Relax with 10 Simple relaxation techniques
Some days just seem to demand more than others. Family, jobs, and our own lives can combine to create unexpected moments when anxiety boils over. No matter how well we have learned how to handle stress and anxiety with ease, these 10 simple relaxation techniques can help when we are faced with the unexpected.
The really great thing is that no matter the job we work, grabbing a quick moment to relax and allow anxiety to pass (or at least become manageable) is possible, usually within 10 minutes. Knowing what triggers we have, who or what sets them off, and having a strategy to cope can all contribute to the new, more relaxed you that you deserve to be.
So, no games and no teases. Let’s just jump right in!
Breathe Slow deep breaths, in thru the nose and out thru the mouth, can help calm and center your thoughts. After 3 deep breaths, settle into your normal breathing pattern but continue to focus on your breath. The sound, the feel of air entering and exiting. Combine with a mantra, “Breathe in the calm and relaxed; Breathe out the anxiety and tension.”
Take a Walk If you can, make a complete break…for the outside. Take a slow walk around the block or just thru the house or work-place. Your objective is to put some distance between you and the cause of your anxiety or tension. Enjoy the benefits of being alone and able to process your feelings.
Baoding Iron Balls Date to the Ming Dynasty (1368-1644) and were originally solid but then modified to be hollow with a sounding plate inside. A pair usually consist of one higher and the other a lower pitch. Used for physical exercise to stimulate blood circulation. Useful in decreasing hypertension. Simply hold both in one hand and roll them around.(Photo courtesy of: NewYork Styled Cheesecakes at English Wikipedia, CC BY-SA 3.0)
Smell Some Flowers/Aromatherapy Light some incense, use essential oils or a spray. Make a change in your physical environment to change your mood. The scents may help to relieve tension and anxiety by stimulating smell receptors in the nose that connect to the part of the brain that regulates emotions.
Try Progressive Relaxation Progressive Relaxation is the tensing and relaxing of the muscles in the separate body parts. Begin with your neck and shoulders. Tense, hold, release and repeat as you progress down the arms to your hands, thru the core, the legs and feet.
Enjoy Honey Honey contains depression and anxiety fighting compounds. A spoonful of sweet can distract from the stress and provide relief.
Listen to Your Favorite Song Or to something new and soothing. Music enhances our mood so use it to change or lighten our feelings.
Cuddle With a Pet Maybe just a bit of unconditional love is needed. And for that, nothing beats our furry friends that are always there for us. And to confide in. All the secrets I’ve told any of my dogs and even to some cats (I don’t really trust them with secrets but sometimes…) never have they betrayed me.
Brush Your Hair Repetitive motions such as brushing through your hair, washing dishes, or straightening your desk can help you to relax.
Meditate Three to five minutes of meditation can help relieve stress and depression. Focus on breathing, allow your mind to clear and reap the benefits. A great short meditation is the 5 senses meditation. Simple and easy to do and can provide a quick escape from the daily grind.
- Breathe and allow your mind to clear.
- Sight Look at 5 things.
- Sound Listen to 4 noises.
- Touch Feel 3 objects.
- Smell 2 scents.
- Taste 1 thing.
- Allow your mind to clear and breathe.
NINE GATES is a small individual studio in Japan that mainly performs music / SE production such as games and video works.
In addition, they distribute past songs that have been passed for several years after production free of charge.
Nhat Hanh: “Fear keeps us focused on the past or worried about the future. If we can acknowledge our fear, we can realize that right now we are okay. Right now, today, we are still alive, and our bodies are working marvelously. Our eyes can still see the beautiful sky. Our ears can still hear the voices of our loved ones.”
With the possible exception of the Baoding Iron Balls, I think you have already heard of all 10 simple relaxation techniques. The more common stress ball can be used instead of the iron balls, but I do like the musical sounds they produce.
Knowing your triggers and having a strategy to cope can help. Each tip or technique can be used alone or several together. And here is a bonus tip that may make things easier. Make a checklist of your simple tips and post it where you can see it. Feeling overcome? Check and perform the next tip up. See someone struggling with anxiety? Offer them a relaxation tip but be prepared to run. We all know people who can’t take good advice!
Do you have a favorite or “go-to” method to help you relax during high stress periods? Please feel free to share, I always like to learn new ways and to know if the time proven methods have worked for others.
ideas, thoughts and questions are most welcome here. As always, I will get back
to you quickly.
Walking the Path of Peace,