Wednesday, November 30, 2011
Simple Relaxation Techniques for Men
Men lead very stressful lives. We are expected to handle everything. That creates stress for us. It is important to have some simple easy ways to relax so we better handle these situations. The livestrong.com website has presented some real simple ways to learn how to relax.
Anxiety is a normal reaction to the stress and strain of daily life. When anxiety and nervousness is pernicious or persistent, it can compromise your ability to deal effectively with your problems. According to Harvard Health Publications, when anxiety becomes chronic it poses significant risk to your health, increasing your vulnerability to illness. Anxiety states can be mitigated through self-conscious management of your mind and body. Furthermore, research, such as the study described at APA PsychNet, indicates that relaxation techniques can help lower baseline anxiety.
You can learn this technique and provide yourself mental instructions, or record yourself, slowly and calmly giving the instructions, and then play the tape when you want to relax. Lie on your back, with your hands and arms to your side. Close your eyes. Feel your feet. Notice any tension in your feet, and release it. Notice how your feet feel heavier. Scan for any more tension in your feet and release it. Once you have released all tension from your feet, move your attention to your ankles and calves. Feel their weight, notice any tension, and then release it. Relax every muscle in your ankles and calves. Sense the steady force of gravity as your calves sink toward the bed or surface below you. Slowly and methodically, direct your attention up your body in the same manner. Move from your calves, to your knees, thighs, buttock, and then to your abdomen and chest. As you focus on your chest, notice your breathing. With each breath, release more tension as you exhale. Allow your breathing to slow as you feel your chest and abdomen get heavier and heavier. Feel your weight, as you are pulled deeper into your mattress. Once you have completely relaxed your chest and abdomen, direct your attention to your fingers, hands, arms, shoulders, head and skull, mouth and jaw, face and cheeks, and then finally your eyes. Once you have progressed up your entire body, mentally scan your body again. Search for any remaining tension and release it.