Relaxation techniques: Try these Six steps to reduce stress

The Best Way To Relaxing Your Mind

4 nov., 2022

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"Heal Mind, Body, and Soul Relaxation of Stress, Anxiety, and Depressive States (Calma Rest)"

We all confront stressful events, from simple annoyances like traffic jams to more significant concerns like a loved one's terminal illness. Stress fills your body with hormones, regardless of the source. Your heart rate increases, your breathing becomes more rapid, and your muscles tense.

This so-called "stress response" is a natural reaction to stressful events that evolved in our ancestors to help us withstand hazards such as animal attacks or floods. We seldom confront these physical hazards nowadays, but stressful circumstances in everyday life can trigger the stress response. We can't, and don't want to, avoid all sources of stress in our life. But we can learn better methods to deal with them.

One method is to activate the "relaxation response," which was created in the 1970s at Harvard Medical School by cardiologist Dr. Herbert Benson, editor of the Harvard Medical School Special Health Report. Stress Management: Techniques for preventing and alleviating stress. The opposite of the stress reaction is the relaxation response. It's a deep state of relaxation that may be attained through various methods. With frequent practice, you may build a reservoir of calm to draw upon when needed.

The six relaxation strategies listed below might help you elicit the relaxation response and reduce stress.

1. Concentrate on your breathing. Take long, calm, deep breaths in this simple yet effective method (also known as abdominal or belly breathing). You carefully disconnect your attention from distracting ideas and sensations while you breathe. Breath concentration can be very beneficial for persons suffering from eating disorders, allowing them to focus on their bodies more positively. This strategy, however, may not be ideal for those who have health issues that make breathing difficult, such as respiratory diseases or heart failure.

2. Physical examination. This method combines breath awareness with gradual muscular relaxation. After a few minutes of deep breathing, you concentrate on one section of your body or set of muscles at a time, mentally releasing whatever physical tension you may be feeling. A body scan might help you become more aware of the mind-body relationship. If you have recently undergone surgery that has affected your body image or if you have other issues with your body image, this strategy may be less useful for you.

3. Directed imagery To use this approach, imagine relaxing pictures, places, or experiences to help you relax and focus. You can discover free applications and online recordings of tranquil scenes—just be sure to choose imagery that is both soothing and meaningful to you. Although guided imagery can help you maintain a good picture of oneself, it might be challenging for people who have intrusive thoughts or find it difficult to conjure up mental images.

4. Meditation for mindfulness. This technique entails sitting comfortably, focusing on your breathing, and returning your attention back to the present moment without being preoccupied with the past or the future. This type of meditation has grown in popularity in recent years. According to research, it may be beneficial for persons suffering from anxiety, despair, or pain.

5. Tai chi, yoga, and qigong. These three ancient disciplines include a sequence of postures or flowing motions with rhythmic breathing. The physical parts of these routines provide a mental focus that might help you divert your attention away from racing thoughts. They can also help you improve your flexibility and balance. However, if you are not generally active, have health issues, or painful or debilitating condition, these relaxing techniques may be too difficult for you. Before you begin, consult your doctor.

6. Repeated prayer You practice breath concentration while silently repeating a brief prayer or phrase from a prayer. If religion or spirituality is important to you, this strategy may be very intriguing. Rather than settling on a single strategy, experts advocate trying a few to find which one works best for you. Try to practice at least 20 minutes every day, although even a few minutes can assist. However, the longer and more frequently you practice these relaxation techniques, the higher the advantages and the better your ability to reduce stress.