Life is stressful.
If you’ve managed to get through it thus far without stress, you’re a needle in a haystack! And lucky at that.
But when times get stressful, stress management tactics and relaxation techniques can help in leaps and bounds. They can calm you, help you manage your stress, and help you come back down to earth without your stress levels getting out of control or causing debilitating problems.
Maybe you’re looking for a new way to relax. Or perhaps you’ve realized you need to find a way to manage your stress better. You’ve come to the right place.
Here are the top 5 relaxation techniques you need to try:
1. Start Meditating
Meditation is everywhere. And there’s a good reason for it. It works for a lot of people. But it does take some practice. There are also a variety of different types of it, so sometimes it comes down to finding a meditation practice that works for you.
For beginners, you may choose to use a guided meditation phone app. These are excellent, especially if you’re just getting started. Or you can try on your own by setting a timer for 2-5 minutes. Try to focus in on your breathing. Inhale, then exhale. When you exhale, count ‘1.’ Do this all the way up to 10, then start over. If you find yourself at ‘15,’ don’t panic. Just start again. Remember, it takes practice.
2. Try a Mental Body Scan
If you’ve done yoga, you may have experienced a form of body scan before. Lie flat on your back on a comfortable surface. Allow your body to sink into the ground. Now, slowly relax and sink one body part into the ground at a time. Start with your jaw and your neck and face. Relax these parts completely. Continue to your arms, then your chest, and so on. It should take about 5-10 minutes to complete. And by the end, you should have no tension left in your body.
3. Give Progressive Relaxation a Shot!
Progressive relaxation is similar to a body scan. But it takes it a step further.
In progressive relaxation, you first tense the muscles in each body part or group, then relax them. This forces you to completely release the tension. And you want to make sure you first hold that tension for about 5 seconds to really feel it, so you know how to oppose it and let it go.
This whole process should take about 15 minutes of your time. Many people perform it every day to release anxiety and stress.
4. Go for Deep Breathing Techniques
When life gets stressful, we tend to panic. Our heart rate skyrockets and our breathing becomes shallow and fast. The best way to combat this? Slow it down!
Practice taking slow and deep breaths. Fill your stomach and chest with your inhale. Count to 4 as you inhale, then exhale and count to 4. Do this for 10-12 breaths. By the end, you’ll likely feel a little less tense or stressed.
5. Exercise!
Okay, this one is cheating a bit. It’s not exactly a relaxation technique. But it works. Exercise is proven to lower stress hormones throughout the body and promote feel-good chemicals like endorphins. It’s powerful. Start exercising regularly to reduce the stress in your life.
Try the above techniques out. See how they feel - or better yet, try each one and record how you feel afterward. You’ll have something to refer back to when you’re doubting if it actually works or not. Start living your life stress-free! Get into the mental state you want to be in, and begin reaching all your goals from there.