The following are some relaxation techniques you can try. Ideally, if you can, practise one or more of them on a daily basis. The techniques are designed to help you switch off and take your mind away from the immediate thoughts which might otherwise preoccupy you, so don’t use the exercises in any environment where for health or safety reasons you need to concentrate fully on another task, e.g. when driving or when operating machinery or using potentially dangerous equipment or tools!

To prepare yourself for each exercise, find somewhere comfortable, where you will not be disturbed and sit or lie in a position which you find comfortable.

Exercise A: Counting Backwards

Shut your eyes and start counting backward from a number of your choosing. This might be say, 30 or 40, or whatever number you feel is realistic for you in the time frame you have allocated for the exercise. I would suggest that you don’t set yourself too high a number if you feel that you will not be able to keep this up on a regular basis. It is better to build up gradually from a relatively low starting point than to set yourself a target that you are unlikely to be able to keep up. If you do find yourself losing impetus, then lower the target number.

Count backwards in the following way:

• Breathe in slowly and deeply, filling your lungs (if you are breathing in a relaxed way from your diaphragm, ideally your stomach should be filling out as you breathe rather than your upper chest).
• After your in-breath has finished, breathe out in the same slow, relaxed measured, manner.
• At the end of your out-breath say to yourself the number you have reached.
• Once your breath has expired you will naturally begin to breathe in again, without having to force yourself. Allow this natural process to take place and repeat the in-breath, followed by the out-breath, followed by the next number down.
• Repeat this process until you have reached zero. You can if you wish, then repeat the whole process again, starting from your target number.

NB. If you find at any time or times that you lose count of where you are or that your concentration wonders, just draw yourself back into the exercise and resume counting at the last point you can remember.

Exercise B: Tensing Your Toes

For this exercise lie on your back and close your eyes, then:

1. Focus your attention on your toes and how they feel!
2. Flex your toes upwards towards your face and count slowly up to 10.
3. Relax your toes.
4. Count slowly up to 10 again.
5. Repeat steps 1-4, eight to ten times.

Exercise C: Guided Imagery

For this exercise, decide how long you are going to do it for – perhaps 5 or 10 minutes initially, or a bit longer if you wish and have time. Once you are in the comfortable room or setting and position that you have chosen for the exercise:

Shut your eyes and imagine yourself in a place or environment that you find enjoyable, doing something relaxing and pleasurable. This will vary depending on what you as an individual like. You could, for example, be by a lake or at the sea or in beautiful scenery or you could imagine yourself socialising with good friends or on a journey. Whatever situation you choose make sure it is a harmonious one and not connected with current activities or stresses. The exercise should take you into a relaxing world.

Once you are in that relaxing world, try to imagine it in as much detail as you can – what sounds can you hear, what sensations are you experiencing in your body, who or what else is there, what is happening between yourself and others or the environment?

After the time period you allowed for the session, open your eyes and resume your normal activities.

It there is a particular calm preparatory routine (e.g. putting on particular clothing, having a drink of water or lighting an incense candle) which you can establish and repeat so that you associate it with doing whichever relaxation exercise(s) you choose, then this can also help to engender the relaxation – however, avoid ingesting substances which might alter your mood or create health risks as part of the routine, except under medical advice, as these may have detrimental effects (for example, caffeine, alcohol, tobacco or other drugs).

© David Bonham-Carter 2007

By: David Bonham-Carter
David Bonham-Carter is an international life coach and stress consultant with over 15 years experience in the field of personal change management who has been featured on BBC radio giving expert life coaching advice.
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There is an old saying, “laughter is the best medicine”. Why not treat yourself to some laughter? Visit ourjokes index and relax with some jokes, humor and humerous anecdotes.

Massage your body with sweet-smelling herbal oil especially lavender or rosewater. These scents relax your mind and soothe your frayed nerves. Using essential oils can evoke calming responses in your brain and you will feel at peace. Massage will help to relax your body and your muscles You can add few drops of lavender oil to your bathing water for added relaxation before you enjoy a body massage.

