Whether you have a high stress job such as an airline pilot and have to sit in one cramped place for long hours at a time or you are the worn out mother of a toddler on the run from morning till night, you can feel like your nerves are shot to pieces. You probably crave genuine relaxation but doubt you can achieve it.

No matter what your situation, the answer to your stress may be as simple as progressive muscle relaxation. This technique originated in the 1930s and is still popular today. This method of relaxation is simple; muscle groups are flexed then systematically relaxed. The idea behind progressive muscle relaxation is that by relaxing the muscles, your mind also becomes relaxed. Furthermore, this technique does not require any special training. In fact, anyone can do it.

Ideally, muscle relaxation should be practiced between ten to twenty minutes every day. It’s okay if you don’t get it right the first time. Be prepared to develop your ability to relax gradually if necessary. By practicing regularly you will quickly become competent at progressive muscle relaxation and will be able to better deal with the stress in your life. If you are willing to be patient and persistent, the effort will be worth it.

Progressive muscle relaxation is considered to be a deep relaxation technique which means that it is not only beneficial for stress reduction but also for the alleviation of chronic pain and insomnia. Migraines and cancer symptoms have also been helped by this method. Most of the time, the feet and legs are relaxed first. From there, the muscles are flexed and relaxed all the way up the body to the face. However, this order is not set in concrete and some physicians teach their patients to do it differently.

As you develop your ability to flex and relax the muscles of your body, you can increase the tension to gain more benefit. This technique should only be attempted when you can be quiet and uninterrupted or it may be difficult to complete the whole body exercise. First, tighten your muscles for around eight seconds and then release the tension. Relax for about half a minute before moving on to the next set of muscles. It can be helpful to use this relaxation technique in conjunction with imagery. For example, you could imagine you are like an ocean wave with power unleashed when flexed muscles are released.

Progressive muscle relaxation also helps you to interpret your body’s messages. Increased sensitivity to these cues can help you to recognize signs of tension in your body. Once recognized you can work out ways to overcome it. Consequently, you will likely feel less stressed and more relaxed. In fact, you may even feel more energized. Progressive muscle relaxation has a long history of producing excellent results which means you can be confident that it is a legitimate approach to relaxation and stress reduction.

Your first session of relaxation will take about an hour if you do exercises such as making a fist, bending your arms, clenching and releasing teeth, lifting and lowering shoulders, bending arms and lifting and lowering heals. These exercises are in addition to the flexing and relaxing of muscles from toe to top. With practice your muscle relaxation exercises will become natural. Don’t try to fast track these exercises; the goal is relaxation. Perhaps they’d make a great addition to a Sunday afternoon or a Saturday morning after a busy week. Whenever you can take time out to focus on relaxing, these exercises can help you release a lot of built up tension and improve your physical and emotional well being.

Progressive muscle relaxation works well for everyone. No matter what your vocation in life and irrespective of the cause of the stress in your life, relaxation exercises can improve your sense of well being and your life overall. You may have a high stress way of interacting with the world but you can still learn to do these exercises and change your approach. It can be hard if you are a Type A personality but it is still possible. If you make progressive muscle relaxation a regular part of your life you will be less stressed, happier, healthier and more energetic. In fact, the time you spend on relaxation will be the most valuable time of your week.

Relaxation techniques – Not again, please!

There are many components to living well: regular exercise, good nutrition, healthy relationships with others, not smoking and limiting your consumption of alcohol. Given that stress is a global epidemic with health professionals estimating that over 75% of diseases are aggravated or associated with stress, then another component to healthy living is stress management.

A little bit of stress is actually good for us – it motivates and inspires us to greater things. But as you know – too much stress is not pleasant! Whether it is the irate boss breathing down your neck, the demands of tight deadlines, financial concerns or the overwhelming responsibilities at work and home, stress can be a hassle!

This type of chronic stress can increases blood pressure, suppress your immune system and may be a contributing factor to a number of serious stress related illnesses. In essence the effects of stress, the type of stress that is unrelenting, are bad for you, your family and your business!

But there are a number of ways that you can combat stress – they may involve exercise (which has many more benefits than simply stress reduction); relaxation techniques such as meditation, progressive muscle relaxation, autogenic training and breathing exercises; and cognitive behavioral therapy which examines your underlying beliefs and behavior towards stress.

In fact there are plenty of ways to reduce stress!

However, I find that the biggest problem with clients that I work with is not so much the belief that stress management is good for you – but the practicalities of putting stress management techniques into a daily routine.

Every week there are times when I give my clients homework – try this relaxation exercise or that breathing technique. I then spend 20-30 minutes showing how it is done. Great – my job is done….right?

Wrong!

Well over half, perhaps even three quarters come back to me with a sheepish grin….”Umm I didn’t do the relaxation exercises this week….”

“I just couldn’t find the time”, “I had other things to do”…”I had to clean my house” are some familiar excuses I have heard.

