Tension can cause aches and pains in the body, especially in the neck, shoulders, and chest. According to a 2022 study, Stress can cause physiological responses such as increased heart rate, palpitations, shortness of breath, and muscle tension. Relaxation techniques have been adopted many decades ago to treat stress, anxiety, depression, and pain.
Who needs to relax?
A few months ago a very Inspiring person said relaxation is lying on your back and going to sleep. Well, In some ways it makes sense because most people need to relax before trying to sleep, but research also shows that some of the most depressed people only want to sleep. So who needs to relax? The simple answer is everyone but some people severely need relaxation more than others.
Relaxation is a state of being free from stress and anxiety. Persons who will become critically ill without relaxation are those who have stress. This could be from a coworker who is so annoying that he/she causes you to get tense every day, or maybe you are anxious because of life and the things you need ,never seem to happen, sickness and diseases, a cheating spouse, marital disagreements, bills, lack of money, an extremely exhausting job and the list is endless.
Relaxation Techniques for Better Quality Life
Many techniques can be used to help with relaxation. These strategies can be used as
- Relaxation Technique for Anxiety
- Relaxation Technique for Stress
- Relaxation Technique for Sleep.
Here are some practical guides to Relaxation Technique for anxiety, Relaxation Technique for stress, and Relaxation Technique for sleep. This is where we will use all our senses to help us to relax.
Guided Imagery –This works for stress and anxiety.This technique helps the person to control the mind, using visualization which in turn calms them down.
- Step 1 – Lie down or sit down somewhere peaceful and quiet. If there’s a quiet area, sit still and close your eyes.
- Step 2 -Think of somewhere calming where you have been or create one for eg the beach a beautiful peaceful mountain etc. some place that brings you extreme peace.
- Step 3 Visualize this place as if you are sitting there
- What can you hear?
- What can you see?
- What can you smell?
What did you taste that was amazing while being there? try to taste it now - What can you feel?
- Step 4- Take soft deep breaths and enjoy the moment. Realize in this relaxed moment how your eyes soften, your jaw, neck, throat, chest, fingers, back, legs toes soften. Return to this exercise as often as possible in a day, it can be as long as short as you need it to be. Depending on the stress level, some people may need more time to get their mind and body in the zone.
Then there is Progressive Muscle Relaxation also known as PMR – This is where we can physically use the muscles to release stress. This works for sleep, anxiety and stress.
These findings are based on an intense Medical study done by Samantha Norelli (2022)
- Step One: Sit or lie down comfortably in a noise-free environment
- Step Two: Starting at the feet, curl the toes under. Hold for 5 seconds, then slowly release for 10 seconds. focus on both tension and the experience of relaxation.
- Step Three: Tense the muscles in the lower legs. Hold for 5 seconds, then slowly release for 10 seconds. focus on both tension and the experience of relaxation.
- Step Four: Tense the muscles in the hips and buttocks. Hold for 5 seconds, then slowly release for 10 seconds. focus on both tension and the experience of relaxation.
- Step Five: Tense the muscles in the stomach and chest. Hold for 5 seconds, then slowly release for 10 seconds. focus on both tension and the experience of relaxation.
- Step Six: Tense the muscles in the shoulders. Hold for 5 seconds, then slowly release for 10 seconds. focus on both tension and the experience of relaxation
- Step Seven: Tense the muscles in the face (e.g., squeezing your eyes shut). Hold for 5 seconds, then slowly release for 10 seconds. focus on both tension and the experience of relaxation.
- Step Eight: Tense the muscles in the hand, creating a fist. Hold for 5 seconds, then slowly release for 10 seconds. focus on both tension and the experience of relaxation.
Take note of all parts of the body, are you in any physical pain? If there’s excruciating pain be sure to stop, if you resume and pain persists, seek help from a pain specialist, chiropractor, or a medical doctor.
Healthcare professionals are overworked, some of the things we rush into the ER for could be avoided by understanding how to release stress and anxiety before it gets to a serious state.
These are simple steps but effective!
