RELAXATION FOR EVERY DAY
A RELAXING ROUTINE
Relaxation exercises can be a powerful weapon against stress. If you learn to relax your breathing and muscles, then it’s likely that your mind will follow. In a similar way, easing stressful thoughts and worries in turn helps the body to fully relax.
There are lots of different techniques you can try in the following pages of this book. Whichever you choose, try to practise it at least a couple of times a week so that it will be effective when you need it most. This takes patience and determination, but persevere – it’s worth it. Tell yourself that relaxation works like a muscle – the more you exercise it, the stronger it gets.
BALANCE YOUR BREATH
When you’re feeling stressed, your breathing rate becomes faster, shallower and higher up in your chest. Deep breathing allows you to take fuller, slower breaths. Try this kundalini breathing exercise:
Sometimes the most important thing in a whole day is he rest we take be ween two deep breaths.
TAKE CHARGE
Being disorganised or leaving things until the last minute leads to frustrating or crisis situations, which are likely to make you feel stressed. If you establish your priorities by making a daily or weekly to-do list to help you plan your time effectively, then you are more likely to feel relaxed and be able to cope – especially when unexpected obstacles crop up.
Good order is the foundation of all good things.
HAVE SOME ‘ME’ TIME
Taking time to relax is just as important as working or ticking jobs off on your never-ending to-do list. As a minimum, take short relaxation breaks during your busy day. If you can, schedule time in your day just for yourself so that you can recharge your batteries for all the other things you need to do. Learn what your red flags for stress are and have some me time up your sleeve to counteract these when they appear.
TALK IT OUT
Whether it’s a trusted friend, a family member or a professional counsellor, finding someone to talk to about your feelings and worries when you are feeling stressed and stuck in a negative spiral can really help you get things off your chest, which, in turn, will help you relax. The simple act of vocalising your thoughts can help you understand them better and think problems through logically, and may even make your worries seem smaller. Talk to people who can help you put things into perspective and work out practical solutions.
STRESS IS A CHOICE:
so is peace of mind
HAVE A CUPPA
There’s nothing more comforting than a nice cup of tea. However, too much caffeine can have an impact on sleep quality – research suggests consuming caffeine after midday can negatively affect your sleep, so save your caffeinated teas and coffees for a morning treat and consider switching to a more calming brew after lunch. The menthol contained in peppermint tea is a natural muscle relaxant, making it a great option to have before bedtime. Camomile and valerian contain flavonoids, which also have a calming effect on the brain.
Relax.
Everything is running right on schedule
LEARN TO SAY ‘NO’
It’s human nature to want to be seen as obliging, but don’t feel that you must take on every request or opportunity that comes your way. Saying ‘no’ doesn’t mean you are self-centred or uncaring; it protects you from over-stretching yourself and can be very empowering.
Today I choose serenity
FOLLOW A WIND-DOWN ROUTINE
What’s the first thing you do when you get home from work after a long, stressful day? Pour a glass of wine and turn on the TV? Having a wind-down routine can help you make the mental switch from work mode to relaxation. Try to avoid stimulating things, such as alcohol or looking at bright screens; instead, try getting changed out of work clothes into pyjamas, reading a book, listening to soothing music or having a bath with some relaxing essential oils, such as lavender, to help you feel relaxed and sleepy.
There is more to life than increasing its speed.
SHAKE IT OFF
Vigorous movement can help to relax our bodies and get them ready for sleep, as it tires out the muscles and helps relieve tension. That doesn’t mean you need to head to the gym – try jumping up and down or running on the spot, imagining that you are shaking the energy out of your system, and you will be ready for bed in no time. If you find this too stimulating before bed, try doing it earlier in the afternoon instead of in the evening.
DO A BODY SCAN
Stress not only affects our emotions but can manifest itself as physical symptoms. Tension in the jaw or neck, digestive problems and headaches can all result from stress. If you learn to recognise these signs in your own body, you have a chance to deal with the problem before it gets too out of hand.
A key way of checking this mind-body connection is to give yourself a ‘body scan’. Sit quietly and systematically assess your body, starting at the top of your head and moving down over your face, the back of your head, your shoulders, arms, hands, torso, hips, legs and feet. As you do this, notice the sensations you feel. Are there any areas of tension, pressure or discomfort? If so, breathe into these areas and allow them to soften and relax.
Practising this technique on a regular basis can help you become more alert to the messages your body is sending. By exploring the link between body and mind, you will start to notice which parts of the body become tense or out of balance when you experience a particular emotion, and can take steps to alleviate the tension.
Each of us needs to withdraw from the cares which will not withdraw from us.
HUG SOMEONE YOU LOVE
Our worries melt away when we are in a hug. This is because having a cuddle releases the hormone oxytocin from the brain, which causes muscles to relax and releases tension in the body. It elevates mood and alleviates stress by reducing the levels of circulating stress hormone cortisol, and calming the mind.
A CHANGE IS AS GOOD
AS A REST
PRACTISE YOGA
Yoga is an ancient discipline that combines physical poses, controlled breathing and meditation. Studies have found that regular practice can help reduce stress, lower blood pressure and heart rate.
Although there are many different styles of yoga, Hatha yoga may be a good choice for stress management, and beginners often find the slower pace easier to follow.
The British Wheel of Yoga (www.bwy.org.uk) is a good place to look for a class with a qualified teacher in your local area. There are also lots of classes available online. Search on YouTube for free tutorials.
PUT YOUR FEET UP
The Vipariti Kirani yoga pose, which is suitable for beginners, involves lying on the floor and resting your legs up against a wall for a few minutes (shuffle your bottom as close to the wall as you can). This relaxing pose will give the body a good stretch out after a day spent crunched up in an office chair. It also helps create peace of mind.
Slow down;
there’s no need to rush
TUNE IN TO THE MUSIC
Listening to the right music has the power to take away all your worries. When you’re feeling stressed, belting out your favourite song can give you an energy boost; alternatively, classical music can be especially relaxing right before bedtime. Create a playlist of your favourite stress-busting tracks and listen to it whenever you feel the need.
Flow with whatever may happen and let your mind be free: stay centred by accepting whatever you are doing.
SHRUG IT OFF
A quick way of relaxing your shoulder and neck muscles if you have been sitting at your desk for a long time is to simply shrug your shoulders by raising them to your ears and then relaxing them. Repeat a few times to release tension whenever you feel stressed.
Take a deep breath and let things go
TAKE A QUICK POWER WALK
When you’re feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. You’ll get the benefits of alone time and physical activity as well as a few minutes to gather your thoughts and de-stress.
It does good also to take walks out of doors, that our spirits may be raised and refreshed by the open air and fresh breeze.
EMERGENCY CALM
If you are feeling extremely anxious and need to control your body’s stress response, you can ‘reset’ yourself by applying pressure to a point between your second and third knuckles. Move your thumb down your middle finger toward your palm. You will be able to feel a soft, slightly indented spot on the inside of your finger if your palm is facing up. Apply medium pressure to this spot on either hand for a few minutes to restore your equilibrium.
