Reading Suggestions
“Stress Management: The Quest for Zest,” by A.O. Nucho
“The Relaxation and Stress Reduction Workbook,” by Eishelman and McKay
“The Complete Idiot’s Guide to Meditation,” by J. Budilovsky and E. Adamson
“What is Meditation? Buddhism for Everyone,” by R. Narin Relaxation Techniques
Relaxation techniques are very helpful in reducing stress, easy to use, and can be practiced regularly. One of the more popular techniques, yoga, helps to relax your body and mind. Taking a yoga class, reading books on the topic and watching instructional videos can teach you the basics. One of the main components of yoga, deep breathing, can be performed anywhere with almost immediate results. Meditation
Meditation, another great way to rest your body and mind, requires little training. Most people feel refreshed and re-energized after meditating. Meditation can be as simple as clearing your mind, keeping it free from all thoughts, and concentrating on your breathing.
How to Meditate • Find a place where you will be able to concentrate, usually someplace relatively quiet. Some people like relaxing music in the background.
• Get comfortable, usually in a sitting position.
• Close your eyes.
• Clear your mind. Push out any thoughts that come into your mind. This may be difficult at first so it may be helpful to pick one word—such as the word “one”—and repeat it quietly.
• Breathe deeply.
Even a couple minutes of mediation can have very positive results, but you can do it as long as you like. Try it at your desk at work, at home when you need a break, or make it part of your exercise regimen cool-down. Progressive Relaxation
Progressive relaxation is another technique that has been used for many years. Developed by Edmund Jacobson in the 1920’s, it works by tensing and relaxing the muscles in your body. Over the last 80 years, many variations have been created, but the basic premise has remained the same. How to Use Progressive Relaxation • Lie on your back or sit in a comfortable, quiet spot.
• Close your eyes and imagine that you are in your favorite place.
• Breathe deeply; breathe in when tensing your muscles and breathe out while relaxing them.
After attaining slight relaxation, focus on all the muscle groups in your body by tensing and releasing them one by one. For example: • Tense your toes for a count of five and then release for a count of five. Repeat this step up to your foot, followed by your calves, thighs and buttocks.
• Move on to the trunk of your body, perform the same counts with your stomach and then your chest.
• Focus on your fingers, hands, arms, shoulders, neck and face.
• As a final movement, tense your whole body at once and relax.
Feel the difference when your muscles go from tensed to relaxed. Research has shown that when progressive relaxation is studied on a regular basis, your body will actually begin to respond as soon as you start to tense your muscles. Progressive relaxation can also be helpful if you are having trouble going to sleep at night.
Other Relaxation Methods
Massage is a wonderful way to relax your body and mind. Benefits can be obtained from a short hand massage to a full body massage performed by a professional. Self-hypnosis is another method that is taught to people to not only help them relax, but also for use as a pain management technique. Sounds corny? Check out the American Society of Clinical Hypnosis website to find out the facts about hypnotism www.asch.net. Above all, find time on a weekly or daily basis to do something for your self, or just to enjoy some time relaxing.
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