Reframing Our Views About Relaxation
Another reason we have trouble relaxing our mind is our unconscious views about relaxation. Ask anybody about his views about relaxation, and hell probably tell you it is a good thing, and people should take the time to relax regularly. Then, ask him if he actually does that. Chances are he doesnt.
Its much like peoples views about exercising. They know its good for them, but they have a hard time practicing it. The reason is that our subconscious mind tells us something different. Our subconscious mind tells us things like:
I dont have time to relax.
I have more important things to do.
I need to be productive.
I dont know how to relax my mind.
Im the type of person who cant sit still.
These subconscious beliefs are very strong, and they dictate our actions. So, if we want to change these beliefs, then we need to reprogram our subconscious mind. That may sound difficult, but its not. You can easily do it with a technique called writing meditation.
With writing meditation, you simply copy a set of affirmations by hand in a notebook for about five minutes a day. You can do it at any time and any place. You dont even need a quiet place.
After a few days, youll notice a change in your behavior. It will become easier to dedicate time to relaxing your mind. Here is the relaxation writing meditation:
Relaxing Lowers Blood Pressure
High blood pressure often has no symptoms and can lead to heart attack and stroke.
Hypertension is a leading cause of death and diet and exercise can influence it, but so can relaxation.
In the same way, 30 minutes of physical activity can lower your risk of high hypertension, so can 30 minutes of many relaxation methods. Because relaxation methods work.
Stretch Out The Stress
Your body carries you through your lifeevery stressful or relaxed moment of it. We all carry mild stress differently. Whether youre on your feet all day, have your neck and shoulders hunched over a keyboard, or hold pent up emotions in your back, stretching helps to release stress from head to toe. Elongating your muscles helps to relax and repair body tissues, release tension, improve flexibility, and increase mobility. And it reconnects you with your body. When youre feeling stressed, take a breather and stretch it out to help quiet you both mentally and physically.
Try these stress-relieving stretches:
- Head and neck stretches, either with or without pushing with your hands.
- Cat and cow to stretch your back and torso.
- Arm stretches above your head, across your chest, or fingers laced and behind your back.
- Laying flat back on the ground in starfish or Savasana.
- Flat back on the ground and hugging your knees into your chest.
- Calf stretches, metatarsal stretches, and wrist/forearm stretches.
Stretching away the stress can help ease stiff muscles and relax your mind all at the same time.
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How Do You Relax
Learning how to relax the brain isnt hard. In fact, anything that brings you joy, calms you down, and helps you get centered will do the trick. You may want to try one of the following methods the next time youre ready to unwind.
Take a deep breath. Hold it for three seconds and then exhale. Do you feel more relaxed? Slow, mindful breathing invokes the relaxation response in the body. The yoga tradition is a veritable treasure trove of breathing exercises, the whole of which is known in Sanskrit as pranayama. All pranayama exercises work well to quiet the mind and relax the body.
The goal of meditationis to enter the present moment fully. By simply observing the breath or a mantra, noticing the spaces between each repetition, and witnessing the thoughts as if you were an impartial bystander, your awareness shifts into the present moment. When you leave thoughts of past and future, you find the present moment, which is the only place you can relax.
Meditation helps you enter the present moment via the mind while exerciseinvites you to enter via the body. Exercise dispels muscle tension, relieves anxiety, and burns up stress hormones. Yoga, in particular, integrates breath work with movement, simultaneously relaxing body and mind.
Some other relaxation ideas include the following:
- Listen to soothing music.
- Soak in a warm bath.
How Can We Handle Stress In Healthy Ways
Stress serves an important purpose it enables us to respond quickly to threats and avoid danger. But lengthy exposure to stress may lead to mental health difficulties like anxiety and depression, or increased physical health problems.
A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness, says Dr. Borland. While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover.
1. Eat and drink to optimize your health
Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help in the moment, but actually may add to stress in the long run. Caffeine also can compound the effects of stress. While consuming a healthy, balanced diet can help combat stress.
2. Exercise regularly
In addition to having physical health benefits, exercise has been shown to be a powerful stress reliever. Consider noncompetitive aerobic exercise, strengthening with weights or movement activities like yoga or Tai Chi, and set reasonable goals for yourself. Aerobic exercise has been shown to release endorphins natural substances that help you feel better and maintain a positive attitude.
3. Stop using tobacco and nicotine products
4. Study and practice relaxation techniques
5. Reduce triggers of stress
6. Examine your values and live by them
7. Assert yourself
8. Set realistic goals and expectations
9. Sell yourself to yourself
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You Fuel Your Brain With Distressing News
If youre hooked on watching or reading the news, youre basically feeding your brain a steady diet of disturbing deaths, disasters, and divisive politics. Youre flooding your mind with toxic thoughts that activate the brains fear circuits, making you feel chronically anxious and afraid. Its hard to relax when youre constantly on edge and your brain is seeking out the next impending disaster around the corner.
