If the hectic lifestyle of a person has become stressful, experts say that relaxation techniques can help restore balance and some of them even have an effect in less than five minutes. Children must go to school, your spouse cannot find his pants, your boss scheduled an online conference and your best friend desperately needs your help and everything happens at the same time.
No wonder you cannot find a moment of relaxation. In fact, most women forget to relax. Here are ten relaxation techniques that can be used almost anytime and anywhere to reduce tension in a person’s life:
If you believe that meditation means to sit in uncomfortable positions and utter for an hour “ommmm”, you are wrong. Any repetitive action can be a source of meditation: walking, swimming, painting, knitting – any activity that can calm and relax. If a person is thinking about chores at work, the shortcomings of his relationship or have any kind of worry, experts recommend emptying the mind of these thoughts. Only 5-10 minutes of meditation a day are enough to relieve stress.
2. Imagine yourself relaxed
Your mind has too many thoughts when it is time to relax? Try to visualize a relaxing painting, a landscape. For everything to be more specific, create mental images of places as distant from reality: a favorite vacation spot, a fantasy island or anything else that might give rise to pleasurable sensations, such as the touch a silk blouse. The basic idea is that the mind releases stress and tension by replacing it with an image that triggers a feeling of serenity and calm.
3. Deep breathing
A stressed person will breathe superficially, while a calm will breathe deeply. So to turn tension into relaxation, breathing should be changed. You can adopt the following strategy: exhale all the air in the chest deeply, like a sigh. Then imagine that the center of the lower abdomen is profoundly important. Inhale and exhale again, all as a sigh, eliminating all air from the chest, breathing becoming deeper. The exercise is repeated ten times and the feeling of relaxation will be stronger.
4. Look around you
The way a person is anchored in the present and lives each day could fill his life. Attention should focus on a single activity. It is essential for each person to see things around her, for the mind not to always be concerned with finding all kinds of solutions. When a person lives in the present, that person will be able to avoid anxiety and depression.
5. A cup of hot tea
If you are a consumer of coffee, you should change this habit and replace it with a cup of hot tea. Coffee increases levels of the stress hormone cortisol, while green tea offers health and beauty. Chamomile tea is a traditional favorite for calming the mind and reducing stress. Black tea may be a suitable alternative in the fight against stress.
6. Manifest your affection
The feeling of relaxation can be induced by caressing a pet, embracing a friend or a family member. Experts say that social interaction helps the brain think better, encouraging finding new perspectives and solutions to situations that seemed impossible to solve. Studies have shown that physical contact can be useful for lowering blood pressure and cortisol levels in the body.
7. Self-massage techniques
When muscles are tense and you do not have time to visit a professional to disconnect, you can try self-massage techniques:
– Place both hands on the shoulders and neck
– Press the fingers and palms
– Massage thoroughly, keeping the shoulders relaxed
– Place one hand on the forearm of the other
– Squeeze and knead muscles with all fingers of the hand
8. Take a break
Adults need breaks, especially when they feel like they are about to burst. Experts suggest finding a quiet place to rest and get rid of stress. In this place, breathe deeply a few times, while the attention will be focused on releasing tension and calming the heartbeat.
9. Relaxation music
Music can calm the heartbeat and can soothe the soul. So when things get worse, you can listen to music and let the slow tempo of a relaxing song calm your heartbeats. Research shows that listening to 30 minutes of classical music may produce calming effects equivalent to the administration of 10 mg of Valium.
10. Take an attitude break
Thirty seconds is enough for the pace of the heart to calm. Therefore, experts recommend engaging into positive thinking. You can start by visualizing anything that might trigger positive feelings: the image of your child, the spouse, pets, pictures, pleasant vacation or anything else that would make you breathe slowly, relax and smile.