How to relax when you are stressed.
Let’s learn how to relax when stress feels like it is taking over.
➡️ Try some progressive muscle relaxation. This technique can also be used for those who struggle with insomnia by using this before bed. This practice can provide immediate relaxation, but it is important to practice it ongoing. Keep in mind this may not provide relief all the time, so it is important to keep in your coping skill toolbox as an option.
With experience you will become more aware of when you have tension in different parts of your body and have the skills to relax. During the exercise, focus on the feeling of releasing tension in each muscle and the feeling of relaxation that follows. When you tense each muscle, ensure it is not to the point of strain and if you have any injuries, those areas can be skipped.
Basic overview:
Step One: Stop what you're doing, place your feet on the ground (if they're not already). Make sure your legs and feet are not crossed. Take a deep breath and pay attention to the feeling of air filling your lungs. Hold your breath for a few seconds and then release the breath slowly and let the tension leave your body.
Step Two: Close your eyes, and progressively relax your muscles, starting with your feet. Tense up your feet by curling your toes and the arch of your foot. Hold onto the tension and notice what that feeling is. Now release the tension and notice the new sense of relaxation.
Continue on tensing each muscle by moving up your body:
Lower legs,
Upper legs,
Pelvis, stomach + chest,
Shoulders,
Shoulders+arms,
Neck, head, face, eyes + mouth
Lastly, tense your entire body (without straining), hold all of the tension for a few seconds and then release all of the tense at once.
Step Three: Once you've addressed your muscles, focus in on your breath. Breathe in on a count to six, and out on a count to ten. The specific count matters less than making sure your exhales are longer than your inhales!
Slowly move your muscles and begin to wake your body up.
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