De-Stressing And Relaxation Techniques

We all know that stress is bad for us but avoiding stress in our lives can be difficult. We all know that we should take time to relax and unwind but finding the time is not always easy. 

It’s not impossible though. It’s important to remember that not every hour of your day should dedicated to other people or to work. After all, it’s your day too. So take a little time out to reduce your stress levels and to relax. You’ll be doing your physical and mental health a favour.

There are a lot of techniques you can try. Some of these need more time and practice than others. So I’ve chose a few simple, easily mastered techniques to start you off. Most of which can be practiced almost anywhere, even at work.

Simple Breathing Exercise

This technique can have an instant calming effect. It’s useful for when you’re feeling stressed, anxious or panicky.

• Sit comfortably, keep your back straight but don’t tense your spine.
• Lay your hands loosely on your lap, palms up and slightly crossed over (or however you find most comfortable).
• Relax your shoulders but don’t slouch. Relax your forehead.
• Breathe in through your nose slowly to the count of 4.
• Breathe out through your mouth slowly to the count of 5 or 6.

Repeat until you feel calm and relaxed. You can start the exercise again after a few minutes if you feel the need. I find that closing my eyes helps but you can keep them open if you prefer.

Deeper Breathing Technique

When we’re stressed we tend to take shallow, fast breaths. We need to breathe more deeply and more slowly to reduce tension in our bodies.

• Sit comfortably but don’t slouch.
• Make a fist with your hand.
• Start taking slow, deep breaths in and out.
• As you breathe tap gently on your collar bone.
• Do this for about 2-3 minutes or until you feel ready to stop.

You should notice an increase in how much air you take in when tapping your collar bone.

Basic Focus Technique

This technique helps to quieten your mind and makes you feel more focused and relaxed.

• Sit with your back straight but not tensed.
• Breath normally but focus on one aspect of your breathing e.g how the air feels as it passes through your nose, or how your tummy rises and falls.
• Narrow your concentration to that one aspect of your breathing.
• When you are ready, widen your focus. Allow yourself to become aware of sounds, sensations and thoughts.
• As each thought or sensation arises consider it without judgement. It’s neither a good or a bad thing. It just is.
• If your thought begin to make your mind race along, take your focus back to your breathing. When you are ready again widen your focus and awareness. Remember, don’t judge just consider.

Fingertip Technique

This technique can help to relieve tiredness brought on by stress. It’s also ideal for taking a few moments out when you need a short break.

• Sit comfortably.
• Gently press your index finger onto your thumb.
• Hold it there for a few seconds. At the same time take a few slow, deep breaths in and slow breaths out.
• Repeat this exercise with your middle, ring and little finger.
• Repeat the whole process 10 times. You can continue longer if you want to.

Visualization Technique

This technique helps to focus and centre your mind and to relax your body. It creates a short escape from the everyday.

• Make yourself comfortable.
• Try to picture a peaceful scene or place. This can be a real place that’s special to you or an imaginary place that you would like to visit. Anything that conjures up peaceful images is good. Create it in your mind and hold it.
• Explore you peaceful place. Try to make it as vivid as possible. Include not only sights but aromas, tastes, sounds and textures.
• Spend as little or as long as you need to there.
• When you are ready, slowly open your eyes. Spend a few seconds letting your mind come back to the present.

Don’t get annoyed with yourself if your mind wanders and other thoughts intrude. Gently bring yourself back to your special place without criticising yourself. It’s likely to happen less the more you practice. 

If your body feels heavy, or you yawn or twitch as you relax that’s fine. Just enjoy your escape and relax.

Green Spaces

‘Green Spaces’ is a favourite de-stressing and relaxation technique of mine. Getting out and about in the fresh air amongst trees and plants helps to clear your head and boosts endorphin levels (the feel good hormone).

It’s doesn’t matter if you’re walking or cycling in your local park or a country park, or just spending time in your garden. Your cortisol levels (stress hormone) will reduce. If you’re walking, gardening or cycling you will be increasing your exercise level too. Exercise is another good way to reduce stress.

You can bring some greenery inside. House plants whether at home, or in the office induce a relaxation response. They also help to purify the air. Treat yourself to some. If you’re worried about not having ‘green fingers’ there are a lot of easy to care for plants available.

Muscle Relaxation Technique

If you have trouble sleeping this technique is helpful as a preparation for sleep. It helps to take your thoughts away from everyday concerns and helps to relax both body and mind. 

If you have back problems, injuries that might be aggravated by muscle tensing or a tendency to cramp or muscle spasms check with you doctor first before trying this.

This technique takes a little practice as you need to tense and relax the muscles separately. You can do it sitting if you prefer but I find that lying down is easier.

• Wear loose clothing or loosen you clothes. Take your shoes off. Get comfortable.
  
• Relax your body and spend a few minutes breathing deeply but slowly in and out.
  
• When you’re ready you can start.
  
• Slowly tense your right foot and hold for 10 seconds (or as long as is comfortable to start with). Relax your foot and as you relax focus on the release of tension.
  

Then repeat this with the following:

• Left foot
  
• Right calf
  
• Left calf
  
• Right thigh
  
• Left thigh
  
• Buttocks
  
• Back
  
• Chest
  
• Right arm and hand
  
• Left arm and hand
  
• Neck and shoulders
  
• Face
  

When you’ve completed this give yourself a few moments of deep, slow breathing and let your muscles relax.