Relaxation techniques are an integral part of stress management. They reduce the amount of wear and tear the body and mind encounters throughout the day. Basic relaxation methods cost little to nothing, are fairly easy and pose few risks. Be patient as you learn them---just like any skill, relaxation techniques take time to master.
Visualization
According to the Mayo Clinic, visualization can be an effective relaxation technique. To perform this method, settle down in a quiet place with no distractions. Get completely comfortable--loosen tight clothing and buttons, and close your eyes. Visualize something relaxing, using all of your senses. For example, you can visualize being at the ocean. Imagine the smell of salt in the air, the sound of the waves crashing onto the beach, and the feel of the sand and sun against your skin. For maximum benefits, practice this technique regularly.
Self Massage
To relax, the Woman's Day website recommends massaging yourself with the help of two tennis balls placed inside a sock. Lay down on your bed or a comfortable place on the floor. Place the tennis balls beneath you, positioning them against each side of the spine. Slowly roll your back up and down against the balls, kneading your muscles in a continuous movement.
Autogenic Relaxation
Relax from the inside out. The Mayo Clinic suggests using the autogenic relaxation technique to do this. This method combines body awareness with visual imagery. Get in a comfortable position and close your eyes. Repeat comforting words in your mind to help you relax tensed muscles. Any words will work, but some examples might include "Calm" or "Relax". Imagine a peaceful scenario, such as a relaxing park or a warm beach. Then focus on slowing down your heart rate or relaxing your breathing. In addition, you can slowly relax each muscle one by one.
Power Nap
Taking a quick nap can help relax and re-energize the body, making daily activities easier to handle. The Woman's Day website explains that power naps can provide a welcome break for both the brain and the body's muscles. But limit afternoon naps to 30 minutes tops. Anything longer can cause drowsiness and may make it difficult to fall asleep at night.
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