Are stress management exercises not worth doing?…No Are they important for you and your health?…Yes

So why do so many of us put off doing stress management exercises. One of the biggest problems I find is just to get into the habit of doing them….it should be easy right? I know…I have been there…it is much easier said than done. There is always something more pressing to do! So how can we get into the habit of doing daily stress management or relaxation exercises to counter the effects of stress?

Here are some ideas:

Look for areas in your life where you can practice relaxation techniques. I travel to work by bus – this represents almost two hours of time each and every day to practice some relaxation exercises – although I advise you to stay away from progressive muscle relaxation – as you may get some funny looks when tensing and relaxing your facial muscles.

Give yourself a daily goal of practicing mindfulness. Even if you can’t seem to find time in the day – you are doing things in your life where you could bring yourself more into the present. Next time that you eat your breakfast or lunch. Rather than gulping it down while reading a report – actually taste the food. Take each bite with intention and focus on the sensation of eating – explore the taste, smell and texture. By focusing your conscious attention on the present activity you are less likely to dwell on the past or worry about the future.

Practice visualization. Again this is another one I do on my commute to work. While sitting in my bus, rather than looking out over the cars and city – which can be hectic at times, I close my eyes and go to my special place. I visualize my favorite beach, can hear the sounds of the waves, feel the wind in my hair and the warmth of the sand between my toes. I am in my special place – and this guided imagery can take me there whenever I choose.

Finding areas in your life where you can practice a new habit can mean the difference between taking control of stress or letting stress control you. Ultimately it is a choice that only you can make.

Relaxation — what is it?

Relaxation is the opposite of stress. It helps reduce tension levels and reverse the symptoms associated with stress. We are also better able to cope with future stressful situations. It is well worth finding time each day to relax.

Why is it so important?

When we are relaxed, stress is reduced. Symptoms of stress disappear since it is very hard for our bodies to feel stressed and relaxed at the same time. This in itself calms us mentally. We no longer feel anxious, our thoughts have calmed and we are at ease once more.

Relaxation, stress relief and mood enhancers

Here are some ideas to help you relax and reduce stress. Remember you know yourself best, so do whatever suits you and makes you happy.

Exercise. Experts emphasise the importance of exercise in our life. Research indicates that just 10 minutes of exercise is all that is needed to put people in a more positive mood. Exercise has been shown to enhance self-esteem and lower anxiety and depression.

Attend a yoga class, or buy a DVD or book, which you can use at home.

Try Tai Chi.

Deep breathing. This is particularly helpful when faced with a potentially stressful situation. Breathe slowly in through your nose, filling your lungs as you do so, then release the air slowly out through your mouth.

Laugh!

Think about a funny video. Research has shown that by just thinking about a funny video reduced stress hormones.

Listen to a relaxation CD.

Talk to someone — whether it is a friend, family member or counsellor.

Get yourself a pet. A study in America had stockbrokers look after a pet. When they later encountered a situation that would normally cause stress, these stockbrokers’ blood pressure levels were half that of those who did not get to look after a pet.

Have a massage.

Have a bath. Use your favourite oils and for maximum relaxation light some candles.

Read a book. This is such an easy way to escape the world for a while.

Indulge in your favourite hobby. You could always try something new, that you know you will enjoy.

Eat a healthy diet.

Limit your intake of alcohol and caffeine.

Don’t smoke.

Take your annual leave. Give yourself regular breaks and try to slot a regular vacation into your schedule.

Sleep well.

Praise yourself. It’s easy to rely on others to praise our actions. However we get disappointed when this doesn’t happen. So to avoid disappointment, give yourself a pat on the back instead.

Specific relaxation strategies

These techniques are very effective in bringing about relaxation. At first, they may take a while to master, but once there, you’ll wonder how you ever coped without them.

Progressive Muscle Relaxation

Find a warm, comfortable room, free from interruption. Wear loose comfortable clothing. If you have a relaxation CD, use it, although it is not necessary. Follow these steps:

Lie on your back or sit down in a comfortable position. Rest your arms at your sides, palms facing down. Inhale and exhale slowly and deeply. As you breathe, clench your hands into fists and squeeze them for 15 seconds. Focus on your fists only, feeling the tension in the muscles. Then let your hands relax. Feel the release of tension from the muscles. Continue in this way working through your body. You will want to tense and relax your face, shoulders, back, stomach, pelvis, legs, feet, and toes. Hold for 15 seconds and then relax your body for 30 seconds before moving on. As you relax, your body will feel like it is sinking into the ground. By the end your body will feel really heavy and relaxed. Lie still for a moment, enjoying this state of being.
Quieting response

This technique is useful if you have limited time.
Find a space free from interruption. Begin by closing your eyes. Imagine yourself to be calm and relaxed. Breathe in slowly and calmly. As you breathe out, release all the tension within you. Imagine you are inhaling calm and exhaling stress, freeing it from your body. Continue this way until you feel your body and mind are relaxed.