We are spinning like squirrels in a wheel - so many things accumulate every day that we do not have time to redo them all. No time to take a break.
But you still need to take a break, carve out 10 minutes for relaxation - and this will help you quickly recover! To continue doing business with tripled energy!
Surely you are reasoning like this: I could relax wonderfully if I had more free time! But think about what exactly you are doing when it really comes out to you. You start cleaning the house, washing, ironing, remembering what old things you did not have time to redo ... and then you fall into an armchair in front of the TV and start watching everything, even what you are not interested in? Do you recognize yourself?
But you need to rebuild yourself and your attitude to rest - and then you will do much more! Weren't you surprised that many people can do so many things in a day that another cannot do it in a week? And all because they know how to properly allocate their time and know how to rest properly.
Therefore, it is imperative to allocate 5-10 minutes a day for yourself. To do this, find a place in the house that you do not associate with important things - and rest there.
Besides, you need to learn how to relax. Since a person quickly gets used to repetitive moments, then you yourself will even notice how the body begins to relax, as soon as you enter your resting territory, which you yourself have chosen.
Be sure to ventilate your apartment - fresh air will clear not only the room, but also your thoughts. In addition, all the breathing exercises that you will do will bring much more benefit.
And, which is very important, make an agreement with your loved ones in advance so that they do not come to you and do not disturb you when you relax.
So. Just have tea... In the evening, about one to two hours before bedtime, have a relaxing tea. It is not difficult to cook it: for this you need to pour 1 teaspoon of dried flowers and leaves of St. John's wort, lemon balm or mint, lime blossom into a thermos. Pour boiling water over all this and let it brew for half an hour. Drink the tea slowly, in small sips, but not more than 150 ml at a time.
Second... Do the meditation. To do this, sit comfortably, close your eyes and imagine that you are rising above the house, above the city, and then above the Earth. You can fly so high that our planet turns into a small ball ... And think, what are your little problems from this distance. Imagine the whole Universe - and feel how tiny you are in comparison.
Third.Take off the tension. When you're worried, you probably involuntarily clench your teeth. To relieve this tension, you need to find small depressions on the jaw with the tips of your index fingers at the level of the earlobes. Press on these points for 5 seconds and slowly release. After that, touch the palate with the tip of your tongue and stay in this position until you feel that the muscles of the jaw finally relax.
Fourth.If you are very tired and after work you feel completely exhausted and broken, then you need to urgently help yourself to recover: after all, in the evening any woman still has a lot of things to do. You can recover with express help. To do this, soak a terry towel in hot water, squeeze it, lie on the bed and cover your head with this towel. Believe it or not, after 10 minutes the fatigue will go away! No wonder this method was often used by our mothers when they had a headache.
Fifth... By the way, if your head hurts. Sit down, close your eyes and massage your scalp with your fingers for five minutes. Massage your temples in a circular motion, then the back of your head, gradually make the massage easier, barely touching your scalp with your fingers.
Sixth way... No matter how trite, but music is great for helping to relax. It is especially good at such moments to listen to classical music or the one that you like the most. Better if she is not very energetic. Discs with recordings of sounds of nature, sea surf, birds singing, etc. are great help. Compile your own relaxing collection of music in advance and listen to it when you need to quickly relax.
Seventh... Correct breathing helps to relax. To do this, you need to master the method of abdominal breathing. Breathe in the air filling your stomach "in 5 counts", then slowly exhale "in 10 counts." When you breathe out the air, think that you are getting rid of the bad negative energy that was overwhelming you. This technique will help you stay calm in any situation.
Eighth.Essential oils are the best relaxation aids. No wonder they are so often used by Eastern practices. Pour a few drops of vanilla, lavender, bergamot oil into the aroma lamp and light it for 15 minutes. During this time, your "recreation area" will be filled with the aroma you like. Breathe it in and take your mind off your day's problems.
Ninth... You need to master acupressure - this is a wonderful helper in the art of relaxation. Shiatsu massage, or acupuncture points - as it is sometimes called - is a real first aid for pain, fatigue and stress. If you massage the points correctly for 10 minutes, you can quickly get rid of unpleasant sensations.
- In case of fatigue, you need to massage the brow ridges.
- If your eyes are tired, for example, from a computer, then you need to carefully slide your index finger from the inner corners of the eyes to the outer ones several times.
- In case of stress and migraine, you need to massage the point located between the eyebrows.
AND tenth... For relaxation, buy yourself a rubber ball with "thorns" - this is an excellent home massager for hands and feet. It can be rolled during some work - if, for example, you are writing or reading something. You just need to choose a ball that is suitable in size and rigidity.
