Relaxation

Relaxation is the antidote for stress, along with better time management, assertiveness, effective communication and a host of other stress management skills. When one goes through stress, it triggers the body's fight or flight response, and no matter what the stress is, the body reacts just as it would if you were a caveman and stressed about the tiger growling. Muscles tense up, the body is flooded with hormones and it goes into a different state of alertness.

When one doesn't really fight or flee, or process all that change in the body (and we don't usually do any of that when we are stressed over meeting the boss for our appraisal, for example) it stays in the body and can lead to aches, pains and other complications. Chronic stress without relaxation can lead to serious health issues.

So, building one's resources on how to relax, even if it is for ten minutes, is really an essential life skill.

Deep Breathing

Deep breathing, especially diaphragmatic breathing i.e., breathing slow and deep from your abdomen, is an especially powerful tool.

To know if you are breathing from your abdomen, lie down, place your right hand on your stomach and the left hand on your chest. Try and breathe so that only your right hand goes up. You could also place a small book on your stomach and breathe so as to push it up as high as it can get.

Once you have mastered this, you can do this any place, at any pace, sitting, standing or lying down, and without needing any props

Guided Imagery

Combine deep breathing with guided imagery, soothing sounds and/or simple relaxing messages ("I am safe, relaxed", "I am calm") can help you be calm and breathe easily and deeply.

Choose audio (or video) cues that can help connect to soothing sensations - a track that works for you and suits your intent. Sample tracks are below, and more are available here or here

Muscle relaxation

For a deeper sense of relaxation, especially when you feels physically exhausted, progressive muscle relaxation can help. This exercise focuses attention on muscle tension, and by specifically tensing and relaxing each muscle group, we are able to experience relaxation.

The full Jacobsen's Progressive Muscle Relaxation can take around 15 minutes and is one of the most practiced formats. It is typically practiced without any audio or any disturbance.

Another version is Autogenic Training which, with its focus on creating a sense of warmth and heaviness, works with both body and mind. We have often used the video below. (Please use one that suits you, if you need one)

Yoga

Yoga has been part of Indian healing traditions forever, and has been shown through scientific research to be a really effective method for developing physical, mental and spiritual health.

Some yogic practices, including breathing exercises (pranayama) and poses (asanas), can easily be learned (best under a trained teacher) and are very effective relaxation tools. A selection of practices especially suited to stress relief can be found here.

Have Fun!

Above and beyond these specific exercises and tools, are any other activity one finds relaxing. It could be music for one, hiking for another, reading for yet another.

Look for activities that leave you feeling engaged, energized and happy, which also means avoiding some activities, which though temporarily engaging (such as, say, a quart of ice-cream or having a drink or two) may actually leave you feeling worse about yourself.

Taking the time to really experience what gives you a sense of purpose and joy is a great way to relax.

When Do you Seek Help?

Sometimes, you may feel so stressed that you may not find it easy to relax or know how to relax. In counselling, we help you talk through your stress, and connect with what can help you relax. We can also coach you on some of the relaxation techniques, and facilitate relaxation in session.