2. Meditation

There are different kinds of meditation. You can do it for five minutes or half an hour. It depends on your ability to focus and concentrate on something specific without allowing your thoughts to drift away. The amplest form of meditation to do at home is to focus deeply on a angle object, thought, or image in your mind keeping your eyes closed. Concentrate all your energies on that single object. You will be able to ward off any other disturbing thoughts, images, or emotions from your mind.

3. Music

Listen to soothing music to relax your mind. Music has a very calming and soothing effect. Soulful strains of instrumental or vocal music elate you. Your stress vanishes and you feel refreshed, happy, and positive. Music therapy is a much acclaimed relaxation technique. You can purchase CDs that are specifically designed to lower stress levels Music is a very inexpensive and excellent way to unwind

4. Deep Breathing

Stress and anxiety affect your breathing patterns excessively. Practice deep breathing exercises to calm your nerves. Sit in a comfortable position. Close your eyes an inhale deeply concentrating on peaceful and positive thoughts. Next, exhale deeply as if throwing out all negativity from your body. Continue doing this for five minutes. Open your eyes and you will feel very refreshed. Practice this few times every day and you will find relief from disturbing thoughts Deep breathing controls major body functions like blood pressure, heart rate, and your metabolism.

Stress management interventions may help to improve immune function and coping skills in HIV-positive individuals, according to a study published in the Journal of Consulting and Clinical Psychology. NCCAM-funded researchers from Virginia Commonwealth University assessed three interventions: cognitive-behavioral relaxation training (physical and mental relaxation techniques and active coping skills); focused tai chi training (exercises for balance, breathing, posturing and movement, and relaxation); and spiritual growth (discussions and personal journals to enhance spiritual awareness).

The researchers randomly assigned 252 HIV-positive men and women to one of the three instructor-led intervention groups or a wait-listed control group. Most participants were taking anti-retroviral drugs and had relatively low levels of self-reported stress at the onset of the study. The intervention groups met in 90-minute sessions once a week for 10 weeks. Researchers used various assessment scales to measure HIV-related psychosocial and health status. They also analyzed saliva samples to gauge levels of the stress hormone cortisol, and blood samples to evaluate immune system function.

None of the intervention groups differed from controls on measures of HIV-related psychological distress, quality of life, and health status, or on physiological stress response (cortisol levels). However, compared with controls, all three treatment groups had significant increases in lymphocyte proliferation (production of white blood cells), indicating enhanced immune function. In addition, the cognitive-behavioral relaxation and tai chi groups reduced their use of coping strategies that focus on emotions (as opposed to problems or appraisal).

The researchers noted the potentially important clinical implications of their finding of improved immune function. They recommend additional research to examine specific effects of stress management interventions in people with HIV.

Reference

• McCain NL, Gray DP, Elswick RK Jr, et al. A randomized clinical trial of alternative stress management interventions in persons with HIV infection. Journal of Consulting and Clinical Psychology. 2008;76(3):431–441.

“As long as there are human rights to be defended; as long as there are great interests to be guarded; as long as the welfare of nations is a matter for discussion, so long will public speaking have its place.” - William Jennings Bryan

The Personal and Practical benefits of using a few simple concepts to overcome your public speaking fears to easily deliver effective presentations include -

Personal Benefits -

• Increased Self Confidence
• The Ability to communicate and articulate your thoughts and ideas
• Effectively Persuade Others
• Words can hurt, heal, create, build, transform
• New Opportunities
• Ability to Lead
• Have a Rare and Valued Skill
• Have Fun
• Improve Your Quality of Life

Practical Benefits –

• Career Advancement
• Receive Recognition
• Get the Credit that You Deserve
• Entertain Your Audience
• Captivate Your Audience
• Learn to speak Concisely, Clearly and Confidently
• Speaking out in important situations, as Parent, Citizen, Customer

