As we start a new year and a new decade many things in our life seem uncertain. The economy is not improving as fast as we would like and we have to wonder what the government is up to? The national debt is doing nothing but increasing and the provider of the paper the government uses to print the money is having a hard time keeping up with demand. So what does this mean for all of us?
It means that we need to do the best we can with the tools that we have. Use our education to the best of our ability. Hold our head high and move our lives forward the best way we can. For some of us it means that we will need to re-invent our self.
We have questions about how we will pay the bills or put food on the table? How will we pay for college for our kids that are in high school? Will we be able to go on a family vacation this year? Will we ever be able to retire?
All of these questions create stress in our life. They create stress and sometimes strife within family units that can blow out of proportion to the questions that we ask. At times the stress feels like it will break you apart so how do we manage it?
Finding ways to relax is the key to living, healthy, happy, energetic and stress free. Relaxation is the key to keeping your relationships healthy and keeping YOU SANE!
Relaxation is an essential part of stress management. Relaxation is not just about peace of mind or enjoying a hobby. Relaxation decreases the wear and tear on your mind and body from the challenges, hassles and stress of daily life.
Whether your stress is out of control or you have already got it tamed, you can benefit from learning ways to realize relaxation.
Learning basic relaxation techniques is easy, often free or low cost, and poses little risk. These simple techniques will get you started on taking control of the stress in your life and improving your health.
The benefits of relaxation techniques
With so many things to do, relaxation is easy to ignore. But that means you might miss out on the health benefits relaxation can provide.
Types of relaxing activities
In general, relaxation techniques involve refocusing your attention to something calming and increasing awareness of your body. It does not matter which technique you choose. What matters is that you try to practice relaxation regularly to gain the most benefits.
There are several main types of relaxation techniques, including:
Auto relaxation.
Auto means something that comes from within you. In this technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
Progressive muscle relaxation.
In this technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations. One method is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
Visualization.
In this technique, you form mental images to take a visual journey to a peaceful, calming place or situation. During visualization, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about such things as the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.
Practicing relaxation techniques can reduce stress symptoms by:
Slowing your heart rate
Lowering blood pressure
Increasing blood flow to major muscles
Reducing muscle tension and chronic pain
Improving concentration
Reducing anger and frustration
Other common ways to relax include:
Yoga
Tai chi
Listening to music
Exercise
Meditation
Hypnosis
Massage
Relaxation techniques take practice
As you learn relaxation techniques, you will become more aware of muscle tension and other physical symptoms of stress. Once you know what the stress response feels like, you can make a conscious effort to practice the best relaxation technique for you the moment you start to feel stress. This can prevent stress from getting out of control. The first priority in relieving stress is to recognize the presence of it.
Remember that relaxation techniques are slearned over time. Your ability to relax improves with practice. Be patient with yourself – do not let your effort to practice relaxation techniques become stressful. Do not be upset when stress gets the best of you that will make it worse, just tell yourself you WILL do better next time and forgive yourself.
Also, bear in mind that some people, especially those with serious psychological issues and a history of abuse, may experience feelings of emotional discomfort during some relaxation techniques. If you experience emotional discomfort during relaxation techniques, stop what you are doing and get in contact with your health care professional or mental health provider.
