Relaxation techniques are a great way to help peace of mind if your stress is spiraling out of control.
It’s a process that decreases the effects of stress on your brain and body.
And relaxation techniques can help cope with everyday stress and related health problems, like heart disease and pain.
And the good news is they are often free or low cost, can be done nearly anywhere and have little risk.
Check out these relaxation techniques to help de-stress your life and improve your health.
The benefits of relaxation techniques
Practicing these methods can have many benefits, including:
If they are paired with other positive coping methods, such as thinking positively, managing time, exercising and plenty of sleep, they are even more successful.
Three types of relaxation techniques
Here are some relaxation techniques you can apply on your own.
They usually involve refocusing your attention on something calming and increasing awareness of your body
The word autogenic means something which comes from within you.
It works by using both visual imagery and body awareness to reduce stress.
By repeating words or suggestions in your mind, it can help you relax as well as reduce muscle tension.
For example, imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations.
Progressive muscle relaxation
This relaxation technique focuses on slowly tensing and then relaxing each muscle group.
You can use it to work your way through your entire body.
For example, start by tensing and relaxing the muscles in your toes.
Then work your way up to your neck and head.
Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.
You can also start with your head and neck and work down to your toes.
Visualization is the process of using mental images to take a visual journey to a peaceful, calming place or situation.
To get added benefit from this relaxation technique use many senses as you can.
You can include smell, sight, sound and touch.
For example, if you are visualizing relaxing at the ocean, think about the smell of salt water, the waves lapping against the shore, and the warmth of the sun’s rays on your body.
Other relaxation techniques you can try
Other techniques include:
The more you practice these methods, the more you will be able to manage your stress.
And you can make a conscious effort to practice them when you start to feel stress symptoms.