That Said You Can Remind Yourself How Rest Supports Your Work
As much as I want to say that rest is important for its own sake because its necessary and enjoyable, I also cant deny that it supports our ability to keep up on our responsibilities in the long run. Its okay to use that as motivation, especially if you have a hard time allowing yourself to step away from work or other obligations for some downtime. Not everything needs to serve productivity, but the truth is, youre going to perform better when youre well rested and have some gas in the tank, says Howes. If telling yourself that helps you feel less guilty and distracted during your downtime, so be it.
Speaking of, its also okay if you have mixed feelings about this. It can suck to have to tell yourself Taking a break from work will make you better at work, but also, thats reality. As long as we live in a capitalist society like this one, these thoughts, these doubts, these questions about whether we deserve rest and whether rest must exist to uphold this system are going to come up, says Caraballo. Grappling with the relationship between rest and work will always be a work in progress because we dont exist in a system that affords us not to have that challenge.
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
How To Relax More
Youll feel the most benefits from relaxation when you incorporate it into a regular wellness routine. Here are a few ways to do that:
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What Should I Do If I Cant Relax
Sometimes, it can be very hard to calm down, but rest assured that its never impossible. Even the most panicked feelings eventually end.
When youre struggling to relax, its a good idea to change your environment. Go for a walk around the block, around the office, or even around your apartment. It can really help to get your body moving and change your surroundings.
Enjoy Pockets Of Relaxation Throughout Your Week
Speaking of restricting yourself, its easy to fall into an all-or-nothing mentality around rest. Maybe you push yourself too hard during the week and only rest on weekends. Or maybe you tell yourself you dont have the time or bandwidth or resources to rest properly so you dont do it at all. When we do that, not only do we run the risk of burning out and rendering rest less effective overall, but we also wind up turning to activities that arent restful so much as numbing.
Take, for example, watching TV or playing video games. Theyre both awesome relaxing activities I love, but sometimes I wind up feeling guilty instead of really enjoying them. Why? Because I avoid them during periods I need to be productive, then get sucked in for hours when I finally have a chance to plug in.
According to Caraballo, that sort of restrictive behavior actually works against our rest. When you dont have smaller moments more regularly, you can fall into binges, he says. And given that for many, binges of all sorts can come with guilt, shame, and other emotions that impact our ability to really relax, its a lot more effective to build relaxation into your schedule regularly. So try sprinkling some of the activities you usually save for the weekend throughout the week instead and see how that works for you.
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Relaxation Tips: How To Relax Your Mind From Stress In A Day
In this new article youll learn how to relax your mind from stress.
Roughly a quarter of all people who visit their physician or medical healthpractitioner grumble about feeling tired, run down or exhausted. Usually an underlying health problem is the cause and their body is using all of its obtainable energy to combat the procedure which is the cause of the health issue.
Nevertheless, what if you are in a generally good health and still suffer from a lack of energy? What steps could you take to improve your energy securely and holistically?
The results of stress, poor nutrition, lack of exercise and allergies could all contribute to fatigue and tiredness so its essential to look at your life-style as a whole rather than concentrating on a single aspect.
Under normal circumstances stress is great for our bodies and provides drive, focus and persistence for our goals and aspirations. Nonetheless, today we are subjected to longer periods and higher levels of stress than our bodies could cope with.
If you are tired and feel stress is getting the greater of you it is essential you do something about it before you reach a stage of exhaustion.
Do all you could to decrease the stresses in your life which are having an adverse effect on your health and well-being.
In case your relationships are causing you anxiousness then try to work on your attitude towards them. Begin with your self and try hard not to get wound up or drawn into confrontations.
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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Give Your Mind A Break
Hopefully these 13 tips on how to relax your mind gave you some new ideas. You deal with so much on a daily basis, and probably just push through. But remember, just like your body needs a break from physical activity, sometimes your mind needs time to sit and relax as well.
The next time youre feeling mentally drained and exhausted, step away and just relax your mind.
How To Relax Your Mind From Stress:
In modern society it is becoming far more impossible to steer clear of stress filled circumstances. Too much stress could be unhealthy which is why learning to calm down is so essential. We all cope with stress when we go to sleep at night.
Whilst we are sleeping, our bodies become really relaxed and our heart rate, blood tension, pulse and body temperature decrease. This allows our bodies and minds a chance to recharge enabling us to face the following day with renewed energy.
In theory, relaxation does the opposite of what stress does. It gives the body a break and assists cancel out many difficulties that stress might cause. Relaxation could additionally decrease muscle strain.
Learning to calm down is like learning a new skill. It takes practise to become great at it. Here are a few ideas to help you accomplish it.
Most of us take breathing for granted, in stress filled circumstances our breathing could go off sync and we dont even note. This could lead to muscle strain, headaches and anxiousness. Performing deep breathing exercises on a daily basis could help reduce stress filled feelings.
