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Managing stress


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Managing stress

  1. 1. Relaxation Techniques: To reduce the effects of stress
  2. 2. Relaxation isn’t just about peace of mind or enjoying a hobby … it is a process. Practicing relaxation techniques can significantly reduce the amount of burden placed on the mind and body from the challenges and hassles of everyday life.
  3. 3. Whether your stress is out of spiraling out of control or you have it conquered, you can benefit from learning relaxation techniques. Improve your health by de-stressing your life with these stress relieving techniques …
  4. 4. Relaxation techniques involve refocusing your attention to something calming and increasing an awareness of your body. To gain the most benefit, practice the techniques that work for you regularly.
  5. 5. There are several techniques that can be used for relaxation; autogenic relaxation, progressive muscle relaxation, and visualization. Autogenic relaxation is a technique in which you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You might imagine a peaceful place and then focus on controlled, deep breathing, slowing your heart rate, or relaxing muscle groups one by one.
  6. 6. Progressive muscle relaxation is a relaxation technique in which you focus on the physical sensations between tension and relaxation of a muscle group. One method is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck … holding the contraction for five seconds and then relaxing for thirty seconds.
  7. 7. Visualization is a relaxation technique in which you form mental images to take a visual journey to a peaceful, calming place or situation. During visualization you try to use as many of the senses you can including smell, sight, sound and touch, for example, imagine you are at the beach. Imagine the smell of the ocean, hear the sound of the waves, and feel the sun on your face. You may want to close your eyes, sit in a quiet place, and loosen any tight clothing.
  8. 8. Other common relaxation techniques include: oYoga oTai chi oListening to music oExercise oMeditation oHypnosis oMassage As you learn relaxation techniques you will become more aware of muscle tension and the physical sensations of stress. Practicing the technique that is right for you will make it easier to apply the moment you begin to feel the symptoms of stress.
  9. 9. ©1998-2010 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.