WAYS TO RELAX FREE
Getting a massage is a great way to free yourself of tension and relax, and adding aromatherapy oils such as chamomile or lavender can be particularly beneficial: one recent study found that emergency room nurses experienced reduced stress levels with aromatherapy massage: The study, published in the Journal of Clinical Nursing, found that 54 percent of the emergency room staff in summer and 65 percent in winter suffered moderate to extreme anxiety. The music intervention group also required less sedation during the procedure. Interestingly, music therapy has been shown to be helpful in decreasing anxiety associated with medical procedures: one recent study found that heart rate and blood pressure decreased significantly among individuals who listened to music during a colonoscopy (the control group did not experience any changes). This can be particularly beneficial when you're getting ready for a tough day at work, or if you're in your car stuck in traffic, or, if you're lying in bed trying to free your mind of stressful thoughts. (It can also slow down breathing and heart rate, lower blood pressure, and relax tense muscles too). Listening to soothing music can be very relaxing - and slow tempos in particular can induce a calm state of mind. You might want to read a book or magazine, but the idea is to clear your mind of distractions and stressors. Forget the blackberry, cell phone and laptop - this is a time to kick back and relax. This will give you an opportunity to decompress, with very little stimulus - this is key. You can have a really comfortable chair or daybed, with dim lights, or candles nearby - whatever it is that you enjoy and find relaxing. A relaxation room doesn't have to be a "room" per se - it can be a space in your bedroom, for example, but the key is having an area or room at home, solely devoted to relaxing. Many spas have relaxation rooms to sit in before and after treatments, and it's a great thing to create at home too. You may want to pre-portion out pretzels, for example, and take them with you as a snack when you leave the house.
So, enjoy these treats if they provide some instant satisfaction, but do watch your portion sizes! I recommend 100 calorie portions - 4 Hershey Kisses, or a small handful of pretzels. It's thought that consuming these carbohydrates helps boost serotonin levels, which results in feelings of contentedness and relaxation. Serotonin is a brain chemical responsible for feelings of calmness and relaxation. These foods can have a soothing effect in some women, and it may have something to do with low serotonin levels during these mood states. Many of us crave indulgent carbohydrates like cookies, candy, ice cream, pretzels, and other sweet and starchy foods when we're stressed, anxious, or tense. So, drink green tea, and avoid caffeinated beverages, since caffeine can worsen the stress response.
It is also thought that theanine is a caffeine antagonist, meaning it counters the stimulating effects of caffeine. Green tea is very soothing - it contains theanine, an amino acid that gives flavor to green tea and also promotes relaxation. DRINK GREEN TEA, AVOID CAFFEINATED BEVERAGES If you have a bit more time, take a yoga or tai chi class - both incorporate mediation, along with physical movements.Ģ.
The key is staying focused and not letting any distractions or thoughts enter your mind - being mindful is key. You can do this for as little as 10 minutes to experience benefits. Research has shown that meditation can be helpful in lowering heart rate and blood pressure, and even improving cognitive performance.Īnd meditation is pretty simple to do: just find a comfortable place, close your eyes, relax your muscles, and focus on ONE thing, whether it's your breathing, an object (a flower, or a painting) - or even a picture in your mind - perhaps you are sitting on a beach in the Caribbean. Meditation can be a great way to relax, especially if you are under a lot of stress.
Here are some easy ways to feel more relaxed in your daily life. Anything that will accomplish this can be helpful in making you feel calm and at peace. Relaxing is all about getting your mind off of the stresses of life.
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