Relaxation cannot be overstated. Stress can harm both your well-being and your physical health if it goes unchecked.
Stress is manageable if you learn how. You can feel more secure with the help of relaxation methods that can be built into your daily life. To find the methods that work for you, you may have to do a bit of trial and error.
How Does Stress Affect Us?
Humans have always responded to stress inherently. It is our body’s way of coping with a dangerous situation. The most common causes of stress nowadays are work deadlines, family commitments, or traffic jams. Although they aren’t a threat, the body doesn’t distinguish and reacts as if they were, secreting a complex mix of hormones and chemicals.
The heart pumps more blood to the muscles during a stress response, delivering more oxygen to them. Feel this as heart palpitations. Muscle tension, blood pressure, and breathing rate can also rise.
Our self-esteem can be affected by stress. When you experience a lot of stress over a long time, you can also feel physically, mentally, and emotionally exhausted.
To fight the danger, the body creates glucose, simple proteins, and fats (mainly in the form of glucose) from its energy stores. Stress slows digestion and energy storage.
Relaxation, What Is It?
It’s not healthy to have the stress response prolonged. As soon as the moment of stress is passed, the body will reverse the physical effects. Glucose stores will be released and muscle tension should go back down to normal. There may need to be some relaxation techniques you can learn so your body can reverse the stress response.
Relax And Enjoy Your Time
We can sometimes be our worst enemies. The belief that “sitting around doing nothing” wastes time and should be avoided at all costs is widespread. Nothing to do can make us feel guilty. You can start to consider relaxation as an activity in its own right once you understand the relationship between stress and physical health. Can something that makes you feel better physically and emotionally be wasted time?
Have a go at some of these relaxation techniques in a quiet place where you won’t be disturbed.
Techniques For Relaxation
Numerous techniques are available to help you relax. They are usually simple, but you may need to practice a little at first. If you need help getting started, you can consult an expert – there are apps, downloads, online videos, and websites available to assist you. Local relaxation classes may even be available to you.
Stress can make us breathe shallowly and more rapidly. In contrast, deep breaths taken with the whole of your abdomen contribute to many relaxation techniques. You can get started by following the steps below:
- Close Your Eyes As You Lie Or Sit Comfortably
- Put one hand under your belly button and one hand on your chest
- As you breathe, feel your stomach rise slightly and fall slightly; during this exercise, your hand should have little or no movement while on your chest.
- Let your breathing slowly slow down for however long you wish
- With deep breathing, even if you’re on the move you can relax, even if you can’t sit or lie down at the time.
The Progressive Relaxation Of Muscle
Progressive muscle relaxation (PMR) is a really popular technique for managing stress. It combines physical and mental elements by helping you to focus on and relax every part of your body. Use an audio download or CD to guide you. Here’s what to do:
- Your hands should be next to your hips and your arms should be uncrossed
- You can breathe in deeply and hold it for a few seconds, then let your body relax by breathing out through your mouth – repeat this several times
- Let’s begin by consciously relaxing the different parts of your body, starting with your feet. Feel your toes relaxing, then your ankles sinking into the bed or floor.
- Everybody in turn
No, meditation does not have to involve sitting cross-legged with your eyes closed and saying, “ommm”. Using repeating words, sounds, or phrases to close your eyes is a simple way of focusing your brain, blocking out everything else that pops up. It’s like giving your brain a break. Meditation begins with:
- It could be “Ommm” or anything that makes you feel calming
- Close your eyes and sit or lie comfortably
- Be aware of your breathing as you relax your muscles
- Every time you breathe out, repeat your focus phrase or word
- Accept any distracting thoughts and ignore them
- Continue for 10–20 minutes
There are many natural herbs for relaxation that help to calm the mind and body to restore balance and reduce anxiety. Including passion flower, American skullcap, lemon balm, and more. Do a little bit of research and you may be surprised by what you find.
Mind Over Matter
Being mindful is a variation of meditation. The goal is to observe things moment to moment without judging them or reacting to them. To help with meditation, you can practice mindfulness. As well as helping you become more aware of what you experience during your day. Slow down, give something your full attention, and slow down. Mindfulness can be practiced in this way:
- Breathe in and out deeply
- Keep your attention on what is happening right now – notice how the armchair feels against your legs or the air temperature; let any other thoughts go.
- Any other thoughts that come to your mind, try to let them go and focus your attention on how you feel – if it helps, you can tell yourself, “I won’t think about that right now”
- In your mind, go to a happy place
Focusing on the sensations you experience with mindfulness. These exercises are similar, except you think of something calming and imaginative. Whether it is an imaginary place or a real place, such as a favorite holiday destination, can be any scene. In addition to books and audio tracks, imagining walking through a beautiful garden can also guide this exercise.
You deserve some relaxation time, so give these techniques a try. In addition to being better able to cope with your daily stresses, you may also experience improved mental and emotional health.