Relaxation techniques are a great way to help with stress management. Relaxing is not only about gaining peace of mind but its more of experiencing a process to help decrease the effects of stress that has a negative impact on your mind and body. These techniques are important to help you cope with everyday stress and help with long-term stress or stress related to various health problems, such as heart disease and musculoskeletal pain. Regardless of the level or severity of stress, you will be able to benefit from relaxation techniques.

The Benefits of Relaxation Techniques

• Helps to slow and stabilize your heart rate
• Helps to lower your blood pressure
• Slows down your breathing rate
• Improves your digestion
• Helps to control your blood sugar levels
• Helps to reduce the activity of stress hormones
• Increases blood flow to your major muscles
• Helps reduce muscle tension and chronic pain
• Helps you focus better and improve your mood
• Helps improve your sleep quality
• Reduces your anger and frustration
• It will help boost your confidence and self-esteem when handling problems

TRY USING YOUR RELAXATION TECHNIQUES ALONG WITH SOME COPING SKILLS TO OBTAIN MAXIMUM EFFECTS!

• Always thinking positively
• Try finding the humour in difficult situations
• Learn problem-solving skills
• Have good time management and a priority to-do list
• Exercising regularly
• Eating a healthy diet
• Getting enough sleep & rest
• Have some quality time for yourself to reflect and have a clearer view of things
• Don’t be afraid to reach out to supportive family and friends

Common Types of Relaxation Techniques

Relaxation techniques involve refocusing your attention on something calming and increasing the awareness of your body.

Autogenic relaxation

This relaxation techniques uses visual imagination and a sense of your own body’s awareness to reduce stress levels. This form of relaxation technique is a form of relaxation that comes from within you.

For example, imagine a peaceful setting in your mind. Then focus on relaxing your breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one. Be in total control and aware of how you would want to feel.

Progressive Muscle Relaxation

This relaxation technique focuses on the slow method of tensing and relaxing each muscle groups in a sequence. This helps you gain focus on different areas of muscle tension and relaxation that occurs under your control. Through this method you will become more aware of your physical sensations. This form of relaxation is best done in a quiet area without interruptions.

Start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.

Visualization Relaxation Techniques

This relaxation technique includes the forming of images within your mind that takes you on a visual journey leading to a peaceful, calm place or situation. Try to include as many senses as you can during this method of relaxation, such as smell, sight, sound and touch.

Start by imagining you are relaxing by the ocean. Start by thinking about the smell of the salt in the water, the sound of crashing waves and the heat of the sun on your body. You may want to close your eyes, sit in a quiet area without any interruptions. Focus mainly on your breathing on the present and think about positive thoughts throughout the session.

Other relaxation techniques may include:

• Deep breathing
• Massage
• Meditation
• Tai chi
• Yoga
• Biofeedback
• Music and art therapy
• Aromatherapy

Relaxation Techniques Takes Practice

As you learn relaxation techniques, you will become more aware of muscle tension and other physical sensations of stress. Once you are familiar with what the stress response feels like, you will be able to make an immediate response to stress by practicing a relaxation technique at that particular moment. This will help you prevent stress from going out of control and decreasing your quality of life and work

Remember that relaxation techniques are skills that will improve with practice. Therefore, learn to be patient with yourself and do not let your effort to practice these techniques become an added stressors if you don’t get it right the first time. If none of your efforts at stress reduction sems to work, talk to your doctor about other options. Keep in mind that for some people, who have a history of abuse, may experience feelings of discomfort during some relaxation techniques. Although this is rare, if you experience emotional discomfort during relaxation techniques, stop what you're doing and talk to your doctor or mental health provider immediately