How to learn to relax: effective relaxation techniques. How to learn to relax in different situations

For insomnia, use special exercises and meditation.

What is the ability to relax?

Relaxation - what is it? Modern man is predominantly in a tense state.

We experience stress at work, on the way home, at home, watching the news on TV, browsing the Internet, visiting the clinic, shopping and in many other cases.

In this regard, there is a need relax and unwind. But, unfortunately, a tired, exhausted body no longer knows how to do this.

Constantly being in tension, we lose the ability to relax. The result is headaches, poor digestion, heart problems, and fatigue.

Relaxation is the ability to escape from reality, to forget for a while about stress, health problems, and failures.

It's internal state of peace, tranquility. You forget for a short time about the stressors constantly affecting you, and feel peace.

Ability to relax is to find ways to bring you to a calm state.

Why am I always stressed?

I can't relax. The nervous system is working hard. The environment puts pressure on us, we are constantly forced to solve some issues, and additional stress factors affect us - noise, smells, poor ecology. This in turn causes internal tension.

Psychological and physical blocks and clamps appear, and then the moment comes when you are no longer able to fully relax.

All this is complemented by the constantly present negative thoughts, worries, fears.

Living in big cities is stressful in itself. It is difficult for a modern person to deal with the everyday influences of the surrounding reality.

Have you noticed that when you are very tired you... can't fall asleep quickly Is the sleep itself interrupted and restless?

This happens because the nervous system is overstrained, excited, and difficult to calm down.

How to learn to relax properly?

The art of relaxation can be learned.

Quick ways

How to quickly relax and relieve tension? What to do if the body urgently needs rest, but there is little time for it:

Psychologically

In this case, the brain is involved in the relaxation process. Make him stop his thoughts, especially negative ones.

As soon as you start thinking about something bad, tell yourself “stop.” Imagine an emptiness where there are no thoughts.

Learn to meditate. Sit in a comfortable position. A half lotus is well suited for this - legs crossed in front of you. Close your eyes. Breathe slowly and deeply.

Imagine a calm sea in front of you. The wind slowly blows across your face. You watch how the surface of the water is slightly agitated. You feel good and relaxed.

Remove clamps

Muscular armor- this is chronic, constant muscle tension without the ability to fully relax them.

A closed mouth indicates that we are blocking the transmission of feelings and need protection. The following exercise will help relieve tension. Lie in the fetal position with your arms wrapped around yourself.

Start making sucking movements with your mouth. Many people shed tears during the process. There's no need to restrain yourself - so you get rid of clamps.

Throat and neck. Clamps in this area indicate a desire to control your fear, unacceptable reactions and statements.

You can understand the presence of blocks by a monotonous, tense voice. The person seems to restrains himself.

Yawning will help get rid of the block in this area; sometimes we do it involuntarily. Open your mouth as wide as possible and yawn. Do the exercise in the morning and evening.

Rib cage. Blocks arise when we holding back sadness, laughter, passion.

Pay attention to your breathing - most likely it is shallow, delayed, without strong protrusion of the chest.

You can check for breathing problems by pronouncing the sound “A”. If you cannot do this within 20 seconds, then there are problems.

Psychotherapist Lowen developed the following breathing technique. You need to lie across the sofa, feet on the floor. We hang the buttocks slightly.

Place a bolster under your lower back to allow your chest to expand as much as possible. Place your hands above your head with your palms facing up. Breathe deeply and rarely.

Diaphragm. Tension in this place is associated with chronic fear. The exercise is performed standing. Bend your arms in front of you, relax your hands. Turn your body to the left as far as possible and stay there for 60 seconds.

Then in the other direction. The presence of muscle clamps can be determined by the fact that breathing is disrupted, pain appears, which means that muscle clamps are present.

One more thing useful for relieving tension: exercise: lie on the floor, bend your legs at a right angle, place your arms freely, lower your legs to the right and left until they stop, your waist remains pressed to the floor.

Body from stress

Physical activity will help relieve tension:

• bend forward several times;
• stretch;
• turns the body to the right and left;
• raise your arms up, lean to the right, then to the left, stretching your arms;
• dancing to rhythmic music.

Useful breathing exercises belly: when inhaling, the stomach protrudes, when exhaling, it contracts.

Helps relieve tension throughout the body swimming.

Add aroma oils to warm bath: Before use, they must be mixed with salt, otherwise they will remain in the upper layer of water and can burn.

Brain after hard work

Long and intense work causes you to can't sleep, get ready to relax.

