![]() Here are some ideas to help you relax when you begin to feel stressed or upset. It is important to remember that as our body tightens up and we become tense we cannot think clearly either so this exercise can assist us in gaining control over our body. Seat yourself in
a comfortable position in a quiet room. Tighten up each muscle group to
the count of 10 and then relax that muscle group until the count of 10.
For each muscle group notice the difference between the feeling of the
tension and the feeling of the relaxation. Think of it as a balloon slowly
leaking air and collapsing or a flower bud opening and folding back.
1. Tense and slowly relax your fists and forearms.
This whole procedure should take about twenty minutes the first time. Later, it will take much less time. Eventually, you will be able to put your body in a state of complete relaxation at will. Relaxation
Techniques #2
You must do it a few times and then it really seems to work. Please feel free to print this out. Grounding
Technique:
1. Sit on a chair. 2. Place both feet flat on the floor. 3. Hands around the arm rests. (gripping them gently) 4. Place your back flat against the chair. 5. Keep your eyes open and focus on a spot infront of you, at eye level. 6. Do not look at ceiling or floor. 7. Breathe in - pause - breathe out - pause - (slowly and evenlyy) 8. Now, say out loud
(if possible - if not - then say in your mind):
9."I hear 5 things ..." (i.e. radio, footsteps, etc..) 10."I feel 5 things..." (i.e. my fingers clenching, the chair, my toes, etc.) 11. Continue Exercise by saying " I see... I hear...I feel... 4 things then 3, 2, 1,". Then you should be fully aware of your surroundings, and calmer. Your panic should be a lot less to possibly nil, depending on your concentration.:) |
![]() |