Visualize What Makes You Happy
Teachers mightve called it daydreaming when you were young, but visualizationor guided imageryis a powerful form of mindfulness that can help you see your goals more clearly. You can also use it as a simple way to relax and enjoy your happiest memories or imagine your most anticipated experiences.
Write Down Your Thoughts: Journaling And Free Writing
Journaling, keeping a diary, and free writing are all popular ways of clearing your head by literally and metaphorically moving thoughts from your brain onto a piece of paper.
Writing down your thoughts is an opportunity to release some of the clutter thats bouncing around in your head all day, acknowledge it by giving it form, and let it stay there on the paper or put it somewhere useful.
For example, you could write down all the thoughts that keep nagging you and put each one where it belongs: a to-do list, your calendar, your notebook of inspiration, or a sticky note on the refrigerator. That way, theyre no longer bothering you when youre trying to relax instead, theyre waiting for you in the place where youll actually act on them.
Daily journaling is also simply a great way to relax. It can help you acknowledge your experiences and how they made you feel. Theres no one to judge what youre writing, so you can be as free as youd like with your thoughts.
Why Relaxing Is So Important
Theres no doubt that todays modern lifestyle can be stressful. Between work, family, and social obligations, it can be hard to make time for yourself. But its important to find the time.
Relaxing can help keep you healthy, in both your body and mind, helping you recover from the everyday stresses that life throws at you. Luckily, no matter how busy you are, its simple to learn how to create time for chilling and also how to best relax.
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Number : Create A Gratitude Practice
Gratitude is a powerful force that you can use to expand your happiness, improve your health, andyou guessed ithelps you cope with stress.
Many scientific studies, including research by renowned psychologists Robert Emmons and Michael McCullough, have found that people who consciously focus on gratitude, experience greater emotional wellbeing and physical health than those who dont.
Accepting That You Deserve To Unwind Is The First Step
“The biggest barrier most people face when it comes to relaxing is their mindset about what ‘relaxation’ really is,” says Lisa Kaplin, psychologist and women’s empowerment coach.
Making time to chill out can be especially challenging for women, according to Kaplin, “because they often have so many things on their plates, including the emotional labor of running a home. A woman will sit down to relax and her mind will be spinning about all of the things that need to be done. If she believes she canât relax until all of that is complete, she never will.”
In case you need a reminder: The world won’t end if you do press pause once in a while,and your body has ways of letting you know it’s actually a need, not a luxury. Kaplin says the true key is developing “a mindset of, ‘I can relax whenever and however I choose.‘ Then comes “getting present in the moment and choosing oneâs form of 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.
How Can I Relax Fast
If youre feeling very stressed or panicked and need to calm down quickly, we recommend progressive muscle relaxation. Its proven to lower your heart rate, helping you to feel more at peace.
To do progressive muscle relaxation, begin by tensing the muscles in your forehead and then releasing them. Do this with each muscle group all the way down to your toes.
If you prefer to do something different, you can also try breathing exercises to calm down quickly. Even taking a couple of long, deep breaths is enough to slow your heart rate and help you feel more relaxed in the present moment.
You can also try a quick meditation to regain your sense of calm. We recommend this five-minute session to help you chill out.
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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.
Why Relaxation Is So Important Posted By Justine Clarabut On 15 April 2019
Sometimes the most productive thing you can do is relax Mark Black
This is such an inspiring yet simple quote! At times, we get so embroiled in our hectic lifestyles with deadlines to meet and work-life pressure that we actually forget to relax! Yet relaxing for just 5 minutes periodically by stepping away from what is causing our stress levels to rise, can give us the energy we need to tackle our workload or problem we are facing.
Stress isnt all bad! A certain amount of stress is necessary to deal with difficult situations in our everyday lives. Physical changes in our bodies occur enabling us to take action, which fades quickly once the problem encountered has gone. However, if we stay in a state of high stress for too long, it can be damaging to our health.
Stress can affect our physical, mental and emotional wellbeing and how we react or behave!
