We can’t avoid stress but we can learn to counteract it!
Relaxation can help to relieve the symptoms of stress. It can help you calm down and take a step back from a stressful situation. This is particularly important, if you find yourself frequently in situations that make you feel angry or frustrated. When you feel like that you certainly don’t perform well. Nor can you respond to others in a positive way. Using a simple relaxation technique will not remove the cause of your anxiety. But it should help you deal with it in a more constructive way. You can act once you have released the tension in your body and cleared your thoughts.
Most relaxation techniques combine breathing more deeply with relaxing your muscles.
Don't worry if you find it difficult to relax at first. It's a skill that needs to be learned. It will come with practice. Practise for three to five minutes, two to three times a day! You can use this technique whenever you feel the need to calm down!
Relaxed breathing
Practise deep breathing at a regular time and in a quiet place where you won’t be disturbed. Loosen or remove any tight clothes and make yourself comfortable!
If you can, sit in a comfortable chair which supports your head or lie on the floor or bed. Place your arms on the chair arms, or flat on the floor or bed, a little bit away from the side of your body with the palms up. If you’re lying down, stretch out your legs, keeping them hip-width apart or slightly wider. If you’re sitting in a chair, don’t cross your legs.
If you can, sit in a comfortable chair which supports your head or lie on the floor or bed. Place your arms on the chair arms, or flat on the floor or bed, a little bit away from the side of your body with the palms up. If you’re lying down, stretch out your legs, keeping them hip-width apart or slightly wider. If you’re sitting in a chair, don’t cross your legs.
Good relaxation usually starts with focusing on your breathing. The way to do it is to breathe in and out slowly and in a regular rhythm. This will help you to calm down.
· Breathe in through your nose and out through your mouth slowly.
· Fill up the whole of your lungs with air, without forcing.
· Imagine you're filling up a bottle, so that your lungs fill from the bottom.
· Breathe in slowly and regularly counting from one to five (don’t worry if you can’t reach five at first).
· Then let the breath escape slowly, counting from one to five.
· Keep doing this until you feel calm.
· Breathe without pausing or holding your breath.
While you are doing this concentrate completely on your breathing. Let the thought of your breath fill you heart and mind completely!
You will be surprised by the power of this very simple technique. You can use it any time and in more or less any place. Please try it and let me know what you think!
I work with many clients to reduce their stress and become happier people at work and at home. I would be very happy to talk to you about how I can help.
Wendy Smith is a career consultant, life coach and business coach with depth of experience in organisational development, management, coaching and personal development. That experience means she is equally at home helping clients find a new career direction, starting-up new businesses or dealing with life’s more challenging personal issues. You can contact her at wendy@wisewolfcoaching.com
Wendy has written a little eBook on how to get on with your boss and a book on job search - you can find all her books on Amazon at this link
I work with many clients to reduce their stress and become happier people at work and at home. I would be very happy to talk to you about how I can help.
Wendy has written a little eBook on how to get on with your boss and a book on job search - you can find all her books on Amazon at this link
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