Relaxation techniques

Stress will always be a part of your life. It can happen with positive changes such as getting married, or with negative changes, such as the death of a loved one. Stress, especially negative kinds of stress, can contribute to or even cause illnesses, such as headaches, low back pain, or stomach problems.

It is important to learn how to control our responses to the things that cause stress (stressors), rather than letting stress control us. Relaxation techniques can be useful in helping control stress. Two types of relaxation techniques include progressive muscle relaxation and controlled breathing.

Progressive muscle relaxation is useful in relaxing muscles that have become tense from chronic stress. To practice progressive muscle relaxation, recline on a couch or a comfortable easy chair in a quiet place with dim light. Close your eyes and begin to breathe deeply and then slowly exhale. Then begin to tense certain muscle groups. For example, clench your hands for about 10 seconds, and then relax them. Continue this tensing and relaxing technique with the arms, shoulders, feet, legs, hips, back, stomach, on up to the neck, jaw, and head. Take advantage of the soothing feeling that comes with the relaxation of each muscle group.

Another quick method of reducing stress is a controlled breathing exercise. This can be done in a few minutes at home, work, or at leisure. Find a quiet place to reduce distraction. Even a stall in a rest room will work. Close your eyes, take a deep, cleansing breath in and, as you slowly exhale, picture the stress and tension you are feeling begin to leave with the exhalation. If you like, you can even make a hissing sound as you exhale, like a pressure cooker letting off steam. Take three to five of these deep, cleansing breaths. You will notice how much more relaxed you feel after a very few minutes of controlled breathing.

Deep muscle relaxation has been shown to help reduce tension headaches, as well as jaw, neck, and low back pain. Controlled breathing reduces anxiety, and can help you to go back to the issue at hand with a more relaxed and open attitude.

If you have serious problems from muscle tension, see your healthcare provider, who may want to treat you or refer you to a physical therapist or physiologist.

If you would like to learn more about relaxation techniques, check your local community college or community center. Frequently, they offer group training in these and other relaxation techniques.

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