• Voice Trailing Off – Many speakers let their voices trail off at the end of every sentence. The audience can hear the first part of their sentence, but they have no idea what pearls of wisdom might be lost in the whispers at the end.
• Looking Down – Sometimes this speaker will deliver complete sentences inaudibly while looking down — obviously not interested at that moment in engaging the audience.
• Mumbling – Mumbling is not cool. Inexperienced speakers will often speak at conversation level, not giving any thought or consideration to the people in the back of the room. Recently, I sat in on a panel discussion at a workshop. The panelists chose to sit instead of stand to address the standing-room-only crowd, which I thought was rude. And one man, whenever it was his turn to speak, would rest his elbows on the table and fold his hands in front of his mouth during the entire time that he was speaking.
• Reading – Some speakers are not good readers. If you are not skilled at reading something out loud, don’t do it while speaking. Especially avoid doing this secretly. In other words, if you plan to deliver your speech by reading all or part of it, and you do not have good out loud reading skills, forget it.
• Not keeping everyone involved - Inexperienced or thoughtless speakers leave members of the audience out. When an audience member asks a question, it is rarely heard in the back of the room. I’ve seen many expert speakers respond to the question by engaging in a one-on-one conversation with this person while the rest of the audience is left wondering. Speakers, I urge you to repeat the question so everyone is on the same page. And then respond to the question so that everyone in the room can hear it.
• Sitting Down – Some speakers choose to sit down on the job. In a very small, intimate group or when the audience is sitting in a circle of chairs or on the floor, for example, speaking while seated is generally okay. But if you have a room containing six rows of chairs or more, you really should express respect for those in the back of the room by standing so that you can be seen as well as heard.
• Filler Words – Even some professional speakers still use too many filler words. It takes practice, but you can rid your vocabulary (especially while speaking in public) of those filler words like, uh, ah, er. Also avoid connecting sentences by overusing “and.”
• Overshooting Time Allotment – Many speakers have trouble staying within the time allotment. Most programs or presentations are carefully organized. Each segment is designed to fit into a specific time slot. I’ve seen speakers completely disregard their time constraints and foul up the entire evening’s program. Not cool.

“According to most studies, people’s number one fear is public speaking. Number two is death.” - Jerry Seinfeld

If you have the fear of public speaking, you are not alone. You must first recognize what “fear” is. Fear is the anticipation of pain. Is your fear real or imagined?

Here are some great insights into Overcoming Fear of Public Speaking.

Steps to Overcome Fear of Public Speaking –

1. Fears – The fear of being judged, making a mistake, not measuring up, getting hurt either mentally or physically can get in the way of a good performance (speech, seminar, sales presentation, etc). Remember that people in the audience really want you to succeed. Nobody is standing there hoping you’ll be boring or bad. If you are coming from an authentic place, and you cover the material with clarity, you’ve won 3/4 of your inner battle with fear.
2. Learn how to enroll and engage your audience - If you haven’t yet taken a professional development course on public speaking, consider finding a public speaking training course appropriate for your needs. Learning the art of public speaking can enhance your results in a boardroom, in a sales presentation, and even accelerate your climb up the corporate ladder. It is a must-skill for any executive and/or business owner.
3. Practice - Find business organizations, networks and clubs in your area (such as Toastmasters) that can afford you the opportunity to practice. Remember to choose topics that you are already an expert on. Speaking on a topic that you are not familiar with will increase your stress, and impede on your performance.
4. Use recording software - Record everything on your PC/laptop. Review it to see where you can improve. Have speaking pros attend your live presentation to give you feedback. Allow yourself the opportunity to learn more every time you go out.
5. Remember, even the top professionals learn something new every single time they go out!

