It seems like everyone everywhere is stressed out nowadays! We constantly hear about hectic schedules, see people trying to do 10 things at once, and watch as people become irritable and short-tempered on high stress days. In order to combat the weight of daily stressors, we are often urged to “just chill out” and relax. Relaxation is particularly important because life stress does not usually change, so how we cope with it is what makes the difference. Relaxing can be easier said than done, however. Learning to relax is a skill just like any other—it takes time and practice to learn how to do it well but once the skill is mastered, it really pays off. Many people who regularly practice relaxation techniques report a greater sense of calm, positive self-esteem, improved health, and less stress. Further, relaxation has numerous physiological benefits for our bodies. It slows heart rate, lowers blood pressure, reduces muscle tension, and increases motivation and energy.
So what are relaxation techniques exactly? In general, relaxation techniques involve refocusing our attention away from something stressful and toward something calming and soothing. It also involves increasing awareness of our bodies. The best part of relaxation is that there is no one right way to do it so you get to decide what the best method of relaxation is for you. The only “rule” is that you should try to practice relaxation skills regularly in order to fully experience the benefits. It is most commonly recommended to set aside at least 10 to 20 minutes a day for relaxation exercises. Although there are many ways to relax, some of the most commonly used techniques include:
1) Deep breathing. Deep breathing is relatively easy to learn and can be practiced almost anywhere. The key to deep breathing is to breathe deeply from the abdomen (rather than the chest), getting as much oxygen and fresh air as possible in your lungs. Breathe in and out slowly (e.g., slowly count 1, 2, 3 as you inhale, and then do the same as you exhale). Try to clear your mind of everything except counting your breaths.
2) Progressive muscle relaxation. Progressive muscle relaxation helps you notice the difference in your body between feeling tensed and feeling relaxed because it encourages you to slowly tense and then relax each muscle group. You can start by tensing and relaxing the muscles in your feet and slowly working your way up to your face. Tense your muscles for at least five seconds and then relax for 10 seconds, then repeat for each muscle group in your body.
3) Visualization. In visualization, you imagine yourself in a peaceful, calm, soothing place. It can be any place at all as long as all your stress is gone in that place. Visualization is most effective when you use as many senses as you can. For example, if you visualize yourself sitting on a beach, use your imagination to see the beautiful blue water, hear the waves crash, smell the ocean air, and feel the sand in your toes.
Other common relaxation techniques include meditation, yoga, listening to music, and exercise. There are plenty of books and websites that offer more detailed information about relaxation techniques. As with the techniques themselves, look around and find the resources that are right for you. And remember: although it takes time and practice to achieve the full benefits of relaxation, the efforts you put in now will pay off when you are better able to cope with stressors and your body and mind are healthier.
Kelly H. Theis, Ph.D.
Licensed Clinical Psychologist