Being over stressed for long periods of time can also cause fatigue. According to mentalhelp.netByproducts of stress hormones can act as sedatives . When such hormone byproducts occur in large amounts , they may contribute to a sustained feeling of low energy or depression
We are not always able to avoid stress but learning to manage stress is key!
Refresh throughout our day!
- Focus on your breathing
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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.
Quick Ways To Reduce Stress
Taking care of your long-term mental and physical health is an important part of stress management. However, there isnt always time to take a nap, hike a fourteener, or read a novel. Thus, here are 25 ways to reduce stress in five minutes or less. From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.
1. BreatheSlow, deep breaths can help lower blood pressure and heart rate. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body.
2. Listen to Music No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If youre in a public place, just listening to music can be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.
3. Take a Quick Walk When youre feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. Youll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts.
4. Find the Sun If its a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people.
8. Rub Your Feet Over a Golf Ball You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball.
12. Be Alone
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Do Relaxation Techniques Work To Manage Health
Ongoing research about the effectiveness of various relaxation techniques has led to mixed results. For some conditions, research shows that ways to relax are helpful to a certain extent, a great extent, or are inconclusive one way or another.
Anxiety is a mental health condition that researchers hope to find healthy, nondrug ways to alleviate. The anxiety associated with certain medical problems heart disease and inflammatory bowel disease, to name two may be relieved by use of relaxation techniques. Researchers say undergoing relaxation techniques prior to having dental work done or a breast biopsy may lower anxiety. Other research touts the benefit of ways to relax for older people with anxiety.
However, the studies are less clear about the value of relaxation methods for those with generalized anxiety disorder. Rather, those individuals are more likely to achieve better long-term results with cognitive-behavioral therapy , a type of psychotherapy.
Childbirth is another area researchers have studied regarding the effectiveness of relaxation techniques. Their conclusions: self-hypnosis may result in a decreased need for medication to alleviate pain during labor, and guided imagery, progressive muscle relaxation and breathing exercises may help women manage labor pain.
Heart disease patients may be able to reduce anxiety and stress, while also improving heart rate, by using relaxation techniques.
How Can I Relax My Mind
While we cannot eradicate all stress from our lives, we can learn to manage it better. First, begin with an awareness of stress response and the number of stressors you expose yourself to daily. What does keep your mind in constant alertness? What does bring you the most worry?
After identifying issues, you can look for treatment. The possibilities are endless, from physical movement to nutrition, sleep, meditation, and breathwork.
We outlined four relaxation exercises that will relax the mind and are beginner-friendly.
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Don’t Forget To Breathe: Meditation Really Works
“So much of our day is spent in anxiety producing thoughts, either reliving that horrible conversation you already had or fantasizing about how you’re going to get your way in the future,” says Lodro Rinzler, and co-founder of MNDFL meditation centers in New York City. “Mindfulness invites us to rest in what is happening right now. We can relax the body and mind to the extent we realize that, in this moment, we are basically okay.”
To those who are new to meditation, Rinzler suggests practicing a simple 10-minute exercise: Just breathe.
“Sit in a relaxed but uplifted posture, extending upward through the spine. Rest your hands on your lap to offer extra back support. Tuck in the chin slightly and relax the muscles in your face. Then simply tune into the natural flow of your body breathing.”
If you find your mind wandering, that doesn’t mean you’re bad at meditating. “Simply acknowledge you drifted off, which happens to everyone, and bring your focus back to the breath.”
It’s not about perfection, Rinzler says, but practicing how to stay present. “The more we do that on the meditation seat, the more we’ll be able to notice when we’re triggered by stress and instead choose to relax into whatever is currently occurringâbe it a meal, or a walk, in a much more thoughtful way.”
The Importance Of Relaxing
How many times have you felt overwhelmed by the hundreds of thoughts occupying space in your brain? It can make it hard to think clearly and make the best decisions in important situations.
When your body is constantly dealing with tension or stuck in fight or flight mode for extended periods, it can cause stress and other negative effects on your mood, your energy levels, and your overall well-being. Not only is this distracting when youre trying to focus, but its unhealthy.