• If used by itself, take 3 deep breaths to help slow the body down before using the visualization. In creating the images, use the words as bait but allow your subconscious to change the image if it wants. USE AS MANY   SENSES AS YOU CAN! Use your seeing, hearing, tasting, smelling, and touching senses. Using the senses allows the experience to be as “full” as possible. Soft, soothing music played in the background can add to this    experience.Below Are Two Examples Of Visualization:

  • 1.  See a cloud drifting across the sky. Now it’s gone. See another and imagine that you are on it, drifting up over the city. As you drift and float, you come to a wooded area where you can hear birds chirping and see animals scurrying about. (Pause) You see a stream of water nearby. As you near the water, you notice how gentle, yet consistent the movement of the water is. It is peaceful yet energetic. (Pause) Now move away to a large meadow, and in the meadow you can see wildflowers. Look at the lovely colors. (Pause) And now begin to drift away from this place, back to the room you are in. (Pause) Take in a slow, deep breath, and let it go. (Repeat breathing 3 times.) Open your eyes and stretch.

    2.  Imagine the sun up above you. With your imagination, pick a beam of sunlight and direct it to move down to your body. Feel the warm glow as the sun’s energy helps growth and healing. Take special note to direct this energy to any particular part of the body which feels uncomfortable or ill at ease. (Pause) Now select an area of your life that you would like to see grow. Isolate that area, and see it as a seed. (Pause) Direct the sunbeam towards this seed with the knowledge that the sun’s energy can help its growth and expansion. Let the sun surround and fill the seed with warmth and light. (Pause) After a few moments, let the image go. Take a deep breath, and let it go. Repeat breathing 3 times. Open your eyes and stretch.

Follow the directions below to use the progressive relaxation technique: ]]> http://richard-kaloust.org/progressive-relaxation/feed/ 0 http://richard-kaloust.org/24-powerful-relaxation-techniques/ http://richard-kaloust.org/24-powerful-relaxation-techniques/#comments Wed, 09 Nov 2011 21:16:45 +0000 Richard Kaloust http://richard-kaloust.org/?p=246 Implementing an effective routine for “relaxing” is the key to dealing with stress and anxiety in your life.  Here are 24 of the most powerful (and unique) exercises you can begin trying today:

1. Take a Cold Shower

It may not be relaxing while you are doing it, but taking a cold shower is a fantastic way to calm the body and mind.  After a chilly rinse, you tend to feel at peace and serene and is a great activity before bed time.  I recommend doing this at least once a week!

2. Go Fishing

Fishing is one of the best ways to relax the body and mind.  First off, you are sitting in or near water, which is the most soothing substance to mankind. Second, it usually takes place in a quiet and calming setting.  Third, if you fish with some good friends then you experience a wonderful trifecta of relaxation that is hard to get elsewhere!

3. Plan a Vacation

Having things to look forward to sooths the mind and stimulates a positive mental outlook.  Constantly planning vacations, weekend getaways, or even a night out with friends can do wonders for your personal well-being.

4. Go For a Long Drive

But make sure to do it on a traffic-free area, with no specific destination in mind.  Constant traffic causes undue stress for many of us, and it is great practice to get out on the open road, listen to some great music and just drive for the FUN of it!

5. Light Incense

Very few of us pay close attention to how our sense of smell affects mood, and we can stimulate great feelings of relaxation by incorporating wonderful smells in our life.  Incense can be extremely therapeutic, and if you have a fireplace I highly recommend lighting it up a few times a month and enjoy the calming smell!

6. Go For An Early Morning Hike

The sounds, smells and sights of nature instill a calming and peaceful feeling within all of us.  In the next week, get up early and go for a long hike and just feel the uninhibited presence of natural beauty all around you.  This is relaxation experience in its finest form.

7. Take 10 Deep Breaths

Breathing is the king of all relaxation techniques!  When you want to relax, take a huge inhale through the nose, hold it for a count of 7, and then release ALL the air through the nostrils.  Do this 10 times in a row and you will be in a totally different state!

8. Go For a Really Exerting Run

Pushing your cardiovascular rhythm to its limits is a great way to relax.  You may not feel this way as you are doing it, but after a long run you will feel tension-free and crisp.  Remember, the sweat you are losing contains toxins and stress!   If you can’t run, do something that is safely exerting for YOU.

9. Buy Yourself Something

So long as your choice of purchase is within reason, treat yourself to a new clothing item, ipod, car or whatever you truly desire.  This can do wonders to relieve stress and I highly recommend you do this guilt-free.  Realize that you deserve it!