Eleventh... For relaxation, it is important to learn how to breathe correctly. If suddenly you receive some unpleasant news, then just breathe in several times as deeply as your lungs will allow. Hold your breath and exhale the air in jerks - repeat this exercise several times. In general, intense breathing is indicated during stress. So let's take the example of Hollywood heroes who begin to breathe a little into a paper bag or do breathing exercises as soon as something happens to them.
Few have not heard of the state of relaxation, and many know it firsthand. We experience a relaxed state most often, unconsciously, for example, at the moment of transition from a state of wakefulness to sleep or being in the hands of a skilled massage therapist. Yoga practitioners are familiar with the state of complete relaxation that occurs during Shavasana, or corpse posture, which completes any practice. The body of a modern person consists of many areas experiencing constant tension, and consciousness, due to permanent tension, cannot relax even in time, continuing to throw up new reasons for thought and anxiety. Relaxation is an excellent remedy for stress and body stiffness, which we will tell you about today.
Body relaxation
Already a couple of minutes after a person has sat down at the table, he ceases to control his posture, being carried away by conversation, work, and a computer. The body, meanwhile, takes the most varied and 99% unnatural postures: sitting on the edge of a chair, with one leg thrown over one another, hunched back, hands pressed to the body, etc. It is harmful to blood circulation, the spine, and internal organs. In addition, constant sitting in uncomfortable positions (and in repetitive ones from day to day) creates strong tension in certain areas of the body (knees, neck, lower back), which subsequently often develop into pain. But any negative impact can be neutralized with relaxation exercises.
- Learn to feel each part of your body separately. You can start with your fingers. First, clench them into fists, and then try to relax completely. Swing your hands alternately, holding them in weight - they should become like whips, no tension. Now, while standing, swing your arms with the strength of your shoulders, they should dangle like vines swaying in the wind.
- Drop your head on your chest as if you fell asleep, try not to support it with your neck at all. Stand on a thick book or other support and swing your left leg as if it were bolted onto the hinges, then switch legs. Spread your legs shoulder-width apart and drop your entire upper torso, let your spine relax and your arms hang freely. Please note - the neck should not be tense, the head is a continuation of the spine and also hangs freely.
- Relaxation is also necessary for the muscles of the face, because at the moment of hard work or serious thoughts, we often tightly squeeze our lips, pull our eyebrows at the bridge of the nose, which does not reflect in the best way on the condition of the skin. Alternately strain and relax different parts of the face: frown up - relax, wrinkle your forehead - relax, close your eyes - relax. You can also pull down your lower lip, bared teeth, wrinkle, and widen your eyes and nostrils.
Relaxation of consciousness
Relaxing the body is one way to relax the mind, but there are other techniques. The purpose of relaxation is to free the mind from obsessive thoughts, relieve tension, fill the mind with lightness and emptiness. For many, relaxation helps not only to combat stress, but also to relieve pain caused by excessive intellectual work, for example. You can relax while sitting or lying in a comfortable position, aids are welcome - special music, sounds of nature, essential oils or incense sticks. The best way to start your relaxation is to focus on your breathing. Imagine that there is nothing else - no world around, no your body, no thoughts. All there is now is your breath; be aware of each inhalation and exhalation, do not try to change their amplitude, breathe as you breathe. Dissolve in your breath until the stream of thoughts dries up.
Now imagine yourself in a calm, peaceful place. It can be a seashore or a forest clearing, a place where you have been, or a landscape from a picture from a calendar. Feel everything that is happening around - how the sun caresses your skin, how the stream babbles and the birds sing, breathe in the scents of the forest or the sea, observe the splendor of nature. Feel how your body is infused with natural energy. Be in this state for as long as you are comfortable and then complete the relaxation.
You can apply the relaxation technique both regularly and as needed, or you can move from it to a state.
"All diseases are from the nerves" - in this joke there is a lot of truth, doctors say. Constant stress leads to a decrease in the body's defenses, and it becomes vulnerable to many diseases. It would be a mistake to think that stress is a modern problem. The life of people a hundred and a thousand years ago was full of problems. The need for relaxation was understood in antiquity: some techniques are more than a thousand years old. Obviously, knowing how to relax is useful to everyone. We bring to your attention 7 effective and simple ways to "reset" the nervous system.
Relaxing massage is an art that needs to be specially trained and then practiced for several years to achieve perfection. But everyone can do a simple relaxing massage, moreover, you can do it to yourself: with gentle massaging movements, walk over each finger in turn, first one, then the other, and then along the earlobes; use your fingertips to massage the face in a circular motion, and with a slightly tougher motion, massage the scalp. It is not difficult and only takes a few minutes.
Source: depositphotos.com
Water is the best, most powerful anti-stress agent. Almost all water procedures have a relaxing effect. When a person experiences strong psycho-emotional stress, he is offered a drink; rests best on the shore of the reservoir ...
