7 Relaxation Techniques to Overcome Stress – Stress is often difficult for us to avoid, especially in uncertain situations such as a pandemic. If we don’t control it, stress will interfere with mood, relationships, sleep routines, even bodily functions.
Everyone has a different way of managing stress. If you haven’t found it yet, the following relaxation techniques might be tried for stress management.
Finding the most appropriate technique with us does require trial and error (trial and failure), but when you find the right technique you will feel much calmer. 7 Relaxation Techniques to Overcome Stress.
7 Relaxation Techniques to Overcome Stress
- Progressive Muscle Relaxation
Plum Counseling and Wellness founder, Jessie Bohnenkamp, LPC, NCC, recommends trying progressive muscle relaxation techniques.
He explained, when feeling stressed, we often strain our body parts, which then sends signals to the brain that we are not safe and need to be alert to danger. Cara Bermain Poker
Lie down, or in a comfortable position, then start with your toes, focus on fully relaxing each muscle group or body part, slowly moving up to your body and then allowing all the tension to flow away, he told Popsugar.
- Take A Deep Breath And Walk
If you feel stressed, try to leave the house for a walk while still paying attention to safety and keep a distance. Although a little but can help clear the mind. In addition to walking, focusing on slow deep breathing while reminding ourselves to repeat the breath also helps.
The writer and founder of Hammond Psychology & Associates, P.A, Nekeshia Hammond, PsyD, suggests taking a deep breath when we feel panicked. This simple method can restore and revitalize one’s mood and energy level.
- Contact Loved Ones
“Try contacting friends or people you normally contact when you are vulnerable and weak, let them give you calm and direction,” said counselor Louis Laves-Webb, LCSW, LPC-S.
Allow yourself to lean on the people you love and share the sufferings, insecurities and worries that are felt.
- Do a “Scan” Of The Body
Stress often arises in various ways throughout our body, which is why stress management specialist Sandra Thébaud, PhD, suggests to do a body scan or scan whenever you feel stressed and need to relax
How to do it?
“Start with your head and lower your legs. If you feel tension, exhale and release tension. By consciously releasing tension from your body, you will be able to feel relaxation and rejuvenation immediately,” Dr. Thébaud.
Focus on the things you need to be thankful for because gratitude gives us perspective and makes us not think that our lives are full of suffering.
- Relax And Rejuvenate Yourself
“If you feel something is wrong in your day or your stress level is high, rest for 10 to 15 minutes,” said Wellness IRL founder, Tasha Holland-Kornegay, PhD, LPC,
Find a place where we can relax to do something that makes you happy in that place. Then, do what you like. Whether it’s singing, reading, drinking coffee, or just staying quiet.
Stretching is not only for runners or people who work out in the gym. Dr. Holland-Kornegay recommends stretching every day to help relieve stress and relax.
You don’t need a lot of time doing it and can just stand in the doorway and try stretching out to reach the side of the door frame. Hold for 90 seconds then release.
This simple exercise will fascinate the nervous system and increase your energy, Dr. Holland-Kornegay.
- Talk About Yourself To Yourself
Talking to yourself may sound strange, but talking to (as if) a third person can be used to anticipate stressful, anxious events, or when dealing with something that has caused stress and anxiety in the past, such as rejection or failure.
Director of Michigan State University’s psychophysiology laboratory, Jason Moser, PhD, said, to speak for themselves, start by discussing events that stress you out to that “someone”.
When you use your own name, the brain switches to another mode as if you are talking to someone else. In short, what happens is that you create a psychological distance between yourself and the problem you are facing, he said.
If you are someone who considers current events as a challenge, Dr. Moser suggested trying meditation for 15 minutes.
The nice thing about meditation is that, like talking to yourself, it is very flexible and there are so many resources and online applications to guide you to meditate, he said.
Try to sit still for 15 minutes a few times a week, without distraction and pay attention to your breathing. That will help.