Relaxation might not make what you are stressed or worried about go away, but it can give you a mental break from these feelings and help you refocus
CREDIT: This is an edited version of an article that originally appeared on Mind
Exploring relaxation can help you look after yourself when you’re feeling stressed or worried. There are lots of relaxation exercises out there. Many can be done in a short time with no equipment. Have a look at the ideas below to see how relaxation can fit into your daily life and don’t worry if some ideas don’t work for you – just try the ones that do.
Take a break
Relaxation doesn’t have to take up lots of your time; just stepping away from something stressful for a few minutes, or taking time away from your normal routines and thoughts, can give you enough space and distance to feel calmer. Why not try:
Reading a book or a magazine, even if it’s only for a few minutes.
Running yourself a bath, watching a film, playing with a pet or trying out a new recipe.
Try active relaxation
Relaxation doesn’t have to mean sitting still, gentle exercise can help you relax too:
Take a walk, going at your own pace. You might choose to go for a longer walk, but even a few minutes of walking can help you feel relaxed.
Look for a class you’d like to try, such as yoga, Pilates or gentle stretching.
Try some seated exercises, which you may be able to fit into your day more easily if you are busy. They may also help if you have mobility restrictions that make exercise difficult. The NHS has a selection of sitting exercises you could try.
Focus on your breathing
Learning to breathe more deeply can help you feel a lot calmer – it takes just a few minutes and can be done anywhere. Try following these steps:
Breathe in through your nose and out through your mouth. Try to keep your shoulders down and relaxed and place your hand on your stomach – it should rise as you breathe in and fall as you breathe out.
Count as you breathe. Start by counting ‘one, two, three, four’ as you breathe in and ‘one, two, three, four’ as you breathe out. Try to work out what’s comfortable for you.
Get creative
Getting in touch with your artistic side can help you feel calmer and more relaxed. Why not try:
Painting, drawing, making crafts, playing a musical instrument, dancing, baking or sewing.
Don’t worry too much about the finished product – just focus on enjoying yourself.
Spend time in nature
Spending time outside and in green spaces can be great for your physical and mental health, you can do this by:
Taking a walk in a green space if you can – take time to notice any trees, flowers, plants and animals you see on the way.
Spending some time taking part in conservation, whether that’s digging in your own garden or taking part in a local green project.
Picture yourself somewhere serene
Even if you can’t physically get away, your imagination can transport you to somewhere you feel calm. Try to:
Think of somewhere relaxing and peaceful. You might choose a memory of somewhere you’ve been, or a place you have imagined.
Close your eyes, and think about the details of this place. What does it look like? What kind of colours and shapes can you see? Can you hear any sounds? Is it warm or cool? Let your mind drift and your body relax.
Listen to music
Music can relax you, connect you to your emotions and distract you from worrying thoughts. You could try:
Listening to your favourite songs. You could dance or sing along, or just close your eyes and enjoy.
Really listening to the music. Can you pick out different instruments? Can you hear a drum beat or a certain rhythm? Focus on the music, and let other thoughts fade away.
Do a tech check
Technology can be great for helping you feel connected but, if you’re using it a lot, it can contribute to making you feel busy and stressed. Taking a break – even a short one- can help you relax – try:
Turning your ‘phone off for an hour.
Stepping away from the TV, or having an evening where you don’t check emails or social networks. Use the time to do something relaxing.
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