10. Pay Your Bills a Few Days Early

Instead of stressing about bills, and thinking about all the money going out the door at the end of the month, intentionally pay your bills a week or two early!  This will help you will generate feelings of accomplishment and freedom, and will also relax you when the normal time comes to write checks.

That’s right—a few times a month treat yourself to the sweet craving you constantly deny yourself.  Realize that consistent denial causes tension, and allowing yourself indulgences, within reason, is a great tool for relaxation.

12. Curl Up With a Really Good Book

For me, nothing is more relaxing than sitting in my home on a rainy Friday night and curling up with a really good book.  Implementing this activity in your life is a true MUST for instilling calmness.

13. Try a Sauna Or Take a Steam

Spending time in either one of these treatment centers drains your body of toxins and deodorizes the organs and skin.  You will feel SO good afterward and I recommend jumping in a Sauna or a Steam room at least once a week.

14. Book an Aromatherapy Massage

Massage HAS to be a staple of any relaxation routine, and adding scented oils and creams stimulates calmness in a wider range of senses.  Try and get a professional massage at least once every 6 weeks to literally rub out stress, and if you have someone in your life that you can trade massages with even better!

15. Buy a Foot Massage Machine

Similarly, investing in one of those contraptions that massages the feet is an excellent way to add relaxation into your life.  Our lowest appendages feel the daily grind more than any other body part, at least physically, and massaging them every day is a great idea.

16. Go For a Walk In The Rain

When it rains, we have become entrained to whip out our umbrellas and hurry indoors.  Next time, try letting go of this knee-jerk reaction and take a freeing walk amid the showers.  Don’t worry about your clothes (you can deal with it later) and just enjoy the freshness of rain on your body.

17. Go To a Comedy Club

Laughing until tears are streaming down your face is a terrific way to relax your 5 senses and restore balance in the body.  Find a really good comedy club and frequent it a few times a month and start seeing the stress-relieving benefits of laughter!

18. Sit In Silence For One Day

Pick a day in the next two weeks where you can shut off your phone, turn off your email and literally sit in silence (and solitude) for 24 straight hours.  Sound daunting?  It can be at first, but integrating this practice into your life quiets the never ending chatterbox in your head.

19. Stare At a Candle For 15 Minutes

Lighting a candle and staring at is a wonderful relaxation technique.  As you try this, commit yourself to focusing ALL of your attention on the flickering beauty.  After some practice you may experience moments of crisp awareness and heightened clarity, which are the ultimate feelings of serentiy!

20. Go Star Gazing

State at them with great purpose.  Contemplate that what you are really staring at is the past; meaning the star you are observing is really a sparkle from a distant age (given it takes millions of light years to get here)!  When you are done, bring yourself back to earth, where you are, your situation, and your life.  This will relax you.

21. Invest in Really Comfortable Furniture

Relaxation is about treating your body well ALL the time.  We sit in furniture for so much of our life that it is imperative to invest in kinds that make you feel really good.  If you drive a lot, but a comfortable seat cushion for your car.  If you work in an office, make sure your chair molds nicely to your body.  This is relaxation through the prevention of stress!

22. Drink Soothing Tea

A nice calming hot cup of tea is an elixir of relaxation.  Certain teas also have a myriad of other health benefits, including being high in antioxidants.  Great options are chamomile and green tea.

23. Invest in a Posturpedic Pillow

We spend anywhere from 25-35% of our lives sleeping, and it is critical to make this time as effective as possible.  Posturpedic pillows are expensive, but worth it.  They mold to your head and shoulders and insure proper alignment of the back as you slumber.  The results:  increased energy, better focus, and a more relaxed attitude!

24. Go See a Mindless Movie

Sitting in the dark, eating some buttery popcorn and laughing at ridiculously obvious jokes is a wonderful way to relax and get out of your own head for a few hours.  I recommend doing this at least once a month, and you know the movies I am talking about (anything with Ben Stiller in it will do the trick)!