September 20, 2012 12:17:27 AM WATime
A ‘5 MINUTE QUICKY’ STRESS-RELIEF TECHNIQUE ..
Feeling tense .. anxious .. stressed out? ..
Here’s a simple, easy way to ‘de-stress’. Takes less than 5 minutes!
Ready to try it??
- § Find a calm, peaceful location (as quiet as possible)
- § Play soothing music or just enjoy the quiet (if noises around - close the door to lessen as much as possible)
- § Sit in a cosy chair or lie down – position yourself comfortably
- § Close your eyes & focus your thoughts on your body – wiggle a little to get more comfy
- § Breathe in deeply .. hold .. hold .. hold a little longer, then release fully
- § Keep taking slow, deep breaths, and focus on your toes and feet .. bend & squeeze them as tightly as you can, count to 5 … then release. Feel your feet and toes really loosen and relax
- § Move up to calf muscles .. squeeze tightly for 5 seconds, then relax
- § Next to the thighs .. squeeze thighs firmly from hips to knees, count to 5 … then release. Feel your legs turning to jelly and just let it go ..
- § Now buttocks .. tense & squeeze buttocks firmly .. 1 .. 2 .. 3 .. 4 .. 5 …. then let go
- § Next the chest – breathe in very deeply .. hold and tighten the ribcage and pull stomach in .. hold .. hold .. squeeze tighter and hold .. hold …. and let go, breathing all the air out fully
- § On to the arms & hands .. curl fingers into tight fists and squeeze fists and arms for 5 seconds, then release & let arms hang loosely
- § Now the neck & head .. squeeze eyes shut tight and tighten jaw firmly, pull chin in to neck, press teeth together and tense neck muscles. After counting to 5, release all tension and breath out, feeling your whole body relax and settle into position
- § Focus on your breathing, slow deep breathes in .. and out. Without moving, feel your relaxed muscles and focus on this ..relax your body even more. Find a place in your mind (form a soothing image or thought) and remain with this. If other thoughts or distractions come into your mind, briefly acknowledge them and let them float out again. Keep going back to the soothing image or thought and hold on to it.
Stay focussed on your relaxed state. Become familiar with this place in your mind and how you associate with this. You will then be able to help yourself relax more easily by recalling this when feeling stressed.
Works for me! Any other ideas to try out?? - would love to hear more!
Love Glenys (Click Breast Care Nurse) xxx
