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Relaxing techniques
Relaxation is an active process involving methods that calm your body and mind. Learning how to relax takes practice, just as learning how to ride a bicycle takes practice. Once you know how, it becomes easy . The health information relaxation including biofeedback, stress management, breathing control, imagery, meditation, yoga, hypnosis, progressive muscle relaxation, and more. Its depends on ones personality how can relax. All humans are different from each other.
There are a variety of relaxation techniques. Some people choose meditation, while others choose physical exercise. I always prefer exercise. There are breathing exercises and muscle relaxation techniques as well. The following section contains resources that can help you learn more about relaxation and relaxation techniques.
Meditation
Mediation may be thought of as "assisted negotiation.”.Central to mediation is the concept of "informed consent." So long as participants understand the nature of a contemplated mediation process and effectively consent to participate in the described process, virtually any mediation process is possible and appropriate.
Relaxation & Stress Management
Stress management encompasses techniques intended to equip a person with effective coping mechanisms for dealing with psychological stress, with stress defined as a person's physiological response to an internal or external stimulus that triggers the fight-or-flight response. Stress management is effective when a person utilizes strategies to cope with or alter stressful situations.
Relaxation Quotations or music
Maybe these will inspire you. It is really helpful for me. I majority of the time use music for relaxing.
Other relaxation Techniques
*Close your eyes and relax.
*Loosen your clothing and get comfortable.
*Tighten the muscles in your toes. Hold for a count of 10. Relax and enjoy the sensation of release from tension.
* Flex the muscles in your feet. Hold for a count of 10. Relax.
*Move slowly up through your body- legs, abdomen, back, neck, face- contracting and relaxing muscles as you go.
*Breathe deeply and slowly.
*Think positively.
*Time out regularly wherever you engaged with.
*Stretching yourself (I love it .It really works)
Now come back to the history of Psychology. There are several theories and techniques. I will share only these two types of relaxing techniques;-
1-Progressive Relaxation: Dr. Edmund Jacobson, in the early 1920's, developed a system of relaxation he called Progressive Relaxation. This type of relaxation involves tensing and then totally relaxing specific muscle groups.
The goal of Progressive Relaxation is to eliminate the residual tension in the body and to achieve a complete state of relaxation. This is done through directing the muscles to loosen and relax.
The benefits to practicing Progressive Relaxation are many. Here are a few.
* less tension held in the musculature of the body
* a calm emotional state
* increased energy
* restful sleep
Autogenic Training:
Developed by Johannes Schultz and Wolfgang Luthe in the 1930's, this method of relaxation utilizes the healing capabilities of the brain and the power of suggestion. This method involves repeating certain mental directives and concentrating on them until the body responds. An example of this would be "My arms are heavy and warm" and focus on the sensation of the arms feeling heavy and warm.
The benefits noted using Autogenic Training Relaxation are many. Here are a few.
* complete relaxation of mind and body
* less fatigue and tension in the musculature of the body
* improved efficiency at work
* restful sleep
* relief from anxiety
Hope you are having a wonderful weekend.. Keep smiling!
~Irma Khan
Permit if I may a different take on relaxation, derived from a little discussed attribute of the musculature. The following argument and procedure is derived from an article in the International Journal of Stress Management in 2006.
____________
Rest in Peace (and Quiet)
In the literature of stress, stress is commonly attributed to a monolithic ‘flight or fight’ reaction that accounts for all attributes of the stress response, from fear and anxiety to the tension that is elicited in a distractive day. Yet for minor or small scale choices or distractions, this ‘stress’ response begins with merely the slight yet sustained activation of low threshold or Type 1 muscular fibers. These muscles are activated easily and rapidly, deactivate slowly, and when sustained quickly fail and cause pain and exhaustion. (This is why at the end of a distraction filled working day we commonly report not fear or anxiety, but merely a state of exhaustion) This activation pattern does not entail fear or anger and is generally not reported as anxiety. Because of the neuro-muscular characteristics of this type of muscular activity, reducing the salience or frequency of distractive events is not enough to disengage this sustained or tonic tension. Distractions instead must be totally eliminated for a sustained period of time, and this is what is implicitly done in meditative practices. The question, yet unanswered, is what is the relative role of rumination and distraction in the maintenance of these low level stressors.
