6 Relaxation Techniques | How to Overcome Stress
Stress has become a major part of the modern world. That is why we need to actively take some time to relax. We need to actively take part in maintaining a healthy mind as well as a healthy body. That’s what relaxation techniques are for. Below you will find 6 Relaxation Techniques to help you de-stress.
1. The Simple relaxation
This technique is used by counselors to help people under stress relax. It’s very simple. Start by sitting upright on a chair and make sure the bend at your knees is 90°. Have your right hand resting on your right thigh and left hand resting on your left thigh. Your head should be upright and not resting on the back of your chair.
Take a deep breath in and then exhale gently. Do this 3 times. On the third exhale, close your eyes and take note of the darkness. Now focus your attention on the top of your head and let it relax.
Then, move your attention down to your forehead and let it relax. Keep going down and repeating the process until you reach your neck area.
Now take another deep breath and exhale slowly. Repeat this 3 times before continue to move your attention from your shoulders down through your hands. Then through your shoulders to your hips letting each part relax.
Next, take a deep breath again and exhale slowly. Repeat 3 times like before and continue from your hips down to your feet relaxing each section one by one.
Now let your whole body relax. Then, gently focus your attention on your breath. Slowly observe it moving in and out. You do not need to force or control your breath, just observe its natural rhythm.
When your attention wanders bring your attention back to your breath. Continue doing this for 5 or 10 minutes.
Finally, Take 3 deep breaths and exhale slowly. Remember the room you are in. On your third exhale open your eyes.
When you think about relaxation techniques this may be the first to pop up. Meditation is a quite popular as a way to relax. People have been doing it for centuries.
Meditation is a broad term that includes many methods. Usually, meditation is all about focusing your attention on one object, a certain process, thoughts, or activity.
It helps calm your mind and become emotionally healthy.
There are many types of meditation. Mindfulness meditation, loving-kindness meditation, and breath meditation are some popular forms of meditation.
For breath meditation, sit in a comfortable position (but not too comfortable as to fall asleep). Then close your eyes and concentrate on your breath. Observe it going in and out. When the mind wanders, bring it back to your breath and continue.
For this, close your eyes and be aware of your surroundings, your body, your thoughts etc. Stay in the moment without getting carried away by your thoughts. It is important to not get frustrated when your mind wanders. Don’t judge yourself. Just bring your mind back and continue.
Loving Kindness Meditation
The loving-kindness meditation can be done in different ways. I have outlined two popular methods here. This meditation is recommended for those who have anger issues.
Here you start with yourself and to think kind thoughts about yourself.
Start by thinking, “I bless myself with happiness”, “I bless myself with good health”, “I bless myself with peace”, etc.
Then you move onto your family. Think, “I bless myself and my family with happiness”, “I bless myself and my family with good health”, “I bless myself and my family with peace” etc.
In the next step, include your friends. After that include well-wishers and include people who are neutral towards you. Finally, in the last step, you include every living being on earth, including your enemies.
Another way to do kindness meditation is by using visualization. Start by Imagining a ball of light filled with loving-kindness around yourself.
Then, make it bigger than your home spreading kindness through your home, and everyone living in it. After that, make it bigger than your city. Then make it bigger than your country and finally bigger than the world spreading kindness to all living beings on Earth.
It is important to not only see the kindness bubble but also, feel kindness within you. A good way to do this is to think of someone that you love dearly and feel your love them. Gently bring yourself into the picture and generate the same feeling for yourself. Then make it bigger and bigger spreading all around the world. If you find it difficult to think of someone that you have such strong feelings towards, think of a baby. Maybe a cute puppy.
Yoga is a physical, mental, and spiritual practice that originated in India. If you find it boring to do meditation this might be the practice you are looking for.
This relaxation technique includes moving the body in combination with breathing patterns. There are yoga poses that you need to hold. It could be a challenge at the beginning for even if you are fit.
Check out the following video to get a general sense and feel of what yoga is like.
Related article: 5 Simple Yoga Poses to Burn Belly Fat
Many people spend hours in an office and don’t get much exercise. A stagnant body can cause your mind to get stagnant as well. Therefore, doing some kind of exercise at least a few times a week can help you relax and feel energized. Any form of exercise from a walk around the block to cycling, swimming, playing a sport, or going to the gym could help you relax. If you are a highly energetic person who doesn’t like sitting in one place or doing slow movements like in yoga, this is definitely the way to go. You may never have thought of exercising as a relaxation technique but it is just as effective.
The term visualization is often misleading since most of us think of it as seeing with our mind’s eye. While that is true, hearing, feeling, sensing, knowing are all a part of visualizing. So even if you can’t see clearly just imagining you are walking along the beach will all help you relax. When you are at work and need a break from the computer this relaxation technique will come in handy.
6. Relaxing music
YouTube is full of music that is used for relaxation purposes. Just search YouTube using relaxation music as your search phrase. These soothing tunes can help you relax. You can even play them while you fall asleep and as a result, you will feel more alert and energetic in the morning.
Here is a Link to 8 hours of relaxing music for sleeping.