Relaxation. Finding your Relaxation Technique
For many of us, relaxation means zoning out in front of the TV at the end of a stressful day. But this does little to reduce the damaging effects of stress. To effectively combat stress, we need to activate the body's natural relaxation response. You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga. Fitting these activities into your life can help reduce everyday stress and boost your energy and mood.
Bringing your nervous system back into balance
Stress is necessary for life. You need stress for creativity, learning, and your very survival. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance. Unfortunately, overwhelming stress has become an increasingly common characteristic of contemporary life. When stressors throw your nervous system out of balance, relaxation techniques can bring it back into a balanced state by producing the relaxation response, a state of deep calmness that is the polar opposite of the stress response.
When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for “fight or flight”. While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life. The relaxation response puts the brakes on this heightened state of readiness and brings your body and mind back into a state of equilibrium.
Producing the relaxation response
variety of different relaxation techniques can help you bring your nervous system back into balance by producing the relaxation response. The relaxation response is not lying on the couch or sleeping but a mentally active process that leaves the body relaxed, calm, and focused.
Learning the basics of these relaxation techniques isn’t difficult, but it does take practice. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour. If that sounds like a daunting commitment, remember that many of these techniques can be incorporated into your existing daily schedule—practiced at your desk over lunch or on the bus during your morning commute.
Finding the relaxation technique that’s best for you
There is no single relaxation technique that is best for everyone. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts in order to elicit the relaxation response. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results.
How you react to stress may influence the relaxation technique that works best for you:
|
How do you react to stress? |
|
Do you tend to become angry, agitated, or keyed up? |
|
You may respond best to relaxation techniques that quiet you down, such as meditation, deep breathing, or guided imagery |
|
Do you tend to become depressed, withdrawn, or spaced out? |
|
You may respond best to relaxation techniques that are stimulating and that energize your nervous system, such as rhythmic exercise |
|
Do you tend to freeze-speeding up internally, while slowing down externally? |
|
Your challenge is to identify relaxation techniques that provide both safety and stimulation to help you “reboot” your system. Techniques such as mindfulness walking or power yoga might work well for you |
Do you need alone time or social stimulation?
If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation will give you the space to quiet your mind and recharge your batteries. If you crave social interaction, a class setting will give you the stimulation and support you’re looking for. Practicing with others may also help you stay motivated.
The Have I Got A Problem website is a free online resource to help people better understand any issues or concerns they may have about mental health or addiction. The website includes resources specifically focused to; general Mental Health, Depression, Stress, Anxiety, Insecurities, Self-harm Schizophrenia, Bipolar, Anger Management, Eating Disorders, Coping, general Addiction, Alcohol, Smoking, Gambling, Drugs, Cocaine, Heroin, Marijuana (Cannabis) Ecstasy, PCP, Mephedrone, Ketamine & Crystal Meth.
The site was created to give the public information to help them understand mental health and addiction issues and to assist people in making better informed decisions about their life and personal choices.
www.haveigotaproblem.com was created and is run by 'Advising Communities’, which is a UK registered charity (Charity No. 1061055)
Downloads
Quotes
"I'm literally losing my mind, I see that I've gone from being a great student, hard-worker, etc to walking on hell's boundaries."
Anonymous
MoreSend us your QuotesTips & Hints
Take a break
Nobody thinks twice about an athlete taking a break to recover from the amount of energy used up when performing to their physical utmo...MoreSing!
You may not think you’re very good at it, but no-one needs to hear! In various studies singing has been proven to reduce blood press...MoreBreak your routine
Shake it up. The creation of routine through the necessity of repeating tasks in our day-to-day lives does have the advantage of simpli...MoreExpress your feelings
Don’t keep your feelings to yourself. Talk them through with a friend or write them down. Mentally replay your experiences as if watc...MoreCarpe Diem!
Live in the here and now instead of the past or the future. Take note of what is happening now instead of being anxious about what mig...More More Tips & Hints
