Relaxation therapy does not require you to go to a center or a doctor. You can learn relaxation techniques to practice in your every day life that allow you to better handle anxiety and depression. Stress puts you in an instant "fight or flight" mode. Although this response is necessary for serious situations in which one should be alert and on guard, not every situation requires the "fight or flight" response. Everyday situations that cause stress can be handled with daily practice of relaxation therapy.
Expert Insight
Dr. Nirmal Lamichhane writes in his article "Relaxation Therapy for Anxiety Disorders" that exaggerated fear responses to minor situations over time can lead to panic attacks, decreased appetite and even eating disorders and hallucinations. Although some stress is good, stress that disrupts your life and interferes with daily coping needs to be addressed. A way to begin to handle the stress is with relaxation therapy techniques that you can do in the comfort of your own home.
Benefits
According to HealthPlace.com, 20 to 30 minutes a day of relaxation techniques can benefit your mind and body and help you to get back to a state of harmony. Some of the benefits of relaxation therapy include lowered heart and respiration rate, lowered blood pressure and oxygen consumption, a decease in muscle tension and a decrease in over-thinking. Over time, relaxation therapy helps a person focus more clearly and become more productive due to the ability to effectively deal with hardship.
Techniques
Some examples of relaxation techniques include deep breathing, meditation, visualization, progressive muscle relaxation and yoga. Deep breathing, says HelpGuide.org in the article "Relaxation Techniques for Stress Relief," is an easy way to relieve stress. Sit straight in a chair, breath deeply from the abdomen, making sure to inhale through your nose, and slowly exhale though the mouth. Mindful meditation is another form of relaxation therapy that practices being presently aware of your body and actions. For example, walking, eating and even being still are the subject of focus rather than analyzing other situations in your life. Guided imagery, or visualization, is the practice of imagining something that puts you at peace--such as a sunset or the beach.
Meditation
Meditation is one of the best ways to practice relaxation therapy. However, meditation is not effective unless the body is completely relaxed. It can be difficult to completely relax the body when learning to meditate. In Ananda.org's guide entitled "Learn to Meditate: A Simple Meditation Technique," it proposes practicing a quick tension-releasing exercise before meditating. This tense-and-relax exercise starts with you sitting up straight with palms in the lap and taking a double breath, inhaling sharply through the nose. The first half of the breath is quick while the remaining air inhaled is longer. Tense the body until it vibrates with energy and sharply exhale through the mouth. Repeat this exercise until the body feels completely relaxed.
Warning
Knapp Family Counseling states that there are several warning signs that a person is over-stressed and needs to begin to practice relaxation therapy. Some of the physical signs include body aches, including headaches and backaches, muscle fatigue, a change in sleep patterns and upset stomach. These signs can lead to more serious physical conditions such as heart disease, diabetes, skin disorders and ulcers. Emotional signs of stress also have a wide range, including mood swings, crying for no reason, preoccupation, impulsive behavior and nightmares. These emotional symptoms can lead to more serious conditions such as drug and alcohol abuse, psychosis, neurotic behavior, trouble managing family and friends and compulsive behavior.
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