When you're stressed, it’s common to try to get through it by drinking alcohol, eating sweets, or smoking, but these are only temporary measures that do more harm than good. Instead of reaching for chocolate the next time you feel your shoulders creeping up to your ears with tension, try one (or all!) of the following relaxation techniques:
Deep breathing, an easy and convenient way to relax, it is the core of many other relaxation techniques. You can practice deep breathing anywhere. Simply take ten deep breaths, lifting your chest to fill your lungs completely and then exhaling all the way. Each breath will relax your body a little bit more and you will feel the tension seep out of your muscles. Read An Exercise in Proper Breathing to learn more.
Progressive muscular relaxation (PMR) helps release muscle tension. Your muscles tighten as one of the first signs of stress and can become a real pain in the neck (or lower back). But this pain doesn't have to be a way of life. PRM is simple yet effective at reducing pain and enhancing relaxation. Sit comfortably and close your eyes. Start by tightening a group of muscles, such as your fists, as much as possible. Hold this tension for a few seconds and then relax the muscles. Once your muscles are relaxed, consciously soften them even further in order to be as relaxed as possible.
Once you have mastered tensing and relaxing your fists, you can move on to other muscles groups and then to your entire body. Apply the same technique, starting at your feet, and working upward. It takes just 10 to 20 minutes to completely relax your entire body. To get the most relaxation possible, try combining PMR with deep breathing.
Mental imagery, or the picture in your mind's eye, can help you regroup and relax. Picture an idyllic and peaceful scene, such as a meadow or a beach, and use all of your senses. Do you smell jasmine in the air? Can you hear the birds singing and feel the light breeze on your skin? Your body can’t tell the difference between a thought and a real event, so bring your peaceful scene to mind the next time you’re feeling anxious. This "mini vacation" will help you feel refreshed, as if you’d really visited to a tropical paradise.
Now & Zen: Easy Relaxation Techniques
A Calmer, Healthier You is Within Reach
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