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These are things you can do for and with your body. This includes making sure that you take good care of your body as well as using physical techniques to help get rid of stress. Physical relaxation techniques are useful in preventing stress and lowering your physical signs of stress. Aim to set aside 20 minutes in your day to relax.
You can calm yourself by consciously controlling your breathing. Try one of these exercises:
Exhalation breathing
This slows your breathing to help calm you down.
1. Lie on your back with your arms at your sides.
2. As you begin to breathe in raise your arms towards the ceiling (elbows bent). Move your arms all the way up and over your head to the floor as you inhale.
3. Reverse the order: breathe out (exhale) slowly and smoothly as you return your arms to your sides.
* After you have done this several times slowly inhale and exhale without moving your arms.
You can do this exercise for ten minutes or longer -- it's up to you.
Deep Breathing
Deep breathing can be done anytime, anywhere. Deep breathing provides extra oxygen to the blood and causes the body to release endorphins which are naturally occurring hormones that re-energise and promote relaxation.
1. Slowly inhale through your nose expanding your abdomen before allowing air to fill your lungs.
2. Reverse the process as you exhale.
Do this exercise for three to five minutes whenever you feel tense.
This is a technique to help relax tense muscles.
1. Sit or lie down on your back in a comfortable, quiet room. Close your eyes.
2. Make tight fists, hold for five seconds, then relax your hands. Do this three times. Pay attention to the different sensations of tension and relaxation.
3. Repeat step 2 with all of your muscle groups: arms, shoulders, chest, abdomen, back, hips, thighs, lower legs and feet.
* At first, it may take about 20 minutes. With practice, you'll be able to do this in about five minutes.
If done correctly stretching can promote relaxation and reduce stress. Never bounce when you stretch - you could injure your muscles. Do these exercises for five or ten minutes.
Stretch 1: Decide what muscles to stretch.
1. As you stretch think about one area being stretched; imagine the tension leaving as you gently take these areas to their comfortable limit.
2. Exhale into the stretch; inhale on the release. Breathe deeply and slowly - do not hold your breath.
3. Close your eyes for better awareness of your body's responses.
Stretch 2: Here's a stretch to relieve stiff muscles.
1. Sit up straight and inhale.
2. Exhale as you let your head move down to your chest. You'll feel a gentle stretch on the back of your neck and your shoulders.
3. Roll your right ear toward your right shoulder while inhaling. Drop your chin to your chest again while exhaling. Repeat to the left.
4. Drop your arms to your sides and push both shoulders forward. Slowly raise them towards your ears and circle them back and downward to the starting point. After two or three rotations, change directions.
Going for a walk can clear your mind, reduce tension and increase energy. Walking can help by providing a needed escape and it may increase the brain's production of endorphins (naturally occurring chemicals that relax and re-energise you).
Can't sleep? Well, get up. Don't even try to sleep.
All that tossing and turning and watching the clock is not for you. It will only succeed in making you more tense. Get out of bed and into a comfortable chair. Read a book, watch television or play solitaire. Stay up as late as you like. Enjoy yourself.
Before you know it, you will be dozing. If you don't actually fall asleep, at least you will be relaxed. The point is to reduce your anxiety about not sleeping and therefore make it easier to do so.
*Resist the urge to nap during the day, no matter how tired you are
*Don't exercise in the evening when you should be winding down
*Avoid caffeine (coffee, tea, hot chocolate, or cola) past 2 p.m.
*Try drinking a mug of hot milk before bed
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These are things that you can do in your mind to help you cope with a situation. What you think about a situation shapes your response to it. This makes your thoughts one of your most powerful coping skills.
Meditation helps settle the mind so you can think calmly throughout the day. The goal is not for immediate relaxation but to increase serenity. Meditation puts you in control of your thoughts by forcing you to be present in the moment and to observe your thought processes. There is no point in starting to meditate unless you intend to make it a habit; you won't reap its benefits unless you practice on a regular basis.
In the early stages, meditate for 10 to 15 minutes once or twice a day. Increase this to 20 minutes no more than twice a day.
Avoid meditating just before going to bed or you'll be too energised to sleep.
There are several meditation techniques. Do some research at a library if you're interested in learning methods in addition to the one that follows.
1. Choose a quiet room where you won't be interrupted.
2. Take time to relax; don't rush into it.
3. When you are thoroughly relaxed and breathing slowly and evenly, close your eyes. Slowly repeat a pleasant sounding word over and over in your mind as you breathe in and out. Continue in this state for 10-20 minutes.
4. To come back: begin saying your word out loud, deliberately and slowly. Pay attention to your breathing. Be aware of your body and your posture. Open your eyes and look around the room. After a minute or so, stand up and stretch.
With practice, you will eventually reach the point when you'll feel detached from your body and your physical surroundings while meditating. The word will fade from your awareness; you'll be in touch with your innermost self, deeply relaxed and thoroughly energised.
NOTE: Meditation can be overdone to the point where you are completely cut off from feelings of anxiety. This isn't healthy. Everyone needs a certain amount of stress in order to function.
Social skills involve relationships. People and pets are an important source of comfort: spend more time with them.
Diversional skills are distractions. These don't require dealing with the problem directly; but are a way of taking your mind off what's happening.
Spiritual skills involve getting in touch with yourself to find meaning in your life. Tending to your spiritual life is an important way of dealing with stress, particularly if you experience a sense of loss in direction or meaning. Spirituality is not limited to religion.
Take some time to connect with yourself and with nature.
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