Methods For Relaxation
Learning how to relax, as a way to reduce stress and anxiety and to promote good sleep, is a key life skill. Relaxation techniques and are often overlooked in today’s busy, demanding and hectic society.
People often feel like they don’t have the time to relax. As their stress levels increase, productivity drops and eventually health can deteriorate. By learning, applying and finding the time to practice some simple relaxation techniques you can get more done and improve your quality of life, These are some of the most effective techniques people use to relax.
Sit with your legs uncrossed, good posture, and place your hands on your thighs. Close your eyes. Inhale deeply through your nose into your abdomen for a long count of five seconds (your chest should move only a little). Hold for a long count of two seconds, then breathe out slowly through your mouth for a long count of five. Repeat for 10 to 15 cycles. Stop briefly if you feel light-headed.
Progressive Muscle Relaxation
Loosen any tight clothing, sit or lie comfortably, and close your eyes. Tense different muscles of your body as much as you can for at least a count of 10 (never so tight or long that it hurts!). Then, slowly release the tension and allow the muscle to relax. Let that feeling of relaxation flow through your body. Start at your feet and move up.
This is a technique where you imagine a scene, place or situation you regard as safe, restful, and happy. Sit comfortably in a quiet place. Breathe gently through your nose, eyes closed.Picture in your mind the place you like – a forest, the beach, a field. Try and smell the aromas, taste the air, hear the sounds. Feel your body relax. Continue for at least 10 minutes.
Sit comfortably in a quiet spot. Close your eyes if you like. Breathe in through your nose. As you exhale, say the word ‘One’ silently to yourself. You might like to focus on the sound you make exhaling (like the Sanskrit word ‘Om’). Or, if your eyes are open, focus on an object, exploring its colours and textures. Spend at least 10 minutes meditating, but stay focused.
This is a drawing technique to calm the mind. Bring a pencil/s and paper to a quiet place. Draw a large circle. Now, be prepared to keep drawing for at least 10 minutes. Start filling the circle with whatever you like – spirals, patterns, running-writing – but don’t let the pencil leave the paper unless you’re changing colours.
Regular exercise (20–30 minutes a day) is extremely important for staying healthy and releasing tension. Most exercises arevery cheap or free. Group sports are fun, but individual activities like walking, running, swimming and cycling are also very good for clearing the mind and releasing physical tension. The important thing is not to overdo it and injure yourself.
Schedule Pleasant Activities
It is admirable to study and work hard. However, each of us needs to have some time away from study and work. Unfortunately, the fun stuff is often what gets neglected when things become hectic. That means it’s important to schedule in things you enjoy doing, like seeing friends, going to the movies, or heading to the beach. Fun isn’t just enjoyable, it’s part of keeping well!
Researchers have gone to great lengths to find a means of treating what we now think are endocannabinoid-related ailments such as anxiety, depression, and a slew of other health issues. Unfortunately, most of these treatments were and are more trouble than they’re worth.
Although we still have a lot of research to do, cannabis continues to be the most effective remedy for hundreds of millions of people – regardless of its classification as a Schedule 1 drug.
When we ingest cannabis, the cannabinoids from the plant take the place of anandamide in our CB receptors and start to do their thing. Perfect if your body is not producing enough anandamide on its own.
Over the more than 80 cannabinoids at work when we have a puff, you’re probably somewhat familiar with the most well-known:
- Tetrahydrocannabinol (THC)
- Cannabidiol (CBD)
- Cannabinol (CBN)
The psychoactive properties of THC can often help combat stress when administered at low doses.
THC can actually help our bodies with stress in more ways than one. For instance, when it increases our dopamine levels, the resulting sense of euphoria can be quite pleasant during a well-earned chill-out session.
The THC-induced jumpstart in neurotransmission can also lead to enhanced ideation and new perspectives on problems or challenges. This is great for stress and life in general if you keep responsible use in mind.
But too much THC can be the opposite of therapeutic as it may very well induce anxiety and panic attacks. This can be avoided if you’re careful not to over consume and if you can find a strain with a more favorable CBD ratio. CBD, which is non-psychoactive, can help modulate the effects of THC. It also has a ton of other therapeutic qualities, including anti-psychotic and anti-anxiety benefits that can keep your stress down.
Your inner voice can help you relax and cope with difficult situations. Encouraging yourself can be just as important – and often even more important – as having others encourage you. Practice saying helpful things to yourself like, ‘It might be tough but I can have a go’, and ‘If I take this calmly I can do it one step at a time’. Always challenge unhelpful self-talk.