Unwind Your Mind: Five Tips For Relaxation

We often hear about the excessive demands that modern life places on us. With all the pressures placed on our time, and the relentless pace at which we live every day, we can easily get overwhelmed and feel the burden of stress on our minds.

Although it’s better to avoid getting too stressed in the first place, often that’s not possible.

However, managing your stress levels by learning some techniques for mental relaxation can help a great deal.

Below are a few simple suggestions to help you reduce the feelings of stress that you may be experiencing.

Exercise: Exercise is well known as an excellent form of stress relief. Going out for a run, having or swim, riding a bicycle or just going for a swift walk are all great stress reducers.

Firstly, exercise tends to make your mind focus on physical sensations in your body, taking your mind off your worries and concerns.

Secondly, exercise releases endorphins which are a chemical associated with feelings of happiness – exercise can literally make you happier!

Get Creative: Another great way to release stress and tension is through creative pursuits. These can be anything from writing, painting and making music, to dancing and cooking.

Creativity can help relieve stress by focusing the mind on something constructive, leaving you with a feeling of satisfaction and pride.

Creative acts can also take the form of emotional release – a cathartic experience that can help purge you of excessive emotional strife.

Meditate: Meditation comes in many forms, but most types of meditation can help with stress relief.

Not only does meditation allow you to set aside some time for yourself, but it gives your mind a break from the thoughts and feelings which may be stressing you out.

Meditation can help you face your problems from a calmer frame of mind, and help you to see things with a little more perspective. Like exercise, meditation can also be mentally relaxing.

Spend A Day Away: This is an obvious option, but taking a day or two away from all of your problems can really give your mind the break it needs to recuperate.

A day away can mean taking time to relax with the family, going go karting, spending some time at the beach or spending a night or two at a quiet bed and breakfast.

Relax In Nature: Spending some time in nature is often suggested as an antidote for stressful modern life.

It really can help though. Taking a day for a leisurely stroll through the woods can help you to slow down to nature’s pace.

Watching wildlife at work and coming face to face with huge trees and great hills or mountains can help to put things into some perspective, and may also help you to clear your mind. Just enjoy the simplicity of nature.

How Meditation Helps to Reduce Stress

Whenever you have just 10 minutes of free time, you can lower your level of anxiety, reduce stress and enjoy a much more relaxed state of being.

That is all the time that is needed for the Relaxation Response meditation technique to calm you down, and it also improves your cardiovascular health.

Created by Harvard physician and bestselling author Doctor Herbert Benson in the 1970's in the United States, the Relaxation Response delivers the exact opposite physical reaction to your natural "fight or flight" response.

When your mind perceives some type of stress or threat, you receive an adrenaline rush, your blood pressure, pulse and breathing rate increase rapidly, as does blood flow to your muscles.

The Relaxation Response meditation method helps to reduce stress by slowing down your breathing, blood pressure, metabolism and pulse rate.

You sit quietly with your eyes closed in a quiet environment for 10 to 20 minutes. Visualize your muscles relaxing, beginning at your feet and moving up through the top of your head.

You silently repeat a word or phrase, or have a particular sound repeated, that triggers a relaxing response in your body.

By continually training your mind to deliver this sense of calm and peacefulness when a particular word is repeated, you can easily access this stress-relieving tactic anytime and anywhere.

Develop a phrase or word which has special meaning to you, or one that sounds relaxing, such as "peace" or "restful".

This works because your brain switches conscious efforts to unconscious habit after several repetitions.

Your mind is an amazing machine, and when it notices a certain behavior accompanied by a particular response happening on a regular basis, it does not spend any time thinking about possibly delivering a different response.

It automatically and unconsciously does what it has been taught to do.

When you are first training yourself to benefit from meditation and the Relaxation Response, understand that this takes time.

It takes multiple repetitions before this becomes an automatic behavior.

You should also wait at least 2 hours after eating a meal before trying this process, as your digestive system can interfere with your success.

Do not set an alarm. The harsh sound of an alarm bell could undo all of the stress-relieving, anxiety-cleansing benefits you are enjoying.

It is acceptable to open your eyes and check a clock to see how long you have been meditating.

Practice twice a day for 3 to 4 weeks and you will find it easier and easier to drain the stress and anxiousness out of your hectic lifestyle.

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Learn more about how to manage stress on my page with all the information you need on this subject: How to manage stress



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