Stress Control Through Relaxation
If you are suffering with stress I can recommend that you try some relaxation techniques. This is a much better way to go than trying to relax by using alcohol and drugs. Remember that practice makes perfect. Reading books on how to play the guitar won’t turn you into Eric Clapton, and it is the same with relaxation. Practice is needed to get better. You will feel benefit straight away, but as you get better at the technique so will the affect on your body and mind get better.
Here we go:
- Make sure that you can be alone. Turn off the T.V. and telephone and all other forms of disturbance.
- Preferably lie on a bed or alternatively sit on a chair with your head and arms supported and your feet raised on a stool.
- Settle your body and rid your mind of any thoughts which have to do with your anxiety. This will be impossible at first but as you practice etc. Concentrate on words such as “relax,” “unwind.” You may find gentle music helps. I don’t find it helpful.
- Breath n deeply, don’t force, and hold your breath for 2/3 seconds.
- Gradually release the breath. Nice and slowly. As you do so allow your body to sink into the bed or chair. You feel better already don’t you? Try this 4/5 times.
- Focus on specific parts of the body. Try your right hand – tense it by making a clenched fist, and then release it. Feel the difference. Try it again and notice how different it feels clenched and relaxed.
- Do the same with a different part of your body, say the arms. Flex them, feel the tension. Hold the tension for a while and then relax.
- Breath out as you relax them. At the same time thinking positive things. !I feel relaxed,” “I am feeling good.”
Try to keep to a pattern
- After tensing always return to a relaxed state.
- Concentrate on the difference.
- Breath in as you tense; breath out as you relax
- When you think that a muscle is relaxed see if you can relax it a little bit more.
- At first take your time. You will find it difficult to relax the muscles at first, but as time goes on you should find yourself in a relaxed state much more quickly. Practice makes perfect.
- You will be surprised how much more relaxed you are after repeats, so do every relaxation at least twice.
- Help yourself by thinking “relax” – “let go.”
- Find the order of relaxation that fits you. I usually start with the head and work down through the body. By the time I hit my toes my head, although not as tense as it was when I started, is slightly tense again. If I have time I go through the routine again.
- When you have been working on the relaxation exercises for some time try tensing all of your body at once. Concentrate on individual parts making sure that the body is fully tensed. Then, yes you’ve guessed it, relax all of the body at once.
Try this technique for a month, any time that you have a spare quiet moment to see if it is for you. I am sure that if you give it a fair tryout you will feel much better for it. Even when you are starting out and not very good at it you should start feeling better.
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As always superb post bud. I’ve had a blast reading your posts and have found them awesome. Keep up the posting!