The opportunity to go to the sea is not always available, but you can almost always take a shower while at home. For a relaxing effect, turn on warm water. If the shower is removable and equipped with a water mode switch, you can do a water massage - it combines the advantages of conventional massage and water treatments. Even better is relaxing in a warm bath. If it is not possible to take a shower or a bath, you just need to wash your face or hold your elbows in water for a few minutes.
Source: depositphotos.com
We attach more importance to aromas, make sure that we smell good. Smells are very powerful: they can make the environment unbearable or, conversely, extremely pleasant. Do not underestimate the relaxation potential of aromas. But there is a nuance - the individuality of the reaction to smells. It takes some time to figure out which scents - perfume, essential oils, flowers, etc. - help you to relax.
Interesting fact: scientists have found one smell that absolutely everyone likes. It turned out to be the aroma of freshly baked bread. If you want to bring into the house an atmosphere of soft benevolence, relaxation and comfort - bake bread or, for example, a pie.
Source: depositphotos.com
Yogis claim that breathing practices are the most effective means of relaxation. Western scholars agree with yogis. Suffice it to recall the special breathing techniques that are recommended for women in labor. The simplest exercise is breath counting. You need to calculate how many breathing movements you perform per minute, focusing on each movement. Another exercise is to take four short breaths, and the fifth is longer for several minutes.
Source: depositphotos.com
Art therapy
Many familiar things, having received an unfamiliar name, are perceived as something complex and difficult to access. This is what happened with art therapy: it is not necessarily classes with a psychologist, this is everything that relates to art (art - English "art"), but it is done not with the aim of achieving a high artistic result, but with the aim of relaxing in the process. Art therapy is drawing, modeling from clay and plasticine, painting pictures, cutting with a jigsaw, participating in amateur performances ... There is only one condition: you must like what you are doing, and what does not work out should not cause irritation.
We need anxiety and stress to protect ourselves from danger. The brain evaluates the surrounding situation. If something threatens our safety, he puts the body into combat mode to fight and flee. But most of the stressful situations we face every day don't kill us. Maybe we are fighting with colleagues, studying for an exam, or going on a first date. In such conditions, body reactions only interfere, we are nervous and cannot concentrate on work, remember information or do creativity.
You need to turn off the tension and relax. But how do you do it if you're worried? The brain is overexcited, and the self-belief that everything is in order and that you need to pull yourself together does not work.
Relaxation and relaxation should not be confused. No one bothers to sit at the same time and do nothing, but at the same time worry and worry. So just taking a break from work will not help you relax and calm your nervous system.
The best option is to act from the side of the body, that is, to relax the muscles and remove the consequences. The brain will decide that since the body is calm, there is no danger, then it can calm down.
To do this, try the deep relaxation technique offered by No Panic, a charity dedicated to helping people with anxiety and panic disorders.
Start relaxing
Find a comfortable, quiet place where you won't be distracted for at least five minutes to get the most out of your first sessions. It is better to practice the technique at home, in comfortable clothes, so that later you can repeat it in other conditions.
Turn off the music, turn off the lights if possible, and sit in a comfortable position. Breathe freely as you exercise, do not hold your breath or try to breathe deeply. Think that you only need to relax, nothing else.
Experience the Difference Between Tension and Relaxation
To relax, you need to feel the tension. Start with your hands. Clench your fists as hard as you can and count to 10. After that, relax your fists so that your fingers rest freely on your knees or on any other surface. Feel how your hands move differently when they are tense and relaxed, remember the moment of relaxation and leave your hands in a calm state.
Then you need to take turns tense and relax muscles throughout the body in the following order:
- Forearms. Bend your elbows and try to bring your fists to your shoulders.
- The muscles of the back of the arms. Straighten your arms as much as you can.
- Shoulders. Raise your shoulders to your ears.
- Neck. Tilt your head back.
- Forehead. Raise your eyebrows as if you are asking a question.
- Eyelids. Close your eyes tightly.
- Jaw. Grit your teeth.
- Tongue and throat. Press your tongue against the palate.
- Lips. Press your lips together tightly, as if you want to hold something small with them.
- Chest. Take a deep breath and hold your breath.
- Stomach. Tighten your abs as if you are preparing for a punch.
- Hips and loin. Arch your back and squeeze your glutes.
- Legs. Straighten your legs and pull your toes.
Tighten your muscles to the maximum for 10 seconds, and then relax them and listen for the difference in sensation.
Let your body get used to relaxing
Sit in silence with your muscles relaxed for a few more minutes to remember how your body feels at rest.
You may not be completely relaxed the first time, but if you regularly practice and fight with this technique, you will soon feel that five minutes are enough for you to calm down and manage your emotions again.
Subsequently, you will learn to relax even on the go: for example, relax your arms and back when you go to work, and your legs when you sit at the computer.