Effective Relaxation Tips
With all the demands of modern life, it can often be hard to find time to relax. Whilst we don’t always have the time (or money) on a five-star weekend retreat, it is important to prioritise some time in our day to relax.
Each of these tips illustrate just how easy and simple it can be to implement some relaxation in your life and reduce the day to day stress we encounter.
1. Get Some Moderate Sun Exposure
Whilst we are constantly bombarded with messages to steer clear of the sun, a quick dose of vitamin D that is absorbed naturally from the sun’s rays is a quick path to some stress relief. Exposure to sunlight has been attributed to assisting with skin conditions, such as psoriasis, acne, eczema and fungal infections, as well as lower cholesterol and blood pressure.
The warm feeling of the sun on your skin, will assist with depressed or negative thoughts and/or feelings, help relax you, as well as clear and energise your body and mind.
2. Savor some fruit & vegetables
Often when we are stressed, busy or feeling low, we automatically turn to reach for the comfort foods that are high in refined, processed sugar, refined carbohydrates and fat. Rather than help, these types of food will further contribute to feeling unmotivated, aggravate poor mood and cause irregular blood sugar levels, thus increasing more cravings for junk food thus creating unhealthy eating habits and patterns.
The British Journal of Psychiatry reported that individuals eating a diet rich in whole foods were less likely to report feelings of depression than those who ate lots of desserts, fried foods, processed meats, refined grains and high-fat dairy products.
So, when feeling stressed or depressed try to reach for a piece of fruit or create a meal that includes vegetables. Fruits and vegetables deepest in colour tend to offer the most nutritional value, so consuming berries, citrus fruits, bananas, figs, melons, tomatoes, leafy and dark greens such as kale, spinach, broccoli, asparagus, Brussels sprouts, green beans, beetroot (beets) and colourful peppers are great for your overall health and well-being - not to mention your waistline!
3. Visualise your happy place
A wonderful technique to implement for relaxation purposes is to close your eyes and think about a place, a scene or location in which you feel at peace and free of feelings of tension and anxiety. This technique is known as creative visualization and is a variation on traditional meditation, that uses the power of your mind and imagination to reach a deep state of emotional calm.
Choose whatever setting is most calming to you, whether it’s a tropical beach, a favourite childhood spot, playing with a pet, or a quiet forest. You can choose listening aids such as soothing music, a recording of ocean waves crashing or just visualise in silence.
4. Meditate
Mediation has long been used to cultivate mindfulness and to reduce stress, anxiety, depression, and other negative emotions experienced. A few minutes per day can help ease these symptoms, and assist with making you more resilient to stress.
Focus on sitting up straight with your feet on the floor or sit on the ground with your legs crossed and hand softly placed in your lap and close your eyes. Think of a mantra such as ‘I feel at peace’, or ‘I’m grateful’, and align the mantra to your breaths. The objective is to carry on till you are fully engaged in the present moment, rather than analyzing a situation or worry about an event. This activity can also be applied to activities such as running, eating, walking or any other forms of exercise.
5. Stretch Out & Breathe
A very simple technique is stretching and it only takes 5 minutes if your time is limited. Step away from that computer desk or get off the couch and start stretching those limbs. Begin by standing straight with feet together and simply touch your toes.
Create a simple five-minute routine which focuses on stretching those tight spots and ensure you incorporate deep breathing techniques to maximize the benefits of your routine.
5. Brew Some Tea
Research indicates that tea is great for your health. So instead of setting your mood to boil, why not boil the kettle and brew some tea? But before you press that button, make sure that your ‘tea’ is actual tea. Real tea is derived from a particular plant, and includes only four varieties: green, black, white and oolong. Variation such as herbal ‘tea’ is an infusion of a different plant and technically not tea.
Green tea is particularly good for as it contains the chemical compound, L-Theanine that is attributed to soothing tension and rage. And despite the caffeine in tea, it is a great way to assist with remaining hydrated.
6. A spoon full of honey
Honey has been used for centuries in folk and traditional medicines as a healing remedy with some alternative healers believing that honey may even alleviate anxiety. It contains numerous properties including the amino acid, tryptophan which when absorbed, can possess sedative and relaxing effects to help induce sleep and calm nerves.
So, whilst the benefits of honey are not fully confirmed by scientific research, if you are feeling anxious, why not brew some warm tea with honey before bedtime to help relax you body and mind.
7. Massage
The power of touch can never be underestimated and for many, it provides comfort and a sense of connection to the massage therapist, which in turn, can help with depression. According to some health professionals, massage increases the level of serotonin in the brain, which helps prevent or lessen depression.
However, if you don’t have time to duck out for a massage appointment, try the next best thing and apply some self-massage techniques to your hands and arms. It can assist with relieving tension, slow the heart rate and improve your mood.