• take a warm bath with herbs, sea salt or aromatic oils;
• massage is useful, if it is not possible to massage the whole body, pay attention to the feet and lower legs;
• drink herbal tea with chamomile, lemon balm or mint;
• lie down comfortably, try to relax your muscles as much as possible. If you experience pain or swelling in your legs, place them on a slight elevation.

After stress

What to do if you exposed to severe stress and you can't calm down:

1. Understand the cause of stress.
2. Eliminate exposure to additional adverse factors: TV, showdowns, loud sounds.
3. Do meditation.
4. Go for a walk, ride a bike, spend time in nature.
5. Take a warm bath with sea salt.
6. Switch to another type of activity.
7. Treat the situation correctly, do not take everything to heart, try not to react to little things.
8. Minimize, or better yet eliminate, communication with unpleasant and annoying people.
9. View easy, stress-free.

With husband

I can’t relax with my husband: what should I do? This is usually a problem deeply psychological. If you cannot relax with your husband, it means that there are some problems, most often originating from childhood.

The ability to relax is also a factor of trust. How much do you trust your man? If you are embarrassed by him, afraid of criticism, you need to work with it.

What to do:

Tell your spouse what worries you. Loving man will understand and support.

Relaxation techniques for neurosis

Neuroses- these are mental disorders when psychological discomfort appears.

A person is constantly in a state of tension, Negative emotions predominate, which directly affects well-being and relationships with people around you.

During attacks, it is important to understand that anxiety comes from within. It is necessary to relieve muscle tension; the exercises described above are suitable for this. Meditation accompanied by calm music, sounds of nature or mantras is shown.

Helps breathing well deep and slow breathing exercises, .

Aimed at the ability to inspire oneself positive thoughts.

First you need to relax. We begin relaxation from the lower extremities, then the arms, stomach, throat, head. We breathe evenly and deeply.

We imagine that we are exhaling dark smoke filled with negativity, and inhaling golden air filled with solar energy.

Autogenic training may be accompanied by suggestions like: I am calm, I am relaxed, I react calmly to any influences, I am positive.

Suggestions should be made in a positive way, that is, they should not contain the particle “not”, but be positive statements.

According to Jacobson

E. Jacobson's method- one of the well-known methods of muscle relaxation. The exercises are based on alternating tension and relaxation of various muscle groups and the whole body as a whole.

The essence of the method is that after intense tension, the muscle tends to completely relax. Recommended for people experiencing severe mental stress.

It is necessary to take a comfortable position and get rid of tight clothes. Close your eyes and take a few calm breaths. Follow your feelings during the process, so you will feel your body better.

We strain our leg muscles. First, we bend and tighten our fingers; they need to be very tense, held, and then relaxed.

The next step is to pull out the socks and follow the same pattern - tension and relaxation. After stretching, you need to pull the socks towards you. Now your legs need to be raised to a distance of about 20 cm from the floor.

The next step we work with our hands. First, we clench our right hand into a fist, then do the same with our left.

Now each arm needs to be bent at the elbow, tense, hold and relax. Strain your hand, pressing it into the floor or any surface, hold it, then relax. Then repeat with the other hand.

Muscles of the back and abdomen. After inhaling, tense the abdominal muscles. Hold for a few seconds, remembering to feel the tension. Be sure to relax afterwards. Leaning on your heels, shoulders and elbows, lift your pelvis above the floor. Raise your chest for a few seconds.

Upper body. Raise your head, press your chin to your chest, tense your muscles, then relax. Wrinkle your forehead. Clench your jaw, relax. Purse your lips. Close your eyes with tension for a few seconds. We remember that first there is tension for a few seconds, then relaxation.

After tensing individual muscle groups, you need to tense the whole body at the same time, fix the tension, and then relax.

Progressive relaxation can be used daily and has been shown to be effective. For the most powerful effect, choose relaxation techniques that are right for you.

If when performing feel discomfort This means you use other ways to regulate your condition.

How to cope with chronic fatigue, relieve stress and calm your nerves? Relaxation technique:

Are you suffering from anxiety? Anxiety and worries about tomorrow keep you from falling asleep? Do you constantly have a headache? If so, then you are definitely under a lot of stress. In order not to aggravate the situation, you need to think about your stress and try to relax. If everything you do is a burden, a burden, causes you fatigue or fear, do yourself a favor and let me relax. Want to know how to live more peacefully? Just follow these steps.

Steps

Think about your stress

1. Write down your thoughts. Before you start relaxing and minimizing stress, you need to sit down at your desk, pick up a pen and paper, and calmly write down how you feel. If you're really stressed, chances are you haven't had time to sit alone and think about your thoughts. By writing down your feelings, you will begin the process of stress relief. Here's what you can write down:

   • What are you thinking about? What are your mind and body going through on a daily basis and how much stress are you experiencing? Do you think you have always had stress or are you just now experiencing such a period in your life?
   • Think about the sources of stress. Is your stress caused by work, relationships, family circumstances, or several factors at once? What can you do to solve problems and reduce stress?
   • If it helps, write down your thoughts every day. Being aware of your feelings and sources of stress can greatly help you deal with it.

2. Make an action plan. Once you've written down your feelings and are comfortable expressing your stress, you need to create an action plan to reduce stress. Of course, many life circumstances are inextricably linked with stress, but stress can still be reduced. The action plan should consist of three main parts:

   • Short term solutions. Make a list of short-term actions to reduce stress. For example, if the road to work causes you extreme stress, try leaving home twenty minutes early to avoid traffic jams.
   • Long-term solutions. Make a plan to become a more relaxed person. This includes work attitudes, relationships and responsibilities. For example, if one of your main sources of stress is being too busy at work, then make a plan to reduce your workload over the long term.
   • Find time to relax. Look at your planner and reserve some time to relax. every day. Even if you are so stressed because you are so busy, still try to find a free moment, at least in the morning or before bed.

3. Try to eliminate as many sources of stress as possible. Although it is very difficult to completely turn your life around to get rid of stress, it is still important to try to eliminate as many sources of stress as possible:

   • Get rid of the friend who is poisoning your life. If one of your friends only upsets you, drives you crazy and causes stress, then it may be better to somehow get rid of him.
   • Do some real spring cleaning. If your desk, briefcase, and home are littered with papers, there's a mess everywhere, and you can't find anything, then cleaning will make your life a lot easier.
   • Try to avoid stressful situations. If concerts stress you out, but your boyfriend still drags you to them, then listen to music at home. If cooking for guests causes stress, then next time order something to take home.
   • Plan ahead. If you're stressed because you haven't yet figured out all the details of a trip coming up in a few months, then sit down and book your flight and hotel and finally stop worrying.
4. • Talk about your stress with a close friend. Most likely, your friend also has a similar experience, so it is better to listen to his advice and suggestions.
   • Open up to someone in your family. They will support you and help you cope with stress.

5. You need to know where to go for help. If you are completely exhausted by stress and, due to anxiety and worry, do not sleep at night and do not eat, then it may be too difficult to cope with the problem on your own. Contact a professional, he will definitely help and advise.

   • A professional can also help if your problems are related to a specific situation. If your stress is caused by wedding preparations and a new job, then a professional will teach you stress management techniques that you can successfully use in the future.

   Relax your mind

   1. Meditate. This is a wonderful way to relax your mind; you can meditate almost anywhere and anytime. Find a quiet place, sit on the floor and close your eyes. Cross your legs and place your hands on your hips. Concentrate on inhaling and exhaling, letting your breath control your body. Sit as calmly as possible, do not fidget.

      • Don't forget what you can't control. Concentrate on the surrounding smells and sounds, absorb them.
      • Clear your mind. Don't think about how much work you have to do or what you need to cook for dinner. Just breathe slowly and deeply and clear your mind.
      • Relax every part of your body. You can do this gradually until you are completely relaxed.

   2. Spend time with friends. This helps a lot to relax. Anything helps, including some kind of board game, and sitting down for coffee. Time with friends will allow you to de-stress and perhaps talk things out. Here's what you can do:

      • No matter how busy you are, try to get out with friends at least a couple times a week. Add some social events to your calendar and go to them, otherwise you will feel even more isolated.
      • Spend time with friends Fine. That is, try to actually communicate with each other, at a noisy party or concert you may feel overwhelmed.
      • Open up. You don't have to tell your friends about your worries in every detail, but you shouldn't be embarrassed to ask for support.
      • Try to choose events where you will have the opportunity to laugh. If you have a busy schedule, host a board game night or go watch a comedy with friends. In a crowded bar there will be much less opportunity to laugh.

   3. Go for a ride in the car. If you enjoy driving, a late-night drive like this will allow you to relax and feel confident in your abilities. You may be annoyed by terrible traffic or the boorish behavior of other drivers, but on night roads you will feel calmer and more confident.

      • Find your favorite route. Drive it every time until it becomes a routine, then you can relax and not think about where exactly to turn.
      • While driving, listen to jazz or calm, relaxing music.
      • Long trips are especially good after you've spent several hours talking to people. After hours of laughing and socializing, a twenty-minute drive home alone will help you calm down.

