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Any concentrated expenditure of
energy produces more stress by tensing your muscles, speeding your heart rate,
and quickening your breathing. However, after you stop expending energy, you
find that your muscles relax and your heart rate and breathing slow down to a
level that is lower than when you started. This energy boost can come from
walking briskly, running for a short distance, doing jumping jacks, jumping
rope, doing sit-ups or push-ups, running up steps — anything that gets your
body going.
1.
Become a shaker. Shaking off tension is fun. You can
do this exercise either sitting or standing. Begin by holding your arms loosely
in front of you and shaking your hands at the wrists. Now let your arms and
shoulders join in the fun. Continue for a short while and taper off slowly,
letting your arms fall comfortably to your sides. Now lift one leg and start
shaking it. Then shift to the other leg. (If you’re sitting, you can do both
legs at the same time.) When you finish, notice the tingling sensations in your
body and, more importantly, the feelings of relaxation. Admittedly, it looks a
little strange, but it works.
2.
Soak up your stress. Think of your bathroom as a mini
health spa and your bathtub as a pool of relaxation. Besides, not only do you
emerge relaxed and de-stressed, but you’re also clean. Here’s the recipe for
that relaxing soak:
• A spare half hour
• A
tub of hot, soapy water
• Soothing
scents, such as lavender Epsom salts
• Soft
lighting
• Relaxing
music
• A
phone that is turned off or at least silenced
More Ways to Relax
A few
relaxation techniques from off the beaten path:
Throw in the towel. Barbers used to give their
customers shaves along with haircuts. In those days, you felt marvelous as your
barber carefully placed moist, hot towels on your face. These days, stylists
only cut hair. And unless you fly first class to Europe or dine in an upscale
Japanese restaurant, you’re unlikely to experience the joy of a hot towel on
your face — unless, of course, you put it there yourself. Simply take one or
two washcloths and immerse them in hot water. Squeeze out the excess water, lie
back, close your eyes, and put them on your face. Ah, nirvana. And what if you don’t have a towel or hot water? Use your
hands. Rub them together till they feel warm. Place each hand on a side of your
face. No, the feeling isn’t quite as good as a moist, hot towel, but it can
still help you relax.
Jump into a hot tub. If you have a hot tub, great, but
keep in mind that many bathtubs have the same benefits. Don’t take my word for
it. Just read this promo from one hot-tub manufacturer: “When you slip into the hot massaging waters, your muscles
will relax, and your mind will clear.” Maybe so.
Go East; try some yoga. Why reinvent the wheel when some
marvelous relaxation approaches have been around for many years? Yoga has been
practiced for 5,000 years. Yoga looks at health and well-being from a broad,
holistic perspective that sees the mind and body as dynamically interconnected.
This ancient Eastern tradition combines physical and postural exercises with
meditation practices, breathing techniques, and mindfulness that can help you
relax your body and calm your mind. Most people who have tried yoga swear by
it. Find a good teacher and give it a try. (Ask friends about yoga classes in
your community.
Relax in the bedroom. Sex can be a marvelous way of
unwinding and letting go of physical tension. Including some form of mutual
massage in your love-making can increase the relaxation benefits.
Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2nd edition by Allen Elkin
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