We all tend to get tired. Even the most energetic people can sometimes complain about lack of strength and apathy, and all because many people do not know how to rest at all.
We will tell you how to learn to relax in this article.
All diseases are caused by nerves. You hear this quite often from doctors. Indeed, it is difficult to argue with the fact, since the nervous system is rendered unusable by stressful situations, tension, fatigue.
At the same time, constant neuroses negatively affect the functioning of the digestive tract, resulting in gastritis, cholecystitis, and dyskinesia. And then everything clings to each other. Immunity and hormonal levels suffer, and a person becomes susceptible to many diseases. 
Specifically speaking about tension, the inability to relax leads to muscle cramps. Hence the pain in the legs, arms, and back. Also, do not forget about headaches and migraines, which are also a consequence of the inability to relax.
From a medical point of view, tension is characterized by the following symptoms:
If at least two of the listed signs appear, there is reason to think about it and begin to adjust your lifestyle.
It would seem that there is nothing easier than lying down and relaxing every muscle, but if fatigue has accumulated over the years, this complicates the situation. How to learn to relax physically? 
There are several ways to relieve muscle tension:
As for special exercises, a variety of stretches are best suited for relieving muscle spasms and cramps. Also on the Internet you can find a lot of complexes for relaxing the whole body or a specific part of it, for example, the legs.
Don't forget about aromatherapy. Lavender, rosemary, pine, and mint oils have a relaxing effect. You can take a bath with oils, or you can light an aroma lamp.
Of course, tension is often characterized by a disturbance in the psycho-emotional background, which negatively affects performance, mood and sleep. It is necessary to relax every day, as busy work days squeeze everything out of us. 
What will help relieve stress? For example, light soothing music, preferably classics. You can also use breathing techniques or do yoga. Great for emptying the gym. Exercise classes or Zumba – it’s up to you, of course.
For extreme sports enthusiasts, a hike or a boat trip is suitable. ski resort, which has a positive effect on mood stabilization.
Scientists are conducting numerous studies. Behind last years they offered quite interesting methods relieving negativity, for example, breaking dishes or an anti-stress doll.
Additional options:
What can calm a religious person and bring him into peace? Of course, prayer. It is not for nothing that Tibetan monks devote so much time to prayers. They close their eyes, forget about everything in the world and turn their thoughts to higher powers.
Some people prefer to relax with alcohol. For those who know when to stop, this is a great way. A glass of dry wine has never harmed anyone, but anything more is no longer relaxation, but a morning hangover.
How to learn to relax after strong excitement or even a breakdown? This question is really relevant because many people find it difficult to pull themselves together, and they continue to spin situations and even torment themselves with them.
The first thing you can do while in a work environment is to brew herbal tea. Chamomile, lemon balm, and mint are great for calming nerves. Complement the drink natural honey, which is also known for its strengthening properties. 
If possible, immediately after stress, experts recommend doing exercises. You can start cleaning at home, which will help not only get rid of nervous tension, but also from several hundred calories, which is the same as working out in the gym.
Many people lack communication and attention. If you feel inner heaviness after stress, perhaps you just need to speak out? Isolation is a path to nowhere, so step over your principles and share your experiences with a loved one.
Many people know about the miraculous effect of dark chocolate. The treat not only gives energy, but also stimulates happiness hormones. Bananas, salmon meat, oatmeal, citrus fruits, avocados, asparagus, and berries also help restore strength.
The listed products contain the maximum amount useful substances, which make the nervous system resistant to stress, strengthen the body’s defenses and help better cope with stress. 
Juice therapy is of great benefit. Freshly squeezed juices help you get vitamins, minerals and pectins, which are very important for normalizing your general condition. That’s why nutritionists advise drinking fresh juices for breakfast, as they will give you energy for the whole day.
But it is better to avoid caffeinated tonic drinks. Coffee and tea in large quantities negatively affect the nervous system, causing it to become excited. Milk will help neutralize the harmful effects of coffee and tea. Add it to your drink and enjoy your favorite taste without harm to your health.
In the evening, to calm down, you can drink a glass of warm milk with a spoon of honey. This is wonderfully relaxing and, just like in childhood, sets you up for a sound sleep.
Of course, we must not forget about thoughts: they should always move in a positive direction, which will help you cope better with stress.
These tips cannot be called universal, but many of these recommendations, when followed, have a positive effect on recovery nervous system and stress relief.
Probably everyone has heard the expression “If you want to live, know how to spin!” This is the motto of those who want to succeed in this world - earn as much as possible more money and glory. However, only a few realize the fact that such “rotation” can cause you to lose all your strength and health. Especially if a person does not know how to relax after work, or does not understand why this should be done.
But timely rest is the key to success. Believe me, any sensible psychologist will confirm this. So let's talk about what to do if you're tired: how to quickly relax? What techniques should I use? What exactly should you avoid?
We should start with a small rhetorical digression. We all know that in modern world you need to be better than others in order to defend your place in the sun. After all, there is fierce competition in almost all areas, which pushes people to constant competition. Note that this is quite normal, since it was precisely the predisposition to competition that allowed man to win the interspecific evolutionary race.
However, this does not mean that constant competition will lead a person to a better future. Any battle requires strength, otherwise it will be lost in advance. Alas, our body and consciousness cannot be in good shape all the time - they need rest to recharge. If we speak in metaphorical terms, a person can be compared to an engine. If you constantly use it at full capacity, it will quickly break down and will no longer be useful.
