Stress Management Techniques
Active Progressive Muscular Relaxation
Ensure you will not be disturbed. Either sitting or lying down with your legs uncrossed with your hands on your lap. Allow your eyes to close.
Then starting with your right hand make a fist, feel the tension in your hand, breathe in then breathe out and relax your hand, repeat this three times Then repeat this with your left hand, then right arm, foot, leg and then your left arm, foot and leg, remembering to tense and relax your muscles while breathing in and out. This really helps your body to know the difference between tense and relaxed.
Physical and Mental Relaxation
Physical and mental relaxation is an excellent tool for relaxing the body. Relaxation is achieved through focussing on each muscle groups in turn, starting from the feet and working your way up to the top of your head, e.g.: feet, calves thighs, buttocks, back, tummy, shoulders, hands and face. Allow the muscles in your feet to relax as you take a deep breathe in, and then as you breathe out say the word CALM to yourself. This is excellent to practice at night if you are struggling to go to sleep. Then imagine you are in a place that helps you feel relaxed and safe. Read More
Breathing Patterns
Breathing is the core of everything we do as it is what keeps us alive. However the breathe can be used very effectively in relaxing the body and mind. As it is calming and works extremely well in conjunction with other relaxation techniques such as progressive muscular relaxation techniques, visualization (imagery) and meditation to reduce stress. When we become frightened we immediately suck in air and hold onto it and our chest starts to feel tight. Stress produces shallow breathing and shallow breathing creates more stress and anxiety. When out breathing is shallow it limits the amount of oxygen we take into the body, causing our bodies to work less effectively and this can contribute to fatigue that accompanies stress.
Focus your attention on your breathing, breathe in deeply, hold your breath to the count of five, then breathe out slowly to the count of five, pause to the count of five and then breathe in again to the count of five and continue the process. This is called the square breathing technique. It is very effective and the calmness comes within the pauses. This process also gives your mind a focus and can help to stop distractions.
Meditation
Meditation is a valuable tool for self –empowerment and one in which to gain clarity over a situation and achieve peace of mind.
There are many ways of meditating, you can sit quietly and reflect on a colour, or a candle and listen to music or explore sound meditations. You will find the right one for you.
Meditation is about keeping the mind alert and maintaining attention; it is not about falling to sleep or going into a trance state. Thoughts may come and go through your mind just notice them and then let them leave.
There are many benefits of meditating including reduced stress and tension, reduced blood pressure, increased peace, creativity and energy.
There are no set rules for the length of time you can meditate, it could be five minutes, thirty minutes or even an hour, you will find the right time period for you. During a meditation you may see colours or pictures in your mind.
Here is an example of a meditation you may like to try.
Imagine that you are walking along a beach on a beautiful sunny day the sky is a beautiful powder blue and the sea is crystal clear, you can hear the sea as it laps upon the shore and you can feel the sunshine on your face and body. The beach is deserted except for you, but you are safe. You can feel the sand as it shifts between your toes and under your feet. It is warm and comforting as you walk along.
As you stroll further along you come upon a large palm tree that will provide shade from the sun and you lay your blanket down upon the sand and sit down with your back against the trunk of the tree. You can feel a slight breeze upon your face as you close your eyes and breathe in the peace and tranquility. As you relax you become aware of beautiful colours. Every colour you see has its own unique feel, taste and smell.
You continue to relax and enjoy the moment until it's time to leave the beach and return back to consciousness and continue with your day.
Affirmations
Affirmations are very effective, they really help you to change your thoughts, thoughts create actions and actions change your life. Read More