Stress is a big part of every day life, and with almost half of Briton's considering themselves 'stressed' it's never been more important to build relaxation into your daily life.
To reduce your anxiety levels practice one of the following relaxation methods for 10 minutes at least twice a day:
1) 7/11 breathing - this incredibly simple (and incredibly effective) breathing technique that relaxes your body and mind is explained here.
2) The clenched fist method - this simple technique is derived from yoga and can be done anywhere:
- Settle yourself comfortably and make your hands into the tightest fists possible.
- Look at your fists carefully as you scrunch them harder and harder, being aware of the whiteness of the knuckles, the feeling of your nails against your palms, the pressure of your thumbs against your forefingers and the rigidity of your wrists. Notice too, the tension moving up your arms to the elbows and shoulders.
- Close your eyes and keep squeezing your fists, concentrating on the tight physical sensation.
- Then with your attention focused on how the tension feels, allow your fingers to slowly unwind, and concentrate instead on the spreading sensation of growing relaxation.
- Now feel the enjoyable sensation of relaxation spreading naturally through your fingers and up your arms as the tension drains away, concentrating on what form it takes, maybe a tingling feeling or a sensation of warmth.
- Whatever form it takes, let the relaxation spread through your body, relaxing your brow, cheek muscles, your jaw, your shoulders, chest and so on, down to your toes.
- Keep your focus on the stress falling away and the calming differences you feel in your body.
- Repeat for as long as you like and enjoying the calming changes that occur throughout your body. As your body relaxes, so does your mind.
- Work gradually through the main muscles of your body, tensing each in turn for a count of 10 and then relaxing them. As in the precious technique, this works on the simple mechanical principle that, if you tense muscles and then relax them, your muscles are always more relaxed afterwards than before you tensed them.
- Try starting with your feet, move up to your calf muscles, then your knees, your thighs, your stomach muscles and so on.._______________
More self help tips:
How does deep breathing make you feel relaxed?
Think differently in 4 steps
How to beat emotional stress
How to stop worrying