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Relaxation Techniques For Stress Management
The unhealthy affects of stress can be evidenced in physical as well as mental and emotional health problems. Besides heart and digestive problems, stress can contribute to overall muscle aches, stiffness and even pain.
Relaxation techniques can help manage the affects of stress on the body as well as the mind. There are various techniques one can use to experience a state of relaxation and calmness, which require little time or effort on the part of the individual seeking to benefit from them.
Here is one relaxation technique that many people have found beneficial in managing the level of stress they experience.
Stair Step Relaxation Technique
Begin with a series of deep, cleansing breaths. Feel your body relax, as you slowly breath in and out. It can be helpful to imagine the tension and stress leaving your body as you exhale, while peace and calm fill you, as you inhale clean, fresh air.
Once you have done this for a period of two to three minutes, begin to experience the tension leaving your muscles, one at a time.
Once you are ready, picture yourself at the top of a flight of 10 stairs. Take one step down this set of stairs, and imagine that your body, your mind, and your spirit feel more relaxed, and more at ease as you reach this step. Say the number One as you descend.
With each succeeding step you can experience a deeper and deeper state of calm and relaxation. As you descend upon each step say the corresponding number of the step you are on.
When you reach 10, which is at the bottom of this set of steps, you will be entirely calm and relaxed. Any problems or worries you had will have vanished, and you will feel totally at peace.
Once you have experienced this state for a moment or two, you will be ready to come back up the set of stairs. With each step that you climb, you will become a little more awake and alert to your surroundings.
Your body and mind will remain at calm and at peace even after you return to the final step. You will feel renewed energy, and a renewed sense of purpose and joy, as you return to the top of the stairs.
BONUS : Relaxation Techniques for Toddlers Bedtime
Though it may seem like your toddler does nothing but play all day, hes working very hard and by no means is his life stress-free. As hes learning to walk, talk, and climb, hes pushing himself to the limits of his physical strength and mental learning. He's also falling down, bumping, surprising, and hurting himself over and over again each day. And since your toddler doesn't yet know how to roll with the punches or ease up on himself, he's constantly frustrated and angered by failure. All this activity is bound to make for an exhausted toddler.
If you find his favorite activities or routine tasks are frustrating him, hes most likely overtired and in need of restorative and restful sleep. Physical exhaustion, excitement, and tension build up until he no longer knows he's tired. Then it is up to you as a parent to help him figure out how to stop and rest. You can help make the transition from busy, active, energetic day to tranquil, quiet and peaceful night by easing him into sleep with quiet activities in the evening after dinner. Coloring a picture, sitting down and watching a favorite, but quiet, video, reading books, singing, quiet play at bath time, or singing lullabies together helps your toddler disconnect and start winding down. If this is done within the framework of a consistent bedtime routine, your toddler will come to associate these activities with bedtime and find them comforting and hell be able to easily recognize when bedtime occurs.
Its also important to relax with your toddler. If he sees you busy in the kitchen cleaning, outside gardening, or doing other busy activities in the evenings, hell be likely to want to do the same, making the bedtime routine frustrating for everyone involved.
Though it may seem like your toddler does nothing but play all day, hes working very hard and by no means is his life stress-free. As hes learning to walk, talk, and climb, hes pushing himself to the limits of his physical strength and mental learning. He's also falling down, bumping, surprising, and hurting himself over and over again each day. And since your toddler doesn't yet know how to roll with the punches or ease up on himself, he's constantly frustrated and angered by failure. All this activity is bound to make for an exhausted toddler.
If you find his favorite activities or routine tasks are frustrating him, hes most likely overtired and in need of restorative and restful sleep. Physical exhaustion, excitement, and tension build up until he no longer knows he's tired. Then it is up to you as a parent to help him figure out how to stop and rest. You can help make the transition from busy, active, energetic day to tranquil, quiet and peaceful night by easing him into sleep with quiet activities in the evening after dinner. Coloring a picture, sitting down and watching a favorite, but quiet, video, reading books, singing, quiet play at bath time, or singing lullabies together helps your toddler disconnect and start winding down. If this is done within the framework of a consistent bedtime routine, your toddler will come to associate these activities with bedtime and find them comforting and hell be able to easily recognize when bedtime occurs.
Its also important to relax with your toddler. If he sees you busy in the kitchen cleaning, outside gardening, or doing other busy activities in the evenings, hell be likely to want to do the same, making the bedtime routine frustrating for everyone involved.
