Types of Relaxation Techniques

A) Visualization - is a method of relaxing the mind by picturing a relaxing scene. This may involve imagining spending time in a safe place, picturing a relaxing location such as a beach or a meadow, or imagining releasing stress. 

B) Muscle relaxation - can involve passive progressive muscle relaxation (consciously allowing each muscle group to relax), progressive muscle relaxation (progressively tightening and releasing muscles), or using other methods such as physical movement, massage, or stretching to release muscle tension.

C) Sensory relaxation - involves using the senses (vision, hearing, touch, smell, taste) to relax. This may include using your imagination to picture various sensations, or experiencing different sensations to induce relaxation. It is possible to experience sensations by listening to music, sampling different foods, using aromatherapy, applying heat and cold, etc. 

D) Creative expression relaxation - is the use of creativity to relax. This may involve art, dance, music, writing, putting something together, crafts, or a variety of other creative pursuits.

Source:  http://www.nerdtests.com/mq/uttake.php?id=43458

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