In our busy world, no matter where you look, there is stress everywhere. Work, personal, physical and other life stress can all take a serious toll on both your physical and mental health. You may notice increasing muscle tension, aches, pains and physical health complaints. You may feel mentally exhausted, experiencing impaired concentration or creativity, anxiety, tiredness or emotional tension.
Mental and physical stress is no way to live. You deserve better—to experience a relaxed, calm, balanced, healthy and happy state of being. There is good news for you. You can achieve a sense of calmness and reduced tension anywhere with the right relaxation exercises.
Using these 5 powerful relaxation techniques for anxiety and stress, you can reduce tension, regain balance, sleep better and feel more joy in your life in both mind and body.
Progressive muscle relaxation (PMR) was developed by Edmund Jacobson in the 1920s to help patients with muscle pain and tension regardless of a physical or mental illness. PMR can not only help with general relaxation but give relief to those dealing with various health conditions, including headaches, anxiety and even cancer.
To practice PMR, follow these steps:
You can repeat these sequences as needed and finish your practice with some deep calming breaths.
Controlling and regulating your breath through various breathing exercises is a powerful way to calm your mind and relax your body. You don’t need to go to a yoga class. You only need a couple of minutes to practice any of these three breathing exercises and achieve fantastic results over time.
Sitting at the computer working all day creates muscle tension. Regular stretching, especially stretching your neck and shoulder can help with aches, chronic pain and mental health. Repeating these 5 simple stretching techniques daily can help your muscles to relax and make you feel better both physically and mentally:
Repeat this entire stretching cycle at least twice a day or whenever you feel you need a stretch. If you need to, you can stretch your hips, back and hamstrings as well using yoga straps, wall stretches and the cat and cow pose. Over the course of a few weeks, you will notice more flexibility, less tension and less pain. Dr. Riter’s Real-Ease Neck Support can improve neck and shoulder tension more than most stretches you know. Using ergonomic office furniture that supports a good posture can also help to experience less tension and pain when working long hours.
Meditation and visualization are some of the best ways to alleviate stress. They can also be powerful relaxation techniques for sleep before bed. As you let distractions and worries disappear, you can achieve a state of blissful rest. Meditation and visualization can bring you immediate relief and a more relaxed being. What’s even better is that when practicing regularly, your mind and body will naturally learn to come back to a more centered, grounded and relaxed state when stress, pain or chaos arises.
There are many ways to practice meditation. You don’t necessarily have to sit in lotus pose (the yogic version of cross-legged) either. You can lie down or even find a movement meditation practice, such as dance or walking meditation. You may use a mantra for your meditation, including Sanskrit words such as ‘om’ or any mantra that feels right for you. You may want to take a course and learn a specific form of meditation, such as Vipassana, Transcendental Meditation, mindfulness meditation or Zen meditation.
Using a guided meditation exercise is possibly the easiest ways to guide your body and mind to a state of relaxation and calm.
Visualization is a form of meditation that you can do at any time without guidance. It’s like a quick mental vacation. Close your eyes and visualize your ‘happy place’. It can be anything, a beach, your cozy couch, the top of a mountain, the cozy hug of a loved one, your favorite yoga studio, or any place you love, feel happy and safe. Imagine being in this place by engaging all your senses. What do you see, hear, smell, taste and touch? How does it feel in your body? Let yourself enjoy the moment. You can smile.
Getting a massage is a powerful act of self-care. It also has benefits for your body and health. Massage improves the circulation of oxygen and nutrients in your system. It can stretch tight and weak muscles, improve your flexibility and range of motion. It can help you manage and reduce your symptoms of chronic pain. Massage can improve your stress levels, anxiety, depression, sleep and quality of life.
There are so many massage techniques and similar bodywork therapies that you can choose from. Deep tissue massage and myofascial release are the most popular ones for deep work. There is also Swedish massage, hot stone massage, aromatherapy massage, craniosacral therapy, Shiatsu, reflexology, Thai massage, sports massage, trigger point massage and more. Talk to your massage therapist and experiment to find the one that works the best for you.
You can also practice massage at home. The easiest way is of course to have a partner, friend or family member to rub your back and shoulders. That’s not always available. You can practice self-massage techniques anywhere you are. Get the difficult knots out with a theracane and work on your foot, neck and hips using massage balls. After a long day on your feet, a foot massager feels heavenly. Massage chairs and massage cushions can be lifesavers to get personalized comfort and relaxation at home without any effort.
Practicing relaxation methods like PMR, breathing exercises, stretching, meditation, visualization and self-massage can ease muscle tension, relax your body, calm your mind, reduce pain and improve your overall health. Go through these relaxation exercises as often as you need and take them on the go with you.
To learn more about how ergonomic office furniture, massage chairs, massage cushions and self-massage tools can aid your relaxation, visit our store. Make sure to check back and share your wonderful results with us.