Learning to release your stress can help you cope with many kinds of medical conditions. Guided imagery, breathing exercises, and stretching are three simple activities that can help you relax.
Guided Imagery Activity:
These steps explain how guided imagery works:
Step 1
Close your eyes and picture a place where you feel at peace. This could be your favorite beach, the mountains, or even your own cozy bedroom.
Step 2
Now imagine yourself in that peaceful place and gently try to empty your mind. Think over and over again of a word that makes you feel relaxed. If you’re stuck, try words like “calm” or “peace.”
Keep repeating your word to yourself as you breathe in and out. Whenever your mind wanders, just focus on your word and let go of everything else.
Step 3
Stay in your peaceful place for as long as you like. Then, open your eyes and sit quietly for a moment before continuing.
Once you’ve learned these exercises, you can practice them whenever you’re stressed.
For the best results, set aside 10 to 20 minutes every day. When you wake up, right before bed, or during your lunch hour are all great times to give them a try.
If you’re short on time, try doing a 5- or 10-minute session twice a day. The most important thing is to use these techniques on a regular basis.
Breathe Easy:
These steps explain how to relax using this breathing activity.
Step 1
First, sit down in a comfortable chair and imagine a spot just below your belly button.
Step 2
Now, breathe into this spot and feel your belly, or abdomen, fill with air. Let the air fill you from your belly up through your lungs.
Step 3
If you like, put your hand on this spot and feel it swelling with air. Breathe in completely.
Step 4
Next, starting from your lungs and moving down through your belly, slowly release the air, just like deflating a balloon.
Step 5
Let the air out completely, and pause a moment before taking your next breath. With every long, slow breath, you should feel more relaxed.
Once you’ve learned these exercises, you can practice them whenever you’re stressed.
For the best results, set aside 10 to 20 minutes every day. When you wake up, right before bed, or during your lunch hour are all great times to give them a try.
If you’re short on time, try doing a 5- or 10-minute session twice a day. The most important thing is to use these techniques on a regular basis.
Stretching
These simple stretching activities can release stress from your neck, shoulders, and lower back. Here are a few things to keep in mind as you give them a try:
- Breathe deeply and naturally throughout.
- Do not overstretch.
- Go only to the point where you feel a gentle stretch, then hold it there.
- You should never feel pain during these stretches.
Side Neck Stretch
Step 1
This relieves stress in your neck.
To begin, sit up straight in a chair with your feet firmly on the floor. Then, lift your chest to lengthen your back.
Step 2
Now, exhale, and keep your eyes and nose pointed straight ahead. Gently tilt your left ear toward your left shoulder. Keep your right shoulder down. Don’t crunch over at the side. Now, inhale and lift up your head.
Step 3
Exhale again and turn your head to look over your left shoulder. Keep your right shoulder in place.
Step 4
Now, repeat this stretch on your other side. Gently tilt your right ear toward your right shoulder. Keep your left shoulder down. Don’t crunch over at the side. Now, inhale and lift up your head.
Step 5
Exhale again and turn your head to look over your right shoulder. Keep your left shoulder in place.
Shoulder Stretch
Step 1
This relieves stress in your shoulders.
To begin, sit up straight in a chair with your feet firmly on the floor. Lift your chest to lengthen your back.
Step 2
Inhale and lift both shoulders as high as you can toward your ears.
Step 3
As you exhale, press both shoulders down as far as you can, keeping your back straight and your chest lifted.
Once you’ve learned these exercises, you can practice them whenever you’re stressed.
For the best results, set aside 10 to 20 minutes every day. When you wake up, right before bed, or during your lunch hour are all great times to give them a try.
If you’re short on time, try doing a 5- or 10-minute session twice a day. The most important thing is to use these techniques on a regular basis.
