Easy Relaxation Techniques

Each individual will have unique ways to relax. The relaxation techniques listed here are options that you can try. There is no right or wrong way to relax, and no one technique that will work for everyone, so find out which ones work the best for you.

Relaxation is a skill. This means that relaxation is something that can be learned and practiced, it is something we are not necessarily just born knowing how to do (not everyone knows how to relax), and we often are not good at it at first. Each person has the ability to learn how to relax, but not everyone will relax the same way.

Everyone can learn to relax. This means that even if some of these techniques don't work for you, at least one will! You will be able to find some way to relax, and with practice, relaxation will become easier.

Here is an overview of some of the relaxation techniques you might want to try:

Progressive Relaxation - progressively tensing and then relaxing muscle groups - by progressive, I mean one muscle group after another... the relaxation progresses through the body. Passive progressive relaxation is the act of relaxing muscles progressively without tensing them first. If you are already very tense, this method might be best (tightening up already-tight muscles can cause muscle cramping).

Physical Techniques - includes progressive muscle relaxation; also stretching, yoga, tai chi, pilates and other physical techniques.

Visualization - visualizing something for relaxation or making positive changes, such as picturing in your mind a relaxing scene.

Guided Imagery - the process of being guided through calming or helpful mental images, such as calming scenes, the healing process, or positive changes.

Autogenics - imagining that your limbs are warm and heavy, your heart rate is slow and steady, and your forehead is cool.

Meditation - focusing the mind on a word, phrase, or idea and letting go of other thoughts with an attitude of passive acceptance for relaxation or making positive changes.

Sensory - experiencing or imagining the sensations of sight, sound, smell, taste, and/or touch.

Deep breathing - breathing slowly and regularly and taking sufficiently deep breaths.

Other methods - exercise, massage, hypnosis, self-hypnosis, crafts, hobbies, dance, music, conscious mental rest, artwork, walking..... etc.

The best way to find out which relaxation methods work best for you is to try them. Guided relaxation audio allows you to follow along and be guided through a relaxation technique. You may not feel any different at first, but by doing a relaxation technique you experience all the health benefits of relaxation!

Source: http://www.innerhealthstudio.com/relaxation-techniques.html

Tips to Relax Your Body and Mind

These tips to relax will help you make the most of your relaxation experience.

Tips to Optimize Your Success With Relaxation:

1. Adopt a passive attitude. Approach relaxation with a "let it be" perspective. Don't try to make anything happen.

2. Relax in a quiet environment with few distractions. As you become more familiar with relaxation and practiced in various techniques, you will learn to relax anywhere. To begin, however, choose an environment that is free of distractions.

3. Make sure you are in a setting that does not require your outside attention (keep yourself safe).

4. Make yourself comfortable. Position yourself on chair with neck and back support, a firm bed, or a comfortable mat on the floor. Make sure the room is warm, not too hot or too cool. Choose a comfortable position that you can maintain for at least 10 minutes.

5. Start with short relaxation sessions, about 5 minutes. With more experience, achieving relaxation will become easier and you will be able to relax for longer periods of time. With practice, 20 or 30 minutes is quite reasonable, and you may wish to relax for even longer sessions.

6. Relaxation is a skill that must be learned. Practice often - every day is best!

7. Set aside time to relax each day. Some people prefer to relax right before bed to help fall asleep. Others relax first thing in the morning to start the day refreshed and revitalized. Consider if there are times in the day when your stress level is high or your energy is low. These can be ideal times to schedule in a brief relaxation session.

8. Keep experimenting! No one method of relaxation will work for everyone. It is important to try out different strategies to see which ones meet your needs. There is no right or wrong way to relax. Try our quiz to find out which techniques may work for you.

Source: http://www.innerhealthstudio.com/tips-to-relax.html

Practising a regular relaxation routine (BBC)

It's important that you make time to practise a thorough routine on a regular basis. There are plenty of resources out there to help you do this - the anxiety section lists just a few.

Relaxation is one of the most effective self-help activities for mental health. It can be a useful addition to any other form of treatment as well as being an effective measure to prevent the development of stress and anxiety, and at the end of the day to help you sleep.

