Relaxation
Relaxation, one of the techniques for coping with stress; It is done by resting and relaxing. The relaxation technique aims to get away from the negative effects of stress and to treat both psychological and physical disorders caused by stress.
When It Provides Relaxation:
- The person's breathing becomes easier. becomes comfortable and deep,
- Heartbeat becomes regular,
- His hands, feet and abdomen are warm; forehead becomes cool
- Metabolism slows down
- Hormones come into balance.
The person experiences muscle tension, pain, irregular breathing, loss of appetite, and sleep problems. When he notices symptoms such as nausea, he tries to relax. The first step in starting a relaxation exercise is to recognize these signs of tension.
Relaxation can be of two types:
1.Physical
2. Mental
While you can relax physically, mental relaxation follows suit. Meditation and yoga can be given as examples.
The basis of relaxation exercise is the experience of correct breathing. Correct breathing is a method of relaxation in itself. As the intensity of stress increases, the person becomes more relaxed. While normally we take 16 breaths while working, this number increases to 20 during stress. When breathing becomes more frequent, complaints such as chest pain, palpitations, dizziness, loss of memory, inattention, anxiety and panic may occur. For all this, I try to breathe slowly, calmly and deeply. You can try advanced exercise for such complaints.
Breathing Exercise:
- Breathe in a way that fills your belly.
- Slowly through the nose. inhale.
- Exhale through your mouth and make the sound you hear as you exhale.
- Inhale for a count of 4, hold it for a count of 7, and do it for a count of 8.
- Repeat this exercise at least 4 times, maximum 8 times and do it 2 days a week.
Progressive Relaxation:
In this relaxation exercise, the large muscle group that can contract voluntarily is relaxed. The more tense it is contracted, the more relaxation it will experience when it is released.
Basically, the relaxation steps are:
- Every muscle group in your body - from your feet to your head. Row up to your hips and hold the tension for a count of 5.
- Relax each muscle group and take a deep breath and exhale slowly.
- He is not over-stretching his muscles enough to cause cramping.
Mental practices:
Meditation is a technique to get rid of thoughts that tire your mind. Apart from this, it is possible to conceptualize relaxation. This relaxation is supported by visualizing a place where you feel good and safe, focusing on exactly that place, what is happening there, your auditory, visual, tactile sensations there. Staying together becomes easier and feels better as relaxation exercises are done.
Questions to ask yourself for awareness:
- Your breathing: fast or slow? Is it deep or superficial?
- How is your body: your body right now? Is there anything that makes you feel uncomfortable or causes tension?
- Your environment: What do you feel and notice around you right now?
- Your thoughts: What kind of thoughts are going through your mind?
- Your emotions: How do you feel?
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