combined with deep breathing. The physical and mental benefits of yoga provide a natural counterbalance to stress, and strengthen the relaxation response in your daily life. Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement and gentle stretching are best for stress relief. Look for labels like gentle, for stress relief, or for beginners. Power yoga, with its intense poses and focus on fitness, is not the best choice. If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.
Learn a new skill- A great way to relax and forget the days tensions is to learn a new skill or hobby. By learning a new skill you are using your brain power and energy to concentrate on this new thing in your life. Time will fly and you you lose yourself in this new skill. Take that ballroom dance class you always wanted to do, learn to knit, or start some art classes. The creative release will instantly lower your blood pressure and you may make some new friends that are separate from the stressful areas of your life such as work, or family.
Learn Tai Chi- If you’ve ever seen a group of people in the park slowly moving in synch, you’ve probably witnessed tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi has its roots in martial arts, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment. Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Once you’ve learned the moves, you can practice it anywhere, at any time, by yourself, or with others.
No comments:
Post a Comment