In today's hectic pace of life it is easy to become simply too busy to slow down and give your body and mind some much needed refuge and recuperation and essential downtime. Relaxation techniques can benefit everyone but are particularly helpful for those in recovery from physical and mental health conditions. They are also very useful for those working in stressful professions such as teaching, veterinary care and in the armed forces. Key areas to be explored in this article are listed below.
- Defining relaxation
- Relaxation techniques
- Key benefits of relaxation
What is Relaxation?
Relaxation is primarily about giving your body and mind the space and opportunity required to unwind and de-stress, providing time for you to recharge your batteries and be in the best possible shape to mentally and physically cope with life's daily challenges and unexpected events.
Adding just 30 minutes of daily relaxation techniques to your schedule is a really positive step to achieving better mental health. Common relaxation activities include gentle exercise, playing with a pet, listening to music, talking to a close friend or having a long, hot soak.
Relaxation Techniques
In addition to the activities suggested above there are also some key techniques that can have a positive impact on your life. These include: mindfulness meditation, breathing exercises and progressive muscle relaxation. Each of these can best be done by using a CD or, if possible, through attending a class (contact your local gym or leisure centre for information.)
Mindfulness meditation is primarily all about staying in the here and now and may involve slowly walking around a garden and spending time focusing on the feel of the ground/grass, the colour/texture/smell of specific plants or flowers. A simple mindfulness exercise is also holding a raisin in the palm of your hand, smelling it, feeling it, putting it to your ear, focusing on every minute detail before holding it on your tongue and tasting it and feeling the texture before slowly chewing it and eventually swallowing.
Progressive muscle relaxation is a process of going though each muscle group (feet, lower legs, thighs, stomach, chest, shoulders all the way up to the face. Each muscle group is first tensed for a few seconds and then relaxed.
Benefits of Relaxation
Relaxation is a great way to help your body and mind get some much needed rest and recuperation. Mindfulness also keeps you in the present (so you are no longer worrying about the past or future) and lowers physical arousal. This in turn increases feelings of calm and reduces anxiety symptoms. Regular relaxation will also help you learn to recognise tension and release it before it becomes a problem.
For most, it is certainly worth one investing in looking at what types of relaxation help you the most and perhaps setting aside regular time each week to really feel and appreciate the benefits to both your body and mind. Whether suffering from anxiety, depression, bipolar disorder or anorexia nervosa, relaxation is an important aspect of recovery.
Sources:
Edelman, S. (2002) Change Your Thinking Cambridge: Marlow & Co.
Freeman, C. (2002) Overcoming Anorexia Nervosa London: Constable Robinson.
Kate Le Page - Kate Henning-Le Page writes about eating disorders, body image and recovery issues. She specializes in anorexia recovery.
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