Relaxation is something we all need in our lives, but it can be a challenge to incorporate into our busy schedules. It doesn’t help that the majority of relaxation techniques seem to involve watching something relaxing on TV or listening to some soothing music. How many times have you sat down with the remote after a long day and just couldn’t find anything that called to you? (Types of Relaxation Techniques).
The good news is there are so many different ways to relax–from taking time for yourself by going for a walk or meditating, to doing something active like playing sports or dancing. Some relaxants take more practice than others, but they all have their benefits in one way or another. Let’s explore some of the most common types of relaxation and see which ones might be right for you.
Stretching and Movement
If you frequently find yourself on the edge of your seat because you’re so anxious or too busy to slow down, then a stretch and movement session might be for you. Whether you get yourself out on the field for some soccer or pick up a set of weights and head to the park, you’ll be able to get a little bit of endorphin release while you sweat out some stress.
There are countless different types of stretches, but they all have one thing in common: they loosen muscles so they’re more flexible and accessible when you need them. So while your shoulders might feel particularly tight after a long day, try this shoulder stretch to see if it helps. You’ll be able to breathe a little easier while you’re at it.
Breathing and Yoga
There are many types of breathing techniques beyond the usual deep inhalation and exhalation that you do when you’re just sitting there feeling stressed out. One of the best breathing techniques for stress is called progressive muscle relaxation (PMR). What you’ll do is start with your muscles tensing up and your breathing getting more and more shallow as you go.
This creates a state of relaxation in your mind and body because it makes you unclench your muscles and decrease your stress hormones like cortisol. Some other breathing techniques you may want to try are:
Visualization and Mindfulness
This is a technique that uses your imagination to create a calm, soothing scene in your mind. Visualization can be used to get rid of mental clutter, to calm your nerves, or to prepare yourself for sleep. The key is to use it while you’re calm and not while you’re stressed out. You can visualize all sorts of things when you’re using mindfulness.
Some things you might think about are the things that calm you, like slowly breathing in and breathing out to calm yourself down. You can also visualize the things that bring you joy, such as having a relaxing bubble bath or listening to music you love. You can even visualize the things you need to get done, such as getting that long-overdue report done.
Music and Sounds
If you often find yourself in a cycle of negative thoughts, then you might want to try something new. One of the best things you can do to reset yourself is to listen to something that is soothing and upbeat. The best thing to do is to just let your mind wander wherever it wants to go and then listen to the sound of what your mind is thinking about. You’ll be surprised at how much this helps you unclutter your mind and reset yourself.
If you find yourself constantly stressing over the same things, then you may want to try blocking them out with white noise. What you’ll do is pick a sound that is high pitched, like a fan or a rainstorm, and put it on a loop so it drowns out whatever you need to block out. Alternatively, you can pick a lower pitched sound, like a fan, and put it on a loop so it drowns out whatever you need to block out.
Personal Care and Self-Talk
When you’re feeling stressed, it’s easy to slip into a cycle of negative self-talk. One of the best things you can do to combat this is to pick up a journal or a notebook and just dump all of your stress and anxiety out on paper. This will help you to identify what’s bothering you so you can figure out how to better combat it. You can also use this journal to identify what techniques can help you de-stress. It’s important to keep in mind that you don’t want the journal to become the de-stressor itself.
You don’t want to start feeling guilty for misplacing your paper journal or worrying about showing up with a jumbled mess of words you can’t decipher. You’re just supposed to dump everything out onto paper and then get back to your normal routine as quickly as possible.
Dinner Time De-Stressers
This is a great way to relax and unwind before bed. It’s actually not that uncommon to find yourself in a dinner-table-induced state of anxiety. What you can do to relax before bed is to select a relaxing activity to do before you sit down at the table. It can be anything from doing yoga to listening to a guided meditation. The key is to make sure that activity is relaxing for you and doesn’t require any attention.
Relaxation is something that all of us should do more often, but it can be a challenge to incorporate into our busy schedules. Fortunately, there are many different ways of relaxing both physically and mentally. While some techniques may require more effort than others, they all have their benefits in one way or another. When you’re feeling stressed, it’s important to take a step back and re-evaluate your situation.
Relaxation techniques can help you get your mind off the stress of your day and into a more relaxed state. If you’d like to learn more about relaxation techniques, you can also talk to your doctor or therapist about which one might work best for you. They can help you figure out which technique is best for you, whether it’s yoga, meditation, or any other type of relaxation.