When You Can’t Relax: 7 Tips to Try
Research from 2018Trusted Source has shown that deep breathing can benefit your mental and physical wellness. In particular, it can promote a sense of calm and relaxation.
Exercise can reduce stress as well as the symptoms of depression.
Exercise naturally boosts your mood by improving your levels of feel-good hormones, such as:
- endorphins
- dopamine
- serotonin
Exercise also lowers your levels of cortisol, the stress hormone.
Progressive muscle relaxation (PMR) involves tightening and relaxing one muscle group at a time, usually working your way from your toes to your face.
Typically, you’ll start by lying down in a comfortable position. Starting with your toes, tense each muscle group and hold for 5 seconds. Exhale and relax your muscles. After 10 or 20 seconds, repeat with the next muscle group.
Several studies have suggested that PMR can aid relaxation and stress relief. A 2019 studyTrusted Source of 50 people concluded that PMR:
- improved feelings of well-being
- reduced symptoms of depression
- reduced anxiety symptoms
- decreased stress
A 2020 studyTrusted Source looked at the effects of PMR on 80 burn patients and found that it improved sleep quality and reduced anxiety.
Visualizing a relaxing or calming scene can be a great way to relieve stress.
When you visualize the scene, pay attention not only to what you’ll see but also to what you’ll:
- hear
- smell
- feel
- taste
Imagine how relaxed you would feel if you were there in person.
If you’re feeling stressed, you might tune in to your thoughts and realize that you’re bothered by something you can change.
Putting pen to paper can be powerful. Many people use journaling to relieve stress.
It can be therapeutic to talk about the issue that’s bothering you. Venting to a loved one might help you feel supported. It can also be a good way to ask for advice if that’s what you want.
If you often find it difficult to relax, you might benefit from talking with a therapist. "
Read the complete article available at Psych Central!
Reflection:
What do you do to relax?
*Warm baths are always my go-to for relaxation. I also love to light an aroma-therapeutic candle. Then I would watch a comfort movie while having my favorite snacks nearby*
#Relaxation #Mindfulness #Visualization
@comfortableNight4463
Thank you. They are all helpful.