Relaxation Rx: Limit your media consumption and subscribe to news outlets, such as the Good News Network, which specializes in highlighting the positive things that are happening in our world.
Anxiety, depression, PTSD, and other mental health issues cant wait. At Amen Clinics, were here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here.
Relax Your Mind And Body Will Thank You
We often think of stress as a negative experience that is caused by significant events. Most would agree that life-altering events such as divorce, bankruptcy, unemployment, moving, illness, loss of a loved one, and job changes are all triggers for stress. Luckily, while these major changes are stressful, they are rare.
But there are stressors that happen much more regularly. Any day can include traffic jams, arguments with family members, living with clutter, job stress and financial worries. No wonder so many of us feel as if we have too much to do and too little time. Because these occur more frequently, it is these smaller things that often end up affecting us the most.
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Learning How To Relax And Manage Stress With Primed Mind
When you dont make relaxation part of your self-care routine, your performance and well-being suffer. Luckily, there are countless ways to calm down and chill out. For a daily go-to dose of relaxation, try Primed Mind. We make rapid relaxation available to you wherever you are, with sessions that help you unwind and let go of stress and anxiety. Check out Primed Mind today to say goodbye to stress and hello to relaxation.
Talk To A Good Friend
Gaining social support from trusted friends can help you to process what you’re feeling, and supply you with an influx of new and helpful ideas for how to manage your stressors, which can help you know how to relax your mind by helping you feel less burdened by your stressors. That’s why maintaining a supportive circle of friends is important.
Getting out of a rumination rut by talking things out with a trusted confidante can help you feel more relaxed and provide the clarity you need to take action.
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Sleepless Nights Try Stress Relief Techniques
In a recent national survey, 44 percent of adults said stress had causedsleepless nights at least once in the previous month. All that tossing,turning and staring at the ceiling can leave you feeling tired andmore stressed the next day. If youre caught in this vicious cycle ofanxiety and insomnia, theres good news: Simple stress relief techniquescan help you sleep better and feel calmer.
Risks Of Not Relaxing Enough
Stress is a part of everyday life. It can be a helpful thing that motivates people to act, and can even save your life in a dangerous situation. Most stresses we experience are small, like getting caught in traffic on the way to a party or losing an earring on the train to work.
The same helpful fight-or-flight instincts we get from these small stressful events in our life can backfire on us if we dont take time to relax. Relaxation doesnt just feel good, its also important for good health.
Stress from work, family, social obligations, and even exercise will wear you out over time if you dont set aside time to relax. Some of the negative effects of not relaxing enough include:
Risks of too much stress
- frequent headaches and pain throughout the body
- sleeping problems, such as insomnia or nightmares
- forgetfulness and confusion
- chest pain and heart problems
- stress-related illness
- increased or decreased appetite, often with weight gain or loss
- social isolation and loneliness
- increased use of drugs, tobacco, and alcohol
- crying spells and feelings of depression, sometimes with thoughts of suicide
- loss of interest in punctuality and appearance
- increased irritability and overreaction to small annoyances
- poor performance at work or in school
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Number : Hit The Road
Taking annual vacations is really good for you. Ask your doctor: it appears that going on vacation may not be an icing-on-the-cake type of indulgenceit may actually be necessary for good health.
But multi-week, exotic getaways arent always an option with the many responsibilities that come with life. Whether you have the time and money to head out on a European tour, or can simply afford a long weekend thats close to home, yet away from the grind, planning a break is a great tool for reducing stress. Plus, it gives you something to look forward to.
Healthiest Ways To Relax Your Mind Body And Soul
Once you learn the art of relaxation, everything happens spontaneously and effortlessly.Amma
During hectic times, its tough to remember that relaxation is more than a luxury. In fact, humans need to relax to maintain balance in their lives. Work stress, family strife, and mounting responsibilities can exact a tremendous toll. Relaxing should be at the top of the list as a healthy coping measure and as a rewarding self-gift. Why do we so often neglect this healing self-care? Do you know the healthiest ways to relax your mind, body and soul?
Perhaps the biggest obstacle to relaxing is that some of us have a difficult time slowing the treadmill we put ourselves on daily. Even getting off it temporarily may be problematic. After all, we tell ourselves, theres just so much to do and so little time to get it all done. No wonder were frazzled, anxious, fearful, worried and vulnerable, sometimes at the same time.
Getting started on relaxation techniques begins with the realization and acceptance that this is something healthy, worthwhile, and life-affirming. Instead of relaxation stealing time from responsibilities, when you relax, youre making yourself better able to deal with what needs to be done after youve caught your breath.