Calm down your Muscles.
Our muscles tense when we are pressured. Learn to recognise muscle strain and then learn to lessen it.
Exercise could have a relaxing effect that makes you feel, think and perform greater. Yoga is an outstanding relaxer. But even just going for a brisk walk could make you feel so much greater.
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How To Relax Your Mind And Reduce Anxiety
It is important to practice both mental and physical relaxation techniques to combat your anxiety in a holistic manner.
Exercise is a physical activity that is effective in relieving tension in your body. By engaging in something that is physically exhausting or challenging in some way, you can greatly reduce the tension in your body.
Scientifically speaking, exercise decreases stress hormones and increases endorphins, uplifting your mood with feel-good chemicals. Physical activity may also provide you with a natural buffer against tension, allowing you to become less affected by the stressors in your life.
Any physical exercise can result in relaxation, including yoga, sports, weightlifting, running, or walking. Start with something that seems most enjoyable to you and practice exercising until it becomes a habit.
Exercise comes in many forms, allowing you to try a variety of options to find the one that works best for you. Be careful not to push yourself too hard or overdo it in the beginning, as this can lead to injury or prevent you from continuing to practice.
Meditation is a series of techniques used to relax the mind by teaching you how to be in the moment. Practicing meditation over time will not only reduce stress but will teach you how to better handle new stressors as they happen.
3. Gratitude Journaling
Focus on getting your thoughts on paper without judgement. There is no need for perfect grammar or spelling here!
How Managing Stress May Help Support A Healthy Mind And Body
Being aware of the effects of stress on your brain and body is a good start to managing stress.
Its no surprise that constant stress negatively influences your health. Not only can stress cause physical symptoms, like an increased heart rate, but recent research suggests that long-term stress may actually change your brain structure and lead to increased anxiety and other stress-related issues.2,3
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How To Practice Deep Breathing
- Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
- Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
- Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
- Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If you find it difficult breathing from your abdomen while sitting up, try lying down. Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale.
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.
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Come Back To Focused Mode In An Intentional Way
What’s the point of taking time to relax your mind if you don’t use what you learned once you go back into “normal” life?
The stars don’t go away just because you aren’t looking at them anymore. They’re still there to guide your behavior and thoughts.
After you’ve taken time to let your mind relax, coming back to the reality of living can become an opportunity to embrace, not an automatic reason to stress about.
Buddhists teach that the water underneath rocky waves is always calm. You can return to that state of calmness through contemplation and meditation, but you don’t need to be a Buddhist to reap the benefits of mental relaxation.
Anyone can do it.
The real key to relaxing your mind is not simply that you do it–it’s choosing a different path once you leave relaxation mode. It’s seeing the bustling hubbub of daily living in a new way.
And that’s what I’ve learned about mental health as well. When I looked at the blazing stars this past weekend, I remembered that I actually enjoyed doing it as a child as well. I had simply forgotten what it felt like. I had forgotten that, as a child, I had anxiety and OCD behaviors then too, and I remembered how hard it was for me to let myself relax.
But I did it. And I’m doing it again now.
Relaxing your mind from stress, strangely enough, takes effort. But it’s effort that is more than worth it in the long run.
It turns out, to regain my mental clarity, I simply needed to go to the desert to find my way back to shore.
Know What Actually Relaxes You
It might sound obvious, but tons of people arent very discerning or creative about how they spend their downtime. People often think theyre resting when theyre really not, clinical psychologist Ryan Howes, Ph.D., tells SELF.
For example, maybe you tend to count scrolling through Twitter for a couple of hours as relaxation. That might be restful to some people, but for many, its more stressful than anything. Or maybe you force yourself to do things that youve heard are supposed to be relaxinglike meditating, napping, or taking a bubble bathwhen you actually find them super boring or unhelpful. Relaxation isnt one-size-fits-all.
To start to figure out what rest means to you, you might want to reframe how you think about it in the first place. Relaxation is not one activityits the outcome of any activity, says Caraballo. And which activities lead to relaxation will depend on you. Explore hobbies, different types of physical activity, various means of socializing, self-care practices, and more. Then pay attention. Ask yourself, How do I feel after doing this? Do I feel grounded? Do I feel stable? Do I feel at ease? If so, maybe thats something that can be on your list as a way to rest from the world, says Caraballo. And if not, maybe you need to try something else.
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Structure Your Unstructured Time
I can’t say this enough. If you don’t take time to save time for yourself, other people will set your agenda for you.
There will always be people who can come up with hundreds of ideas for how you should spend your time. That’s why you need to be diligent about creating a plan for how you will spend your time off.
I’ve found that if I don’t plan ahead to have downtime, my anxious mind will look for pointless activities to fill up any available time I might have. A basic structure gets rid of this issue for me.
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: