Why should I learn how to relax?

How will I substances, and may require more of a relaxation is very important in order to start
benefit? substance to get the same effect. practicing the techniques.
We all face stress in our day- to- day lives.
Stress can be caused by various factors. The What is relaxation and how does it work? Some of the most commonly used methods
most common causes of stress include family Relaxation refers to a set of responses that are are:
and friends, life changes, work, academics, the opposite of arousal or stress. The word Imagery:
and health conditions.The body responds to relaxation literally means to be free from Imagery is a method that involves using
various stressful situations through several tension. The term relaxation response means pleasant visual images such as that of scenery
physiological changes such as increased heart a state in which both the mind and body are in – such as a warm beach, traveling through the
rate, sweating, flushing, increased blood deep rest. hills. It can be practiced at first at a specific
pressure, etc. This is called the flight or fight Relaxation is not the same as physical time and place and later generalized to other
response as the body prepares to face exercise, playing sports or pursuing a hobby. situations. Pleasant images help in increasing
stressful situations. As stress builds up on a Although these activities help distract one from feelings of relaxation and sense of calm. Visual
continuous basis, people experience various stress, they do not have the same effects as images can also be used to stop or take away
stress-related problems such as sleep relaxation. unpleasant thoughts and sensations such as
disturbances, muscle tension and headaches imagining that the pain has gradually
and in the long run stress responses can lead What are the different ways in which I can disappeared from one’s body.
to negative outcomes such as physical and learn to relax? Progressive or Deep Muscle relaxation:
mental illnesses. Learning to relax is therefore Few relaxation techniques focus on relaxing Muscle relaxation was first described by
important to deal with these stressful situations the mind and few on the body. Some other Edmund Jacobson in 1938. It involves the
in a more adaptive and effective way. techniques target both the mind and the body. progressive and gradual tensing and then
Sometimes we try to deal with stress releasing of muscle groups along with the
responses without quite being aware of them. What are some of the relaxation instruction to relax and breathe easily. The
This may also include maladaptive methods techniques? focus of progressive muscle relaxation is to
such as smoking, drinking or just watching TV. There are many relaxation techniques that one train oneself in recognizing states of bodily
On the other hand it could also be adaptive can use. Each of these techniques target tension and then relaxing them.
methods like listening to music, reading, or specific stress responses. Relaxation This form of relaxation is typically done lying
gardening. Drinking, smoking or taking other techniques vary from simple breathing to down or in a chair with an arm rest. The entire
drugs although appear to reduce tension, it meditation and progressive muscle relaxation. sequence of relaxation takes approximately 20
has adverse effects on health on a long run. Choosing a strategy that suits you best is minutes and is followed by a period of rest for
When used repeatedly, people become important. In addition, the time and place for about 10 minutes.
increasingly immune to the effects of these
Breathing exercises: What are the things that would help in
Deep breathing or diaphragmatic breathing is a relaxation?
simple and easy method of relaxation. It  Regular practice, setting aside a quiet
involves taking measured, deep breaths or place and sufficient time for practice
inhaling and exhaling from the diaphragm.  Identifying the right method of relaxation
Shallow breathing is an indication of anxiety  Not forcing yourself to relax
and stress and the aim of deep breathing is to  Adopting a comfortable posture
regularize the flow of breath and thereby
relaxing the mind and body.
Meditation:
There are several meditation techniques that
What are the reasons for relaxation not
working?
At times, relaxation does not work for
LEARNING
have been described to produce states of individuals and in some people they may
mental relaxation. Amongst these
Mindfulness meditation has been researched
extensively for stress-related problems. It
the actually lead to worsening of anxiety. The
reasons might be:
 Trying too hard to relax
HOW TO
involves training oneself to be aware of one’s  Practicing relaxation that may not be
thoughts without labeling them as being good suitable for the kind of anxiety/stress
or bad. It is described as a moment to moment  Insufficient learning of the relaxation skills
awareness with being judgmental. Mindfulness
 Improper posture, timing and place of
meditation takes several weeks of practice
relaxation
before it can be used in everyday life.
 Excessive tiredness and hunger
Biofeedback:
Some may feel being in a quiet and a peaceful
Biofeedback refers to methods by which the
environment may facilitate negative think. If
person uses instruments to help detect
you start any relaxation technique and feel
physiological changes such as heart rate, skin
uncomfortable or disturbed, do not continue.
conductance, muscle and then learns to alter NATIONAL INSTITUTE OF MENTAL
these physiological responses through HEALTH AND NEURO SCIENCES
When can I use relaxation skills?
Stress Management and Lifestyle Clinic
practice. Practicing relaxation techniques regularly can NIMHANS CENTRE FOR WELL BEING
produce maximum results. 1/B, 9th main, 1st phase, 1st stage, BTM
Layout, Bangalore–76
Phone– 080 26685948/ 9480829670
Email– [email protected]