Relaxation Techniques for Stress Management
Steps to Reduce Stress
Relaxation techniques are really helpful to reduce the stress and bring comfort to your life. Relaxation techniques are best way to tackle with stress. Relaxation is not just peace of mind; it is a process that reduces the effects of stress on the mind and on the body.
The techniques for relaxation can help you to manage routine stress and health problems related to it. These health problems may include pain in body and Cancer.
If you suffer from stress in the everyday routine or it is occasionally due to burden of work etc. you can easily take advantage from relaxation techniques.
Relaxation techniques are not expensive and most of the time, they are free of cost.
Here are simple relaxation techniques that can reduce stress, make you comfortable and improve your health.
Benefits of Relaxation Techniques
The person, who has many responsibilities or is, suffering from any illness urgently, requires tricks to manage their stress. Relaxation techniques help to focus your attention on something that is comfortable and may increase the strength of your body. It does not matter, which relaxation techniques is used, it point is to regularly practice the relaxation methods, in order to grab maximum benefits.
Following are the benefits of stress relaxing techniques
- It slows down the Heart rate.
- It lowers the Blood pressure.
- It slows down the breathing rate.
- It may increase the flow of Blood to different muscles of the body.
- Relaxing techniques can reduce tension in muscles.
- It can give relief from severe pain.
- It helps in improving concentration.
- These techniques can reduce anger and helps to decrease the frustration.
- It helps to enhance the confidence and tackle with different problems of life.
These relaxing techniques work best, if they are combined with other positive stress coping activities like exercise, sufficient sleep, supportive family or circle of good friends.
Types of Relaxation Methods or Techniques
Health professionals including Alternative Medicine practitioners, doctors and Psychotherapists can make you learn different techniques of relaxation but people can make effort to learn some techniques on their own too.
Following are the types of relaxation techniques
Autogenic means something that actually comes from within you. In this type of relaxation technique both body awareness and visual imagery are used to decrease the intensity of stress.
The words or suggestions are repeated in mind to relax the mind and reduce the tension in muscles.
Example can be like you imagine the peace of mind and then concentrate on controlled, relax breathing that slows down the Heart rate and relaxing others parts of body like arms, legs etc.
This is a relaxation technique, in which you focus on slow tensing and then relaxing each muscle of the body. It will help you to feel the difference between tensed and the relaxed muscles. You can become aware of many physical sensations.
1 method of this technique is to start this process by tensing and relaxing from Toes and slowly heading towards Neck and Head. You can also start from Head or Neck down to the Toes.
This process is like tense your muscle for about 5 seconds and then relaxes for 30 seconds, repeat this process and you will feel comfortable.
Yoga is basically a scientific process for the physical and mental fitness. It was started in India about 300 years ago. The aim of Yoga is to achieve the highest strength of body and to enjoy the good health and happiness. It can help in reducing stress and also extends the healthy years of life.
It helps the workers to relax and perform better. People who regularly do Yoga feel reduction in stress and enjoy peaceful sleep.
Source by : flickr
In this relaxation technique, mental images are formed to enjoy the peaceful journey to calm place or situation.
During this technique, try to use as many senses as you can like smell, sight, sound and touch.
People are required to enjoy this technique with closed Eyes, sitting on a quiet place and loosening of tight clothes.:If you imagine relaxing on the Ocean, try to feel the smell of Salty Water, sound of waves and the warmth of Sun on your body.
Most of the massage treatments will help in making you relax. Relaxing is the only objective while relaxing massage.
In United Kingdom, a relaxation massage is mostly a full body massage with soft music, dim lights and aromatherapy oils.
Relaxation massage is composed of long strokes, rolling of skin and muscles and rhythmic massage from side to side.
Relaxing massage is a proactive treatment for stress. You don’t have to stretch like in Yoga. People just lie down and take this massage in order to relax.
Source by : flickr
Meditation is a simple and a quick way to release stress. It can give relief from stress and provides the inner comfort. If you are worried or tensed, try the meditation for few minutes and you can enhance the body’s energy.
In meditation, people focus their attention and get rid of chaotic thoughts that may be disturbing for your mind ultimately causing stress.
Meditation has many benefits like calm, comfort, improved and balanced health. These benefits are the long term benefits; they don’t end with the end of meditation session.
Following are the steps of the meditation
- Sit quietly.
- Close your Eyes.
- Start relaxing muscles of your feet.
- Focus on the pattern of your breathing.
- Take deep breathe in and then breathe out. Count your breaths and then release the breath. This will occupy your mind and help in avoiding disturbance.
Meditation can also help in the treatment of diseases including
- Anxiety disorder
- Binge eating
- Heart disease
- High Blood pressure
- Sleep disorders
- Substance abuse
It takes you to deeply relaxed situation, helps in fighting with tension it results in the relaxed response of body. It will help to improve the health and severe type of stress.
Hypnosis or self hypnosis is good for reducing stress. Hypnosis can be used for managing stress in the following ways.
In the same way, you can use hypnosis to overcome the bad habits that can lead to stress including smoking and over eating etc.
It helps to attain healthy life style like you can hypnotize yourself to stick to a exercise plan or decorating house etc.
Practice of Relaxation Techniques
When you will learn relaxation techniques then it would be easy for you to get aware of tensed muscles and relaxed situations.
Once you get to know about the stressed situations and their response, you will intentionally make efforts to practice the relaxation techniques at the time you feel stress symptoms.
Relaxation techniques are the skills. So this skill improves with practice. Be patient while practicing these techniques because if you will get panic, you will never be able to feel relaxed and comfortable.
If one technique does not work, try the other one. If none of these techniques work then consult a doctor for other medical treatments.