Mayo Clinic: The Integrative Guide to Good Health by Brent A. Bauer

Author:Brent A. Bauer
Language: eng
Format: epub
Publisher: Liberty Street
Published: 2017-08-08T04:00:00+00:00

Steps to success with relaxation exercises

Stress management and relaxation skills can help give you mental, emotional and physical energy to cope with chronic symptoms. Use these steps from Mayo Clinic experts to bring peace and a sense of calm into your life through relaxation exercises.

Set a routine

• Set aside time to practice relaxation at least once or twice a day.

• Pair relaxation with a regular activity to help you remember to practice it. For example, you may decide to take six relaxed breaths every time you sit down to eat.

• Practice relaxation exercises at various times throughout the day. In this way, the practice becomes natural and you can use it readily when you feel stressed.

Get comfortable

• When practicing relaxation exercises, use a comfortable chair, sofa, mat or bed, in a quiet, dimly lit location.

• Loosen tight clothing and remove shoes, belt, glasses or contact lenses, if it will help you feel more comfortable.

Focus

• Practice in a quiet, calm environment in which you won’t be disrupted or distracted.

• Close your eyes to reduce distractions and improve concentration. Or, if you prefer, keep your eyes open and focus on one spot.

• Move your body as little as possible, changing position only for comfort.

Relax

• Begin and end relaxation practices with relaxed breathing techniques.

• If it’s helpful when you’re first learning, use relaxation instructions on a CD to guide you. Gradually over time, learn to relax without these instructions so you can practice your relaxation techniques anywhere.

• Do not try to force or resist relaxation. Let it happen naturally and spread throughout your body. You may notice sensations of tingling, floating, warmth and heaviness.

Be patient

• Give yourself time to learn relaxation skills. Practice will help these techniques eventually become automatic.

• Try not to become upset if you have trouble concentrating. It’s normal for your mind to wander. If your mind wanders, simply bring it back to the focus of your relaxation exercise.

• Don’t worry about how well you are practicing.

Incorporate relaxation into daily life

• Over time, move relaxation practices from planned, quiet settings to “real life.”

• The goal is to calm yourself when necessary.

• Use relaxation exercises any time you start to feel stressed or anxious.

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