Autogenic Relaxation: Autogenic means something that comes from within you. In this technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place and then focus on controlled, relaxing breathing, slowing your heart rate, or different physical sensations, such as relaxing each arm or leg one by one.
Progressive Muscle Relaxation: In this technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation, and you become more aware of physical sensations. You may choose to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
Visualization: In this technique, you form mental images to take a visual journey to a peaceful, calming place or situation. Try to use as many senses as you can, including smells, sights, sounds and textures. If you imagine relaxing at the ocean, for instance, think about the warmth of the sun, the sound of crashing waves, the feel of the grains of sand and the smell of salt water. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.
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Find our how well your body is able to
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HRV Testing
Less Stress = Less Risk
Stress Leads
to Heart Disease!
It is Imperative that We Control It!
Lack of sleep promotes low level inflammation, and it is just the type of inflammation that experts now believe is a key step toward arterial disease and heart attacks.
Make Time for Relaxation and Fun!
Find an activity that makes you feel good! Dancing, music, hiking, prayer, gardening, etc. Try a variety of activities and make a list of the ones that give you joy! Also, have a variety. There may only be 2-5 min available to do an activity that helps relieve stress.
Get Regular Exercise
Including an exercise activity as little as 2 times a week can significantly improve stress levels. Always consult a physician prior to any exercise routine.
Relaxation Techniques:
Relaxation techniques can reduce negative responses to stress and help you enjoy a better quality of life.
Some Benefits: slow heart rate, lower blood pressure, increase blood flow, reduce muscle tension, improve energy levels, decrease emotional responses, and improve ability to handle problems.
Types of Relaxation Techniques:
Examine your expectations of yourself
When you can’t live up to them, they will cause stress, tension and pressure. Learn to say no when unrealistic demands are placed upon you. Communicate what you can do and what you can’t do clearly. Be honest with yourself on the expectations (goals) you place on yourself. Don’t let ego and social pressure force you into being/doing something your not.
Stress will not suddenly disappear in modern day life. Reducing and managing stress takes a commitment. Dedicate time to practice or do anyone of the following tips and chances are stress levels will begin to fall to a range where it is manageable and causes no long-term damage to health or relationships.
