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9 Relaxation Techniques To Reduce Stress

1. The document provides 9 relaxation techniques to reduce stress, including meditating, being present, talking to others, decompressing with heat or massage, laughing more, listening to music, getting exercise, deep breathing, and being grateful. 2. Some of the techniques involve focusing on your senses, socializing to gain perspective, using heat or massage to relax muscles, engaging in activities that boost mood like laughing or music, and breathing exercises. 3. Practicing these techniques can help the body release feel-good chemicals and lower stress hormones to make a person feel more relaxed and less tense.

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42 views2 pages

9 Relaxation Techniques To Reduce Stress

1. The document provides 9 relaxation techniques to reduce stress, including meditating, being present, talking to others, decompressing with heat or massage, laughing more, listening to music, getting exercise, deep breathing, and being grateful. 2. Some of the techniques involve focusing on your senses, socializing to gain perspective, using heat or massage to relax muscles, engaging in activities that boost mood like laughing or music, and breathing exercises. 3. Practicing these techniques can help the body release feel-good chemicals and lower stress hormones to make a person feel more relaxed and less tense.

Uploaded by

Anonymous DdVwoKc7
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Name : Nahdiatul Elma

NIM : P07120116071

9 Relaxation Techniques to Reduce Stress

Relax. You deserve it, it's good for you, and it takes less time than you think.You don't need a
spa weekend or a retreat. Each of these stress-relieving tips can make you more happier.
1. Meditate
It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your
attention on reciting -- out loud or silently -- a positive mantra such as “I feel at
peace” or “I love myself.” Place one hand on your belly to sync the mantra with your
breaths. Let any distracting thoughts float by like clouds.
2. Be Present
Take 5 minutes and focus on only one behavior with awareness. Notice how the air
feels on your face when you’re walking and how your feet feel hitting the ground.
Enjoy the texture and taste of each bite of food. When you spend time in the moment
and focus on your senses, you should feel less tense.
3. Talk to others
Your social network is one of your best tools for handling stress. Talk to others --
preferably face to face, or at least on the phone. Share what's going on. You can get a
fresh perspective while keeping your connection strong.
4. Decompress
Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your
eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and
use a tennis ball or foam roller to massage away tension.
5. Laugh more
A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your
body’s stress hormone, and boosts brain chemicals called endorphins, which help
your mood. Lighten up by tuning in to your favorite sitcom or video, reading the
comics, or chatting with someone who makes you smile.
6. Listen to music
Research shows that listening to soothing music can lower blood pressure, heart rate,
and anxiety. Create a playlist of songs or nature sounds (the ocean, a bubbling brook,
birds chirping), and allow your mind to focus on the different melodies and
instruments.
7. Get moving
All forms of exercise, including yoga and walking, can ease depression and anxiety
by helping the brain release feel-good chemicals and by giving your body a chance to
practice dealing with stress.
8. Breathe Deeply
Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with
a hand on your belly. Slowly inhale through your nose, feeling the breath start in your
abdomen and work its way to the top of your head. Reverse the process as you exhale
through your mouth.
9. Be grateful
Being grateful for your blessings cancels out negative thoughts and worries.

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