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Relaxation Therapy Techniques

From kids to work to bills and finances, there are multiple sources of stress in our daily lives. Some people are able to cope with their sources of stress, while others suffer from conditions such as anxiety that affect their overall health. Though there are medical options to help relieve the symptoms of stress, there are also a variety of relaxation techniques which may be just as effective and are a natural approach to stress reduction.

  1. Guided Imagery

    • This is a traditional form of meditation, known also as visualization. During guided imagery, you visualize a scene where you feel at peace: one that helps release your tension and anxiety. It can be a favorite place you had as a child or a secluded area in the woods next to a running stream. You then close your eyes and allow your imagination to take you to your chosen place. Incorporate your five senses to make it as real as possible: hear the stream as it runs past you, feel the grass in your hands, see the sun as it breaks through the branches of the trees, smell the fragrances surrounding you.

    Mindful Meditation

    • While traditional meditation takes you to another level of consciousness, mindful meditation allows you to remain completely engaged in the the present moment. For it to be effective, however, you cannot overanalyze the experience you are having. You cannot worry about the future or think about the past; you need only concentrate on your movements at that moment. One technique is walking meditation. During this process, you concentrate on each step you take, how it feels when your feet touch the ground, the rhythm of your feet as they move with each step, and the feel of the air or wind on your face.

    Deep Breathing

    • This is a simple technique that is a powerful method for releasing stress and anxiety. Begin by sitting comfortably, placing one hand on your abdomen and the other on your chest. Your focus will be on taking in full, cleansing breaths from your abdomen; this allows for a greater intake of oxygen. The more oxygen you have, the less tense you are and the less anxious you will feel. As you breathe in through your nose, the hand on your abdomen should rise while the hand on your chest should barely move. Exhale through the mouth, contracting your abdominal muscles and pushing as much air out as posssible. Again, the hand on your abdomen should move while the hand on your chest should move only slightly.

    Take Into Consideration

    • Learning these techniques is not difficult, but they do require practice on a daily basis to prove effective. Your ultimate goal should be 30 minutes to one hour a day set aside for yourself to practice these techniques and achieve maximum benefits. However, you can begin with 10 to 20 minutes a day. They are also more effective when you are completely alert, so doing them before bedtime will not be as effective as performing them in the middle of the day. Finally, choose the technique that's right for you. If you are not comfortable with it, you will see no benefits at all.

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