6 ways to relax when you are stressed out
photo by: Joel Bedford.
What are the benefits of being relaxed? We all know that being stressed out can cause all kinds of health problems, which we of course want to avoid. Here are some of the advantages of lowering your stress level and learning to properly relax:
- Lower your heart rate
- Lower you blood pressure
- Slow your breathing
- Increase blood flow to muscles
- Reduces chronic pain and constant muscle tension
- Reduced anger and frustration
- Increased ability to concentrate
- Increased confidence
The power of relaxation is an amazing thing, and is a critical step in living a happy and successful life. So how do you put all the stress behind you and actually start relaxing? Let’s get started.
6 easy to implement relaxation techniques
- Music.
When is the last time you put on some soothing music, and just listened to the music without focusing on anything else? It is critical to tune out the rest of the world, and just let your mind get lost in the music. Couple this with deep breathing exercises for an even more relaxing experience. Take this experience seriously. If you find your mind wandering, force yourself to bring it back to the music, back to this moment in time. For the next ten minutes, nothing else matters. Enjoy this time. - Autogenic relaxation.
Autogenic training is a relaxation technique developed by the German psychiatrist Johannes Schultz and first published in 1932. This is a relaxation technique that involves repeating certain phrases along with visual imagery. Since this is such an in depth topic, take a chance to learn more about it on Wikipedia. - Visualization.
Also known as “Go to your happy place”. You simply visualize things that make you feel relaxed. A walk near the ocean, lying in a hammock on a warm sunny day, anything that makes you feel relaxed. - Massage.
A good massage is a great way to relax, and at the same time helps reduce muscle pain and stiffness. - Exercise.
It is amazing how good you feel after a workout. And exercise doesn’t mean you have to use up your lunch break to go to the gym. Why not walk to lunch today? Or take the steps instead of the elevator? How about parking at the back of the parking lot so you have to walk further? Just a few little changes in your routine and you are well on your way. You will reduce stress, and have all of the other benefits that come along with regular exercise. - Deep Breathing.
Performing diaphragmatic breathing can be therapeutic. This means you breathe in a way that expands your stomach rather than your chest.
A common diaphragmatic breathing exercise is as follows (courtesy of wikipedia):
A common diaphragmatic breathing exercise is as follows:
Sit or lie comfortably, with loose garments.
Put one hand on your chest and one on your stomach.
Slowly inhale through your nose or through pursed lips (to slow down the intake of breath).
As you inhale, feel your stomach expand with your hand.
Slowly exhale through pursed lips to regulate the release of air.
Rest and repeat.
Try to make time for one of these activities each day. I find that deep breathing helps me to relax in the evening, and makes it easier to fall asleep. I also like to work exercise into my day, even if it’s only a few minutes. And when I really feel overwhelmed and need to take a few minutes to recharge, I’ll close my office door, put my headphones on, and listen to some good music and just get lost in it. I always feel better and more relaxed afterwards. Give some of these a try and you will feel better.
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