But, unlike a car, a living organism after a “breakdown” will not be so easy to repair, and sometimes even impossible. Therefore, the first thing people need to do is realize the fact that they all need proper rest. And it doesn’t matter how much they want to get the next promotion or achieve the goal they have set for themselves.
Before you learn to relax, you need to know that there are two absolutely different types fatigue: physical and moral. The first is characteristic of those who work with their hands, and the second - of intellectuals. In addition, for some people these two types of exhaustion coexist, since the specifics of their work lead to this. For example, the profession of a dough mixer includes both large physical exercise, and constant concentration.
But let's return to our topic. The bottom line is that you cannot relieve both fatigue in the same way. After all, what helps with physical exhaustion is not always suitable for raising morale. Therefore, let's first look at those methods that allow the body to relax, and then move on to those that calm the soul.
When we all go home after a hard day, we think about how to relax and put ourselves in order. At such moments, it seems that your body is about to stop moving and simply fall to the ground as a dead weight. We think that now we will be well understood by those who work in factories from morning to night and do hard physical labor. And the only thing you want on days like this is to fall into a warm bed and sleep until the next morning.
Alas, such bliss is available only to a few. After all, as soon as we come home, a whole mountain of everyday responsibilities falls on us.
Therefore, most people, upon returning home, first of all begin to arrange household chores. And this is their mistake. Because of such actions, our body is subjected to a lot of stress, because in fact it is notified that it does not deserve rest. And believe me, he clearly doesn’t like this turn of events.
Therefore, relaxation experts advise not to rush into homework. First, get some rest. For example, 30-40 minutes of simple idleness on the couch will allow the body to replenish some of the lost strength. In addition, our body will understand that the work is far behind us and now we can calm down.
Before learning to relax, a person must understand one important thing: any work consumes energy. The more energy we spend, the less energy remains in our “tank”. And more importantly, it is impossible to properly rest if you have an empty reserve. Therefore, a proper diet is the key to a good day.
Thus, ideal option There will be a small snack immediately after the end of the working day. At the same time, if the shift was very difficult, then it is best to eat in a restaurant or cafe. Firstly, you don’t need to spend your remaining energy preparing dinner, and secondly, the relaxed atmosphere of such establishments helps you quickly forget about problems and troubles.
What we eat is also important. According to nutritionists, light snacks and fruits are best in the evening. This is due to the fact that they are full of carbohydrates, which are ideal fuel for our body. The main thing is not to overdo it with food, otherwise you will have to think more about how to lose extra pounds.
How to relax your body after hard and exhausting work? Well, the most effective medicine is massage. It is this that allows you to relieve tension from the muscles, thereby leading a person to a state of nirvana. Therefore, if you feel that your body is on edge, ask your significant other to give you a general massage. Believe me, 10-15 minutes of bliss, and the body will again begin to obediently obey your orders.
However, how to relax if a person lives alone? In this case, there are two options: firstly, you can go to a special salon, and secondly, learn self-massage techniques. Naturally, the first method is more effective, but it requires money. The second requires training, but at the same time allows you to master a skill that will stay with you forever.
We live in a world where everyone has a hot shower or bath. Unfortunately, only a few people know that warm water relieves physical fatigue well. And this The best decision for those people who don’t know how to relax and calm down without leaving home.
In addition, the effectiveness of this procedure can be increased by adding mineral salts to the water. They will not only relieve fatigue from the muscles, but also give the skin a glow. This way you can relax well and take care of your health.
Unfortunately, in our country, many advice from a psychologist remains out of sight ordinary people. But it is these specialists who warn most about how dangerous psychological overload at work can be. For example, did you know that a lack of positive emotions inevitably leads to depression? And it, in turn, is a complex psychological disease that is quite difficult to cure in its later stages?
Therefore, every person should know how to emotionally relax and put their thoughts in order. Fortunately, today there are many techniques and techniques that can help with this. So let's talk about how to relax and calm down on those days when it feels like the whole world is ganging up on you.
The problem with most people is that they can't stop thinking about work. Even when outside the office or workshop, they are still mentally present in it. A string of images associated with an unfinished report, the director’s offensive words, or an unsuccessfully completed order swirls in their heads. And it is these thoughts that do not allow a person to get ready for rest, which is why the brain gradually begins to “boil.”
Therefore, if you don’t know how to relax after a hard day, the first thing to do is forget about it. Just put it out of your head. Understand that today you will no longer be able to solve these problems, and therefore there is no point in stressing yourself over again. Set a rule: all matters should be resolved only in work time, and devote all your free minutes only to yourself and your loved ones.
How to relax if your whole life is a gray canvas? When the only entertainment after work is watching TV or monitoring for hours social networks? If you really want to get rid of emotional fatigue, add bright colors to your life.
However, you should not take this advice as a call to take up extreme sports. No! You can get pleasure even without risking your own life. For example, go to the cinema or theater. Believe me, the world is full of interesting things that are worth your attention. This is especially necessary when the day turned out to be worse than ever.
Perhaps someone will say that this requires strength, of which very little remains after work. But the truth is that it would be much better to gather your willpower and go to the park to unwind, rather than feel sorry for yourself and suffer from bad thoughts all evening. own apartment. Just catch yourself thinking that time is fleeting, and therefore it must be spent with maximum benefit for yourself.
Another little trick is that it’s best to relax with friends or with loved ones. After all, it is communication that helps a person forget about his problems, work and even fatigue. So if you're feeