Keeping thoughts in harmony helps to have stable physical and mental health. Stress is mental fatigue that can come from any irregular situation in our life and often causes many physical and mental disorders. Nowadays it is very common to suffer from stress and people feel incapacitated or blocked to carry out their activities. That is why in this article we want to show you relaxation techniques that will help you manage and overcome it.
1. Jacobson’s progressive muscle relaxation:
Through this relaxation technique, the person enters a gradual numbing state, because the whole body is relaxed, thus lowering muscle tension and stress levels in the body.
How do I perform this type of relaxation?
The technique of Jacobson’s progressive muscle relaxation consists of three phases:
- The first one is the tension-relaxation phase; this consists of tensing and then relaxing all the muscles of the body, for 5 to 10 minutes, so that the person becomes aware of the two states in which the muscle can be found.
- The order for relaxing the whole body is face, neck, shoulders, arms, hands, legs, chest, abdomen and finally the lumbar area.
- The second phase is checking, this is to feel if the different muscles of our body are indeed relaxed.
- The third phase is mental relaxation; while our entire body remains relaxed, we must mentally evoke an image, to also relax our mind while relaxing our body. This exercise lasts between 10 to 15 minutes and it is essential to do it thoroughly and without haste.
2. Transcendental meditation
This “inner-relationship” technique is ideal because it helps you control the mind and the stressful stimuli that flow through it, through a passive procedure. The method consists of repeating a word, to avoid bringing any other image or thought to our mind and if a thought or image invades our consciousness, we must return to that single word.
It is considered a passive technique since it does not seek to fight against obsessive thoughts, but to focus the concentration on the chosen word, all our attention must be devoted to it, so that the person is exempt from being able to attend to external stimuli that generate stress.
3. Mindfulness
Training in mindfulness can be an excellent relaxation exercise, as it induces us to focus our attention on the present moment. With it, we stop a large number of stressful stimuli that pass through our minds, thus reducing the stress they pose. A mindfulness relaxation exercise, which is demonstrating great efficacy, is a full concentration for 1 minute in our breathing.
Benefits of relaxation techniques
Relaxation techniques can have great benefits in our physical and emotional health. Best of all, these are easy to learn and practice wherever we are. They considerably reduce the levels of tension and discomfort caused by stress. Relaxation techniques contribute to:
• Provide feelings of well-being and tranquility.
• Improve sleep quality.
• Increase the ability to cope with stressful situations.
• It provides benefits in our body, such as lower heart rate, blood pressure and/or muscle, thereby reducing the risk of cardiovascular problems.
• Improve our mood and increase emotional stability.
• Its practice increases the ability to concentrate and improves memory.
• Reduce physical pain, such as headaches, stomach aches, nausea, etc.
• Help increase self-control capacity.
We hope that these relationship techniques will be useful to lower the stress levels in your life. However, we recommend visiting a specialist in the field so that together you can find the best solution for you.
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