   4. Read. Reading is a great way to relax, especially before bed. An hour before bed, try to turn off all sources of noise and visual stimuli and sit down to read something while sipping chamomile tea, and then go to bed. Reading also helps a lot in getting ready for the day ahead in the morning. Reading will not only broaden your horizons, but will also relax your body and calm your mind.

      • Reading is a great way to unwind after a hectic day. Set a goal to read for at least half an hour every day.
      • If you're stressed and can't concentrate on what you're reading, taking a break to meditate or say the words out loud will help you concentrate.

   5. Before you go to bed, calm down. To do this, it is worth darkening the bedroom if possible. A night light or candles are ideal for lighting. Turn on some calm music and relax in a chair or on the sofa. Relax until you feel like you can sleep well.

      • Think positively or, if that doesn't work, try not to think about anything at all. Imagine what it will be like to climb into bed and fall asleep peacefully.
      • Turn down the music, blow out the candles and fall asleep.

   Relax your body

   1. Massage your body. This greatly helps to relax muscles that are clogged due to stress. Massage your shoulders, forearms, thighs and even your arms. All this can be done perfectly during the day, even at your desk.

      • If you like massage, ask a friend to massage you, or go to a professional. A massage is very relaxing and refreshing, especially if you lead a sedentary lifestyle.

   2. Avoid excessive caffeine consumption. While caffeine may give you a boost in the morning when you really need it, overdoing it won't do you any good in the long run. After a few hours, you will feel weak, irritable, and maybe even have a headache. Excessive caffeine consumption will also make it more difficult to fall asleep in the evening.

      • If you have a serious coffee addiction, try reducing your daily or weekly coffee consumption by at least one cup. You can also try switching from coffee to tea.
      • If you really need caffeine, try not to consume it in the afternoon and it will be much easier to fall asleep in the evening. If you are used to drinking a cup of coffee after dinner, replace it with decaffeinated coffee.

   3. Play sports. Just a 30-minute workout will allow you to relax perfectly. In order to get your pulse in order and let off some steam, you don’t need to do anything particularly hard or tiring. Try to find time for a 30-minute workout at least three times a week. Here are some great workouts:

      • Power yoga. Not only is this a killer workout, but you'll also be able to unwind and focus on your breathing.
      • Run. You'll be able to unwind and get a great cardio workout at the same time.
      • Hiking. Getting in touch with nature instantly reduces your stress levels.
      • Find a partner to go to the gym. This will allow you to practice in good company, chatting and laughing.
      • Don't forget to stretch. No matter what sport you play, stretch at least 5-10 minutes before and after your workout. This will not only help you avoid injury, but will also help you relax and calm down.
      • Avoid fatty foods. It causes indigestion and you will feel sluggish.
      • Have a snack. Snack on fruits and nuts between meals.

   4. Try to sleep normally. A proper sleep schedule helps a lot in relieving stress. When you get enough sleep, you feel better throughout the day, more in control of your life, and better prepared to deal with problems and challenges. Here are some tips to help you sleep well:

      • Go to bed and get up at the same time every day. Developing a routine will make it easier to get up and go to bed on time.
      • Determine the optimal sleep duration for you. Typically a person needs 6-8 hours of sleep. Remember, oversleeping is just as harmful as not getting enough sleep.
      • Before you go to sleep, imagine how you will get up in the morning. Close your eyes and think about how great you will feel when your alarm clock goes off in the morning, you stretch, jump out of bed and start a new day.
      • In the evenings, avoid caffeine, chocolate and spicy foods; All of these foods make it difficult to fall asleep.
   • Make sure that nothing distracts you from “relaxing”. If you are particularly busy, try to relax and avoid distractions, otherwise you will become even busier.
   • Avoid noise and aggressive music.

   Warnings

   • If you are completely exhausted by stress and cannot cope with it on your own, immediately consult a doctor or specialist.

Ways to relax when tension is at its limit and it is impossible to switch even while on vacation. How to relax without the help of alcohol and drugs. Exercises for relaxation. Advice from psychologists that will really help answer the question - “How to learn to relax?”

For a modern person, the ability to relax is a vital skill. After all, constantly being in nervous tension, experiencing stress, he feels exhausted. His nervous and cardiovascular systems suffer, and his immunity declines. There is no basic feeling of happiness. To stay healthy, always be in high spirits and radiate optimism, you need to know how to relax. The following few tips will help with this.

What is relaxation