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Relaxation techniques are important for emotional health
 Relaxation techniques play an important supporting part of recovery from high emotional stress. An important caveat though is to know that relaxation techniques alone are not enough - as persistent high arousal reflects something altogether deeper. High emotional arousal is trying to speak to you – and if ignored will raise arousal levels even higher. So techniques, however effective will only "work" for a limited period on their own. Relaxation tools you can easily learn and use
But note that they are more effective, if they are used early - for example, before the arousal level goes too high. High arousal requires more effort to achieve a result. The secret is to practice these techniques when you are not feeling stressed or out of control. First stepRecognise a feeling when the resulting thoughts/actions may not be helpful, if allowed to develop. Second step
Say ‘ freeze’ to yourself, then chose instant calming technique from breathing, distraction or exercise. 7/11 Breathing
- Sit down comfortably, or lie down.
- Concentrate on your breathing. You cannot be relaxed and worked up at the same time. The OUT breath stimulates the relaxation response in your body and brain, so ALWAYS start with an OUT breath. If you have been hyperventilating over something, you may have to force yourself to do an OUT breath but it will work to stimulate the relaxation. When you breathe out, try and make it as long as you can. Count slowly as you breathe out. Try to count to 11
- Breathe IN. Again count this breath and it needs to be shorter than the out breath. Most people when they start, can count 8 on the in breath.
- Repeat steps two and three as much as you like or feel you need to. If you do it long enough, when lying down, you should fall asleep. The aim is to reach the count of 11 on the OUT breath and 7 on the IN breath but it's not essential. What is essential is that the OUT breath is ALWAYS longer than the IN breath.
DistractionTwenty second trick - force emotional arousal down (generally a right brain hemisphere activity), by engaging in a left brain activity. For example, a mental exercise such as listing things alphabetically, learning poetry, mental arithmetic, spelling backwards, reading backwards, translating into another language.This exercise can also include creative activities, where mental sorting has to occur eg: playing/writing music, writing stories, painting, cooking, embroidery, gardening, craft work. Exercise When exercising, the body releases ‘feel-good’ chemicals called endorphins. This generally occurs after 20-30 mins of exercise that increases the heart rate. If you cannot get outside the home, be creative in thinking up something that can be done inside. e.g.: Dancing,TV exercise video, small trampoline, bike etc:
Anchoring to Calm
Lie down or sit down and find a way to calm yourself - perhaps by listening to music that touches you or even better by going to a place in your imagination that has happy memories. A garden perhaps or by a river or on a hilltop or (a favourite this) on a beach or in a dappled wood (my favourite). The place can be imagined or come from a real experience such as a holiday. And then stay with this until calm relaxing and happy feeling really spread through you. Then anchor this good feeling by rubbing the thumb and forefinger of your right hand together. This connection between two feelings will stay for you and so you can feel calmer whenever you choose - just rub your finger and thumb together.
Relaxation tips and ideas are easy to find. What is suggested here is tested and consistent with human psychology. But what works for you? Share your wisdom and tips forum is a space to share what you have found or know to be true. There is as much space as you need, Write a webpage, invite comments. Share what you have discovered. |
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Needs audit download
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Relaxation and Empowerment
Right-click to download this Mp3 file here.
A great resource by Melissa E. Stefanski
Her Coping with Stress and Relaxation technique pages are clear to understand, packed full of things to use right away and a good place to begin to explore her site. Emotions - making sense of them and how to use them
Rachel Green
Emotional Competency
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Two excellent Breathing websites
Optimal Breathing exercises to aid stress management, anxiety, yoga, qigong, deep breathing, sleep, high blood pressure, singing, speaking, asthma, cross breathing, co-meditation, anger, road rage, and memoryAND
Better Breathing Breathing Development Research, Education, Services, Programs for Superior Health, Peak Performance, Life Extension. Better breathing is possible for everyone.
Health Warning If there is trauma or near trauma, then the right kind of help will be better than trying to go it alone The problem is – how do you find the best help? Well Human Givens practitioners for sure and others such as EMDR practitioners can help as they understand that just talking about the trauma or simple minded cognitive challenging of trauma will never work. |
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