Calming your nervous systems stress response is important to your overall well-being. When you pay attention to your mood, energy levels, and body, youll begin to notice the tension that contributes to stress and anxiety. Then, you can try some simple ways to relax and promote stress reduction.
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Do Yoga Tai Chi Or Qigong
Several techniques you might at first think of as exercise can also help you relax your body.
Yoga includes a wide range of positions and activities that can make you sweat, but theres also a whole category of yoga dedicated to mindfulness and relaxation.
Tai chi and qigong are low-impact forms of exercise that you can do with no equipment. These gentle activities can help you quiet your mind as you focus on stretching your muscles and connecting with your body.
Easy Ways To Relax Your Mind And Body
Accepting that you deserve to unwind is the first step.Lisa Kaplindo‘I can relax whenever and however I choose.’Don’t forget to breathe: Meditation really works.Lodro RinzlerMNDFLbest meditation appsTen Percent HappierEven a short yoga session will relax your body and mind.Keri Gans5 Minute YogaSpend time in nature.Oprah wroteO, the Oprah MagazinestudyJournal of Positive PsychologyUBC NewsEat your way to less stress.Try masturbating.toy recommendationsfor beginnersquietest onesOnce you’ve identified your go-to relaxation techniques, honor yourself by actually doing them.
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How To Relax Your Mind From Stress
Do you know how to relax your mind?
Probably not, which is why youre reading this article! According to the numbers, Americans are more stressed out than ever before. Whether its working 40+ hours a week, troubles at home or constantly worrying about things that havent even happened yet, most people struggle to relax.
Unfortunately, the costs of always being stressed out and on edge are much more than you think. From high blood pressure to stress hives and other health problems, your inability to relax is literally killing you!
But heres the thing. Most people want to sit back and relax, but their minds are so busy thinking about everything going in their lives that it seems nearly impossible to reach a calm state of mind. Were here to help.
Below, weve put together a list of 13 tips on how to relax your mind so you can have mental clarity and break free from the stressors of everyday life.
Finding The Best Relaxation Technique For You
For many of us, relaxation means flopping on the couch and zoning out in front of the TV at the end of a stressful day. But this does little to reduce the damaging effects of stress. Rather, you need to activate your bodys natural relaxation response, a state of deep rest that puts the brakes on stress, slows your breathing and heart rate, lowers your blood pressure, and brings your body and mind back into balance. You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, yoga, or tai chi.
While you may choose to pay for a professional massage or acupuncture session, for example, most relaxation techniques can be done on your own or with the aid of a free audio download or inexpensive smartphone app. Its important to remember, however, that there is no single relaxation technique that works for everyone. Were all different. The right technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind to elicit the relaxation response. That means it may require some trial and error to find the technique that work best for you. Once you do, regular practice can help reduce everyday stress and anxiety, improve your sleep, boost your energy and mood, and improve your overall health and wellbeing.
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Drink Water Water Water Everywhere
Youve got the Keurig programmed to start the moment you rub the sleep out of your eyes. Before you caffeinate or eat breakfast, reach first for a glass of water.
Human beings are made up of 50-75% water. When water is flowing, it stays pure like a river, describes Medha Garud, former Director of Shankara Ayurveda Spa. Whereas stagnant water can get contaminated like a pond. So its important for us to keep this water flowing within us.
Drinking a cup of warm water after waking up dissolves toxins, stimulates bowel movements, and kicks in the digestive fire that sends a wake-up call to your metabolism. Drinking water before going to bed helps flush out toxins. Sipping water throughout the day helps you stay alert and energized. According to a 2015 study, women who drank water reported feeling happier, and had lower levels of tension and depression.
Water regulates your body temp, lubricates and cushions joints, protects your spinal cord and helps eliminate toxins. Dehydration is what accounts for your slumped posture, tight muscles and fatigue. University of Connecticut Research indicates that even mild dehydration can cause irritability and lower energy levels. When our energy is depleted, we pile on stress faster than toppings at a fro-yo bar.