The Cinderella Effect
A common truism is that distractions not only cause us to get tense and remain tense during the day, but that tension ‘builds’ until we are sore and exhausted. However, the neuro-muscular processes behind this event are not widely known. Named after the fairy tale character who was first to awake and last to sleep, this ‘Cinderella Effect’ represents the fact that slight but continuous distractions (e.g. the continuous choice opportunities of surfing the internet or accessing email instead of working) elicit the continuous activation of low threshold units (also called Type 1, slow twitch, or Cinderella fibers) of the striated musculature, which unabated will lead to their failure and the successive recruitment of other muscular groups to take up the slack. The result is pain, exhaustion, and often a literal pain in the neck. (To elicit a similar result, try lightly clenching your fist for a minute or so.) In addition, as the name Cinderella underscores, this muscular activity does not immediately cease when distractions cease, and is sustained even when we take a break or rest.
Thus, even slight or intermittent distractions will elicit sustained or ‘tonic’ muscular tension, and usually to harmful and painful effect. It follows logically that only a radical and sustained reduction in distraction can result in a totally relaxed state. Thus, to be relaxed, a reduction in distractive choices is not enough, distraction must instead be totally eliminated or deferred, and that is what meditative practices implicitly do but ironically never explicitly concede. The problem is that meditation also entails a radical reduction in rumination as well as distraction, and the emphasis in meditative disciplines on the control of rumination obscures the distinctive influence of distraction in maintaining tense or anxious states. (Indeed, the respective roles of rumination and distraction have never been separately studied in the scientific literature on meditation.) However, if distraction and only distraction can be monitored and avoided in the many environments that are stressful primarily because of distraction, then one can achieve the means to be relaxed, even if the level of rumination is not altered. Thus one can learn to become relaxed even in workaday environments.
The Cinderella Method
The procedure:
First: Take a mental or physical inventory of all the minor unessential judgments in a working day that would entail minor avoidable gain/loss. These 'distractions' included doing one's work vs. reading the newspaper, watching TV, chatting on the phone, internet surfing, or other diversions. This provides a comparative or base rate to which to compare future behavior, and trains you to notice or attend to distractive choices.
Secondly: Set aside fixed times during the day (e.g. 8-9 am, 1-2pm) when you will completely avoid these choices. Then simply perform your rationally considered behavior (i.e., your work), or if not, just sit.
That's it.
By continuously eliminating these distractive choices from major portions of the day, you can still anticipate and be aware of them, but you cannot be stressed by choosing between them. By deferring irreconcilable choices, tension falls, relaxation occurs, and you can go about your day more relaxed, more alert, more productive, and without the painful regret that occurs from a day misspent. Finally, by providing a feedback function to train attention and to compare behavior across days, you can compare corresponding emotional behavior (i.e., tension) across behavior or 'trials', demonstrate the efficacy of the procedure, and be reinforced for the overall effort by that feedback.
What the Cinderella Method Does
The Cinderella Method is essentially a method of exercising a control over tension in its often initial form as a subliminal behavior that escapes conscious awareness. This method allows one to sustain a natural or homeostatic resting state that otherwise is disrupted in even a slightly distractive environment. Since for small distractions the proprioceptive stimuli which alert one to tension only indicate the presence of tension after tension has been sustained for some time, the isolation and control of the discriminative stimuli that are correlated with the initiation of slight or minor tension allow for tension to be avoided before its sustained occurrence taxes the musculature and autonomic nervous system. Conversely, the method also trains one to mentally recreate or ‘learn’ the proprioceptive stimuli associated with relaxation, and thus be able to ‘voluntarily’ induce relaxation. Since relaxation as a voluntary response (actually, what is learned is the inhibition of tension, since relaxation is not a response but is technically the non-activity of the musculature) is incompatible with tension, it will also mitigate tension caused by distraction and rumination even when both are not avoided.
Finally, the Cinderella Method sharply contrasts with prevalent stress control procedures, which emphasize the modification and control through psychotherapy and other means large scale or molar distractions or problems, such as domestic or other workaday difficulties and the rumination they entail. The Cinderella method is based on the premise that stress is predominantly caused by small scale or molecular problems or distractions that in contrast to rumination are far more frequent yet are more easily controlled. Because control is easy, time consuming therapeutic intervention is not required.
Marr, A. J. (2006) Relaxation and Muscular Tension: A Bio-behavioristic Explanation, International Journal of Stress Management, 13(2), 131-153
(A PDF copy of this paper is available free upon request: stassiagalenkova at yahoo.com)