Relaxation exercises can be divided into two broad categories: those for the body and those for the mind. Body-centred exercises also have an effect on the mind. Having a relaxed body may not prevent a constant flow of anxiety-inducing thoughts but it's a good basis for getting some control of them. So for best results try to combine the two techniques.

Source:  http://www.bbc.co.uk/health/emotional_health/mental_health/coping_relaxation.shtml#practising_a_regular_relaxation_routine

Learning how to relax (BBC)

Planned relaxation calms anxiety and helps your body and mind recover from everyday rush and stress. Music, a long soak in the bath, or a walk in the park do the trick for some people, but for others it's not so easy. If you feel you need help with learning to relax, try a relaxation or meditation class. Your GP and local library will have information about these.

• Choose a quiet place where you won't be interrupted.
• Before you start, do a few gentle stretching exercises to relieve muscular tension.
• Make yourself comfortable, either sitting or lying down.
• Start to breathe slowly and deeply, in a calm and effortless way.
• Gently tense, then relax, each part of your body, starting with your feet and working your way up to your face and head.
• As you focus on each area, think of warmth, heaviness and relaxation.
• Push any distracting thoughts to the back of your mind; imagine them floating away.
• Don't try to relax; simply let go of the tension in your muscles and allow them to become relaxed.
• Let your mind go empty. Some people find it helpful to visualise a calm, beautiful place such as a garden or meadow.
• Stay like this for about 20 minutes, then take some deep breaths and open your eyes, but stay sitting or lying for a few moments before you get up.

Source:  http://www.bbc.co.uk/health/emotional_health/mental_health/coping_relaxation.shtml#learning_how_to_relax

Text messages 'help smokers quit'

 

By James Gallagher Health reporter, BBC News

Supportive text messages can double the chance of someone successfully quitting smoking, according to UK researchers.

Just over 10% of 2,900 smokers who received encouraging texts such as "you can do it" had quit after six months, but only 4.9% of a similar number who did not have the same support gave up.

The study, published in The Lancet, called for texts to be included in services to help people kick the habit.

Other scientists said a text service could be offered globally.

According to government statistics two-thirds of UK smokers say they want to stop.

This study looked at 5,800 of them. Supportive texts were sent to 2,915 of the smokers for six months. The rest received only messages thanking them for taking part.

They were sent five texts a day for the first five weeks and then three a week for the next 26 weeks.

Participants could also text back for specific advice when they had cravings or had lapsed back into smoking.

Saliva tests for cotinine, which is made when nicotine is broken down by the body, were taken to determine if people had really given up.

After six months, 10.7% of those receiving texts had quit - double the proportion among those doing it on their own.

Dr Caroline Free, who led the txt2stop trial at the London School of Hygiene and Tropical Medicine, said: 

"Text messages are a very convenient way for smokers to receive support to quit.

"People described txt2stop as being like having a friend encouraging them or an angel on their shoulder.

"It helped people resist the temptation to smoke."

Sample text messages

"To make things easier for yourself, try having some distractions ready for cravings and think up some personal strategies to help in stressful situations"


"This is it! - QUIT DAY, throw away all your fags. TODAY is the start of being QUIT forever, you can do it!"


"Quick result! Carbon monoxide has now left your body!"


"Day4=Big day - cravings still strong? Don't worry tomorrow will be easier! Keep your mind & hands busy."


"Cravings last less than 5 minutes on average. To help distract yourself, try sipping a drink slowly until the craving is over."


"Don't feel bad or guilty if you've slipped. You've achieved a lot by stopping for a while. Slip-ups can be a normal part of the quitting process. Keep going, you can do it!"

The World Health Organization says nearly six million die each year because of smoking, mostly in low and middle-income countries. 

Dr Derrick Bennett and Dr Jonathan Emberson, both from the University of Oxford, said text messages could be used to help people around the world.

"The lessons learned from the txt2stop trial could... not only provide a new approach to cessation in high-income and middle-income countries, but could also provide a useful starting point for implementing behavioural change in resource-poor settings."

It has also been suggested similar text messages could be used to help people modify other behaviour. 

Fuente: http://www.bbc.co.uk/news/health-13956252