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Y
youtube.com
video
https://www.youtube.com/watch?v=3cXGt2d1RyQ
and stress and also to relax your body. The relaxation session, you
are about to listen to, lasts no more than five minutes. It can be used quietly in full at home - but
with practice, the aim over time is to be able to quickly move to a relaxed state mentally
and physically by simply using the words Calm-Control whenever you feel anxious or stressed. Just relax comfortably back, letting your [...] gaze settle upon the point you've chosen. Just listening to my voice. And as the relaxation continues, you may wish
to close your eyes in order to enjoy deeper calm. Think first about your hands, thinking about
the position of your hands and any slight contact or pressure of the palms of your hands. The tips of your fingers and any
feelings of warmth or coolness. Just being aware of the temperature [...] off and relax a little each day can help us to stay well. Holidays and short breaks can also make us
feel great. So, what I'm suggesting here is that you take
a holiday every day. Or even twice a day, all from the comfort
of wherever you are and wherever you may feel stressed. Whether that be in the comfort of your own
home, travelling on public transport or at work. You're going to learn a technique to help
you relax. To focus your mind away from worries
H
healthline.com
article
https://www.healthline.com/health/anxiety-exercises
1. Sit in a quiet and comfortable place.
2. Put one hand on your chest and the other on your stomach. When you breathe in deeply, your stomach should move more than your chest.
3. Take a slow and regular breath in through your nose. The hand on your chest should remain still while the hand on your stomach will move slightly.
4. Breathe out through your mouth slowly.
5. Repeat this process until you feel less anxious. [...] 1. Find a quiet and comfortable place to sit and close your eyes.
2. Notice how your breathing and body feel.
3. Now shift your awareness to your surroundings. Notice what you hear, smell, and feel in your environment.
4. Change your awareness several times from your body to your environment and back again until your anxiety lessens. [...] 1. Sit in a quiet and comfortable place. Close your eyes. Breathe slowly into your nose and out of your mouth.
2. Use your hand to make a tight fist. Squeeze your fist tightly.
3. Hold your squeezed fist for a few seconds. Notice all the tension you feel in your hand.
4. Slowly open your fingers and be aware of how you feel. You may notice a feeling of tension leaving your hand. Eventually, your hand will feel lighter and more relaxed.
H
health.harvard.edu
research
https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-red…
4. Mindfulness meditation. This practice involves sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment without drifting into concerns about the past or the future. This form of meditation has enjoyed increasing popularity in recent years. Research suggests it may be helpful for people with anxiety, depression, and pain. [...] 6. Repetitive prayer. For this technique, you silently repeat a short prayer or phrase from a prayer while practicing breath focus. This method may be especially appealing if religion or spirituality is meaningful to you. [...] 1. Breath focus. In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations. Breath focus can be especially helpful for people with eating disorders to help them focus on their bodies in a more positive way. However, this technique may not be appropriate for those with health problems that make breathing difficult, such as respiratory ailments or heart
S
southeastbehavioral.com
article
https://southeastbehavioral.com/blog/relaxation-techniques-for-anxiety
Basic breathing technique · Inhale Slowly: Breathe in through your nose for a count of four. · Hold the Breath: Hold your breath for four counts.
H
helpguide.org
article
https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stre…
With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. While apps and audio downloads can guide you through the process, all you really need is a few minutes and a place to sit [...] Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.
### A five-minute self-massage to relieve stress [...] You’re probably already aware how much a professional massage at a spa or health club can help reduce stress, relieve pain, and ease muscle tension. What you may not be aware of is that you can experience some of the same benefits at home or work by practicing self-massage, trading massages with a loved one, or using an adjustable bed with a built-in massage feature.
M
mayoclinic.org
article
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relax…
To relax using visualization, try to use as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, think about the salt water's smell, the sound of crashing waves and the feel of the warm sun on your body.
You may want to close your eyes and sit in a quiet spot. Loosen any tight clothing and focus on your breathing. Aim to focus on the present and think positive thoughts.
Other relaxation techniques may include: [...] Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation activity, you use both visual imagery and body awareness to lower stress.
You repeat words or suggestions in your mind that may help you relax and lessen muscle tension. For example, you may imagine a peaceful setting. Then you can focus on relaxing your breathing or slowing your heart rate. Or you may feel different physical senses, such as relaxing each arm or leg one by one. [...] In one type of progressive muscle relaxation, you start to tense and relax the muscles in your toes. You gradually work your way up to your neck and head. This is best done in a quiet area without interruptions. You also can 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. In visualization, you may form mental pictures to take a visual journey to a peaceful, calming place or situation.
N
ncbi.nlm.nih.gov
official
https://www.ncbi.nlm.nih.gov/books/NBK513238
Relaxation techniques are therapeutic exercises designed to assist individuals by decreasing tension and anxiety. Relaxation therapy has been a part of psychotherapy for ages; however, these techniques can be expanded to include diverse environments as complementary therapies to treat stress, anxiety, depression, and pain. In addition to its psychological impact, stress can cause physiological responses such as increased heart rate, palpitations, diaphoresis, shortness of breath, and muscle [...] Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is a relaxation technique targeting the symptom of tension associated with anxiety. The exercise involves tensing and releasing muscles, progressing throughout the body, with the focus on the release of the muscle as the relaxation phase. Progressive muscle relaxation can be practiced individually or with the support of a narrator. [...] Relaxation techniques are therapeutic exercises designed to assist individuals with decreasing tension and anxiety, physically and psychologically. Strategies to assist patients with relaxation have long been a hallmark component of psychotherapy; however, they can be utilized throughout healthcare environments as complementary therapies to treat patients experiencing various types of distress, including but not limited to anxiety, depression, pain, and stress(#article-28326.r1). Relaxation
M
mind.org.uk
article
https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation
1. Make sure you're sitting comfortably with your feet firmly on the floor, your back straight and your shoulders relaxed.
2. Take your paper and pencil, and draw a circle that fills most of the page. It doesn't have to be neat.
3. Now keep drawing. You could keep going over the circle, or fill it with a pattern, but try not to let your pencil leave the page. Don't worry about creating a finished picture, just keep going. [...] 1. Lie down or sit with your back straight and your feet on the floor. Close your eyes or focus on a spot in the distance.
2. Start by clenching your toes as much as you can for a few seconds then releasing them. Notice the difference between the two feelings.
3. Match this to your breathing. Tense your muscles as you take a deep breath in, and relax as you breathe out. [...] 1. Find a green space. When you get there, stop for a moment and take a deep breath.
2. Start exploring slowly. Try not to focus on getting somewhere in particular. Really focus on any movement you make. If you're walking, notice which part of your foot touches the ground first, and feel the transfer of weight through your foot.
3. Notice the ground underneath you. Is it grass or earth? Does the ground feel soft? What colours can you see?