Each of these tips illustrate just how easy and simple it can be to implement some relaxation in your life and reduce the day to day stress we encounter.
1. Get Some Moderate Sun Exposure
Whilst we are constantly bombarded with messages to steer clear of the sun, a quick dose of vitamin D that is absorbed naturally from the sun’s rays is a quick path to some stress relief. Exposure to sunlight has been attributed to assisting with skin conditions, such as psoriasis, acne, eczema and fungal infections, as well as lower cholesterol and blood pressure.
The warm feeling of the sun on your skin, will assist with depressed or negative thoughts and/or feelings, help relax you, as well as clear and energise your body and mind.
2. Savor some fruit & vegetables
Often when we are stressed, busy or feeling low, we automatically turn to reach for the comfort foods that are high in refined, processed sugar, refined carbohydrates and fat. Rather than help, these types of food will further contribute to feeling unmotivated, aggravate poor mood and cause irregular blood sugar levels, thus increasing more cravings for junk food thus creating unhealthy eating habits and patterns.
The British Journal of Psychiatry reported that individuals eating a diet rich in whole foods were less likely to report feelings of depression than those who ate lots of desserts, fried foods, processed meats, refined grains and high-fat dairy products.
So, when feeling stressed or depressed try to reach for a piece of fruit or create a meal that includes vegetables. Fruits and vegetables deepest in colour tend to offer the most nutritional value, so consuming berries, citrus fruits, bananas, figs, melons, tomatoes, leafy and dark greens such as kale, spinach, broccoli, asparagus, Brussels sprouts, green beans, beetroot (beets) and colourful peppers are great for your overall health and well-being - not to mention your waistline!
3. Visualise your happy place
A wonderful technique to implement for relaxation purposes is to close your eyes and think about a place, a scene or location in which you feel at peace and free of feelings of tension and anxiety. This technique is known as creative visualization and is a variation on traditional meditation, that uses the power of your mind and imagination to reach a deep state of emotional calm.
Choose whatever setting is most calming to you, whether it’s a tropical beach, a favourite childhood spot, playing with a pet, or a quiet forest. You can choose listening aids such as soothing music, a recording of ocean waves crashing or just visualise in silence.
4. Meditate
Mediation has long been used to cultivate mindfulness and to reduce stress, anxiety, depression, and other negative emotions experienced. A few minutes per day can help ease these symptoms, and assist with making you more resilient to stress.
Focus on sitting up straight with your feet on the floor or sit on the ground with your legs crossed and hand softly placed in your lap and close your eyes. Think of a mantra such as ‘I feel at peace’, or ‘I’m grateful’, and align the mantra to your breaths. The objective is to carry on till you are fully engaged in the present moment, rather than analyzing a situation or worry about an event. This activity can also be applied to activities such as running, eating, walking or any other forms of exercise.
5. Stretch Out & Breathe
A very simple technique is stretching and it only takes 5 minutes if your time is limited. Step away from that computer desk or get off the couch and start stretching those limbs. Begin by standing straight with feet together and simply touch your toes.
Create a simple five-minute routine which focuses on stretching those tight spots and ensure you incorporate deep breathing techniques to maximize the benefits of your routine.
5. Brew Some Tea
Research indicates that tea is great for your health. So instead of setting your mood to boil, why not boil the kettle and brew some tea? But before you press that button, make sure that your ‘tea’ is actual tea. Real tea is derived from a particular plant, and includes only four varieties: green, black, white and oolong. Variation such as herbal ‘tea’ is an infusion of a different plant and technically not tea.
Green tea is particularly good for as it contains the chemical compound, L-Theanine that is attributed to soothing tension and rage. And despite the caffeine in tea, it is a great way to assist with remaining hydrated.
6. A spoon full of honey
Honey has been used for centuries in folk and traditional medicines as a healing remedy with some alternative healers believing that honey may even alleviate anxiety. It contains numerous properties including the amino acid, tryptophan which when absorbed, can possess sedative and relaxing effects to help induce sleep and calm nerves.
So, whilst the benefits of honey are not fully confirmed by scientific research, if you are feeling anxious, why not brew some warm tea with honey before bedtime to help relax you body and mind.
7. Massage
The power of touch can never be underestimated and for many, it provides comfort and a sense of connection to the massage therapist, which in turn, can help with depression. According to some health professionals, massage increases the level of serotonin in the brain, which helps prevent or lessen depression.
However, if you don’t have time to duck out for a massage appointment, try the next best thing and apply some self-massage techniques to your hands and arms. It can assist with relieving tension, slow the heart rate and improve your mood.
More about Reducing Your Stressors:
- 10 Startling Symptoms of Stress
- Stress vs anxiety: The Differences Explained
- Workplace Stressors and how to deal with them
- High Anxiety: Six Common Realities of Panic Attacks and Panic Disorder
- Effective Relaxation Tips