Relaxation
"Relaxation is a skill that can be mastered through practice"
There are many physical symptoms of stress. One of the easiest and most effective ways to relieve symptoms of stress is deep breathing. During the stress response there is a tendency to hold the breath, to breathe irregularly, and to exhale incompletely. Fortunately, healthy breathing techniques are easy to learn and can have profound effects on one's life. Learning to be aware of breathing is an important step toward gaining optimal health and self-regulation over the physical and mental effects of the stress response. Deep breathing can be done anywhere and anytime you are feeling stressed. However, it has been shown to be most effective when done in a quiet, low stress environment.
Deep Breathing
Sit or stand in a comfortable position. Place your hands on your stomach. Inhale slowly and completely. Feel the stomach rise and the chest expand as air completely fills the lungs. Exhale slowly and completely, contracting the abdominal muscles to release all residual air. Repeat.
Shoulder Squeeze
Have a friend squeeze the large muscle along the top of the shoulders. Squeeze should be firm and last several seconds. Repeat until tension releases.
Whole-Body Tensing
Sit in comfortable chair or lie down. Tense every muscle in your body, all at once, for 5 seconds. Squeeze your eyes shut, purse your lips together (but do not clench your jaw), contract your toes and everything in between. Then completely relax. Breathe deeply.
Rag Doll
Stand up, then bend over from the waist and let your upper body hang down like a rag doll. Let the weight of your head pull on the neck, releasing the neck muscles. Do not bounce, just hang gently. Relax and breathe.
Visualization
Think of a spot where you enjoy spending time. This spot may be out in nature or even a room at home. It may be a place you know now or a place in your imagination. Select any location that makes you feel comfortable and safe just thinking about being there. During times of stress, take a few minutes to visit this place in your mind. This spot represents a private sanctuary for you, a healthy retreat from the pressures of life. Close your eyes, take a few deep breaths and imagine that you are in your special spot. Let the image, the sounds and the smells of this place refresh and renew you.