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How To Relax: 8 Ways To Feel Less Stressed
Stress is a normal physiological response in the body. The problem occurs when stress is severe or builds up over time. This can cause quite a few negative physical and mental health consequences. Learning how to relax can help you avoid the unpleasant effects of too much stress on the body. Many of these stress relief skills are easy to practice and dont require outside assistance, but additional help is available if you need it.
What Should You Do To Relax
The specifics of your chosen relaxation technique will likely vary according to personal preference. Indeed, what you do to relax is purely up to you. Some people relax by engaging in a hobby they once found interesting, or are interested in now, but havent allowed themselves to take the time to get involved.
Others grab a bottle of water and a coat or sweater, hat, sunscreen or some other necessary take-with and go for a walk outside to clear their head and release the buildup of frustration and stress. A side benefit of this form of relaxation is that the exercise is good for heart and body.
Taking a walk is easy to do. Carve out a 15-minute chunk of time. Maybe call a friend to go with you. Whatever helps you settle into a comfortable breathing pattern, eases your mind and allows your thoughts to clear qualifies as relaxation.
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How Can You Relax Your Mind And Body
There are lots of ways to relax. Some ways are designed to relax your mind and some to relax your body. But because of the way the mind and body are connected, many relaxation methods work on both the mind and the body.
You may want to try one or more of the following relaxation tips to see what works best for you.
Why We Have Trouble Relaxing Our Mind
I often hear people say, I cant stop my mind from racing. They are usually busy people whose lives are filled with commitments and activities. They have demanding jobs and families to take care of. Sometimes, they are young people with goals and ambitions.
Theres nothing wrong with these scenarios. They are normal courses in our lives. The challenge is to find a balance between our commitments to others and our personal needs, and one of those needs is relaxation.
A busy life tends to overstimulate our mind. Basically, anything that touches any of our five senses will trigger a chain of thoughts. So, all our activities are continuously stimulating our mind. And if were really busy, then we can experience sensory overload, which leads to a racing mind and stress.
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For Maximum Stress Relief Add Mindfulness To Your Workout
As with meditation, mindful exercise requires being fully engaged in the present moment, paying attention to how your body feels right now, rather than your daily worries or concerns. Instead of zoning out or staring at a TV as you exercise, focus on the sensations in your limbs and how your breathing complements your movement.
If youre walking or running, for example, focus on the sensation of your feet touching the ground, the rhythm of your breath, and the feeling of the wind against your face. If youre resistance training, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower the weights. And when your mind wanders to other thoughts, gently return your focus to your breathing and movement.
Your Sympathetic Nervous System Is Stuck In Overdrive
Our sympathetic nervous system is the fight-or-flight response that makes us feel anxious and afraid. Our parasympathetic nervous system is the relaxation response that counterbalances the SNS and helps us calm down after a heart-pounding incident. When the nervous system is healthy, they work in concert to help us manage stress. Chronic stress or prolonged trauma, however, can interfere with the bodys relaxation mechanism. When trauma is severe or prolonged or it leads to post-traumatic stress disorder , the SNS can get stuck on, making you feel restless, anxious, panicky, hyperaroused, hypervigilant, or sleepless. If this is the case, even when you try to relax, you arent able to shake off those feelings.
Relaxation Rx: If the SNS is stuck on, calm it with meditation, prayer, hypnosis, guided imagery, diaphragmatic breathing, and calming supplements, such as GABA, magnesium, or theanine. For PTSD, therapeutic interventions such as EMDR may be helpful.
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Stress Relief Techniques To The Rescue
Activities that switch on the bodys natural relaxation response feel great, Buenaver says. And they have been proven by research to improve sleep. They help by reducing the release of the stress hormones cortisol and adrenaline and by slowing your heart rate and breathing. Your body and mind calm down.
Yoga, tai chi and meditation are helpful stress relief techniques. So are these two simple exercises that Buenaver recommends to patients who are struggling with sleepless nights.
- In a quiet place, sit or lie down in a comfortable position. It may help to close your eyes.
- Breathe slowly in and out for about five minutes. As you inhale, breathe down into your belly. Focus on your breath.
- If youd like, repeat to yourself, Breathing in I am calm, breathing out I am coping.
Progressive muscle relaxation:
- In a quiet place, sit or lie down in a comfortable position.
- Take a few gentle breaths, in and out.
- Begin tensing groups of muscles one at a time as you breathe. Hold the tension as you inhale, then release it as you exhale. Take a few breaths as you notice how relaxed each muscle group feels.
- Start with the muscles in your head, neck and face. Move down to your shoulders, hands and arms, back, stomach, buttocks, thighs, calves and feet.
- Repeat for any areas that are still tense.
As you go through this exercise, feel the presence and absence of tension so you can spot lingering tension and do something about it, Buenaver says.