Stress Management & Relaxation
Everyone experiences stress in their lives. However for some, stress levels can become damaging when left for prolonged periods of time and not addressed. In order to regain some balance to your busy life, there are some exercises which can be used to help you restore a healthy equilibrium. A four step system moving through progressive muscle relaxation, slow breathing, calming meditation and finally relaxing imagery can be helpful to reduce stress levels and begin feeling more centered again. The following techniques can also be performed individually to help you find some inner balance.
Muscle Relaxation
When starting any relaxation process you should try and relax your muscles a little as they can generally hold on to tension.
• Lie down or sit in a comfortable position where you feel warm and it is quiet.
• By tensing the muscles in your hands make a fist and hold for 5 to 10 seconds. Be aware of the tension building and then release the stress from your hands. Notice your hands feeling more relaxed.
• Now do the same your forearms followed by your upper arms and shoulders.
• Continue the process moving onto your head, firstly with your forehead then eyes, followed with your nose, cheeks and jaw.
• Carry on with the rest of your body starting with the neck, moving through the chest, abdomen, pelvis, thighs, calves, and feet. Now move down to the neck and carefully tighten so that you feel tension, now release.
Your body should now be feeling relaxed.
Slow Breathing
Now that your muscles are feeling more relaxed its time to focus on your breathing for a few minutes.
• Try to slow the rhythm of your breathing.
• With your eyes closed, take a comfortable and deep breath through your nose.
• Hold your breath for only a moment and breathe out very slowly through your mouth.
• Continue this exercise for 3 to 5 minutes or until you feel settled and calm.
Meditation
At this point you should be feeling much more relaxed. Now we can begin the practice of meditation.
• Again you should be sitting or lying in a comfortable position. Make sure that there are no distractions or noises near you.
• Begin to watch your breath as you resume the slow breathing exercise.
• Focus on observing your breath.
• If your mind starts wonder gently bring your attention back to the breath without judgement. Continue repeating this process.
Meditation is the practice of focusing the mind with awareness. It is a practice not a destination and therefore requires a little patience. Begin with practicing meditation for 5 minutes at a time; slowly increase until practicing 30 minutes per day.
Imagery
The final phase of relaxation is imagery. Imagery is used to create a peaceful environment where you feel total relaxed both mentally and physically.
• Close your eyes while taking 3 slow and deep breaths.
• Now imagine yourself sitting in completely serene place, it could be a beach, a temple, a park or even a rain forest. It is your place of peace.
• Wander around slowly noticing everything you can see, smell, taste, touch and hear. The more detail and vivid, the better.
• Smell your environment; do you smell salt or fresh grass? Do you hear birds or waves?
• Stay in your place and enjoy the stillness, it is whatever you make it… a place of escape.
If you would like to print a copy of the Relaxation – Tip Sheet, click on this link.
If you are still feeling stressed after following these exercises, please contact us or your GP to discuss alternate stress management strategies.