Relaxation techniques to help manage stress

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Difficulty controlling emotions can have many health and mental consequences. Therefore, proper stress management is important to improve quality of life. A number of techniques such as breathing exercises, meditation, yoga, exercise, etc. can help to improve your mental well-being.

1. What is stress?

Stress is the body's response to situations it can't handle or is overwhelming. For example, working under pressure, prolonged illness, financial difficulties, etc. are factors that trigger a state of stress. Stress over time can actually affect the body and brain, leading to serious chronic illnesses like anxiety and depression.
In the midst of a prolonged pandemic, it is really important to find the right way to relax. Exercising at home with activities such as jogging, yoga, meditation, walking, etc. can help manage stress.

2. Relaxation techniques to help manage stress

Here is a list of stress management techniques for people who have a hard time controlling their emotions. Each technique is suitable for different audiences. Therefore, you should consult carefully to choose the right relaxation technique that is right for you.
2.1. Breathing exercises Breathing exercises are one of the simplest ways to manage stress because the technique requires only focusing on the breath. Deep breathing can create a feeling of calm and relaxation.
Sit or lie in a quiet place, breathe deeply through your nose and exhale slowly through your mouth (or nose if that feels more comfortable).
You can follow the 4-7-8 approach. Inhale for 4 seconds, hold the breath for 7 seconds, then exhale for 8 seconds.
2.2. Mindfulness meditation encourages you to focus on every thought, every movement in your body, and what's going on around you.
In contrast, mantra meditation focuses all of your attention on a single goal such as a mantra, candle flame or a phrase.
Both types of meditation work to help you increase your ability to focus, when the mind is floating.
Meditation is a brain skill that you can't do well in the first 2 weeks. If you persevere, over time, your concentration will increase.

2.3. Muscle relaxation Muscle relaxation techniques focus on slowly tightening and relaxing muscle groups. You can practice it along with guided imagery and breathing exercises to effectively relax the mind.
Find a comfortable position to sit or lie down, close your eyes and take deep breaths. Expand your belly when you inhale and contract when you exhale.
You can start with your head and face muscles and move your body vertically, or you can start with your toes and move up. While focusing on each muscle group, stretch and hold for about 5 seconds then relax for 30 seconds, then repeat.
If you have heart disease, talk to your doctor before starting muscle relaxation therapy.
2.4. Visualization Imagine you are lying on a white sandy beach with a gentle breeze stirring the warm atmosphere. Use your senses to smell the salt water and feel the sun while you're there. It is the technique of visual imagination.
It uses the power of the mind to redirect focus to a peaceful time or event.
If we are in a stressful situation, simply shifting our mind and focus to a space where we can actually relax is an effective way to calm ourselves down.
2.5. Autogenic Training Autogenic training is done by visualizing any part of the body, imagining it as warm and heavy. Then silently repeat statements that make that part feel good, such as “My arm feels very heavy and warm”.
Practice regularly, you will notice the magical effects of this therapy. It can completely create a sense of calm both physically and mentally.
Autogenous therapy can also be used in conjunction with other techniques such as breathing exercises and the use of images.
2.6. Yoga and tai chi Yoga and tai chi are low-intensity exercises with gentle physical movements intended to relieve stress and lower blood pressure.
Yoga has many different stretching and strengthening poses. While performing the movements, you are asked to stay still and focus on your breath.
Tai Chi consists of slow, fluid movements, like a dance. Practice breathing deeply and focusing on your body as you move your body from one position to another.
2.7. Exercise Exercise in the form of walking, running, biking, hiking or playing tennis, movement of any kind can boost endorphins, brain chemicals that help make you feel comfortable. As your body produces more endorphins, it's easier to forget your worries and find a lasting sense of happiness.

2.8. Other relaxation techniques For those who find it difficult to control their emotions, using some stress management techniques that focus on breathing and lowering blood pressure can stimulate the body to create positive energy. Besides the above techniques, you can also use other measures such as:
Biofeedback helps measure and control the activity of vital functions in the body. Self-hypnosis, in which you need someone to teach you how to relax when you hear a phrase or receive a non-verbal cue. Massage therapy, which may include Swedish, sports, Shiatsu, or other forms of massage. Music therapy, which uses music to serve health goals. Art therapy, which uses art to enhance physical, emotional, and spiritual well-being. Aromatherapy, or using essential oils as a type of treatment. Hydrotherapy, which can include a soak, compress, or even a steam bath. Although most relaxation methods are safe for healthy people, there have been reports of their negative effects such as increased stress, bad thoughts, or fear of losing control. So talk to your doctor about the best practice based on the relaxation technique you want to try and your health.
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The clinic has a system of modern equipment, leading facilities in the country will bring the best service to patients, increase treatment efficiency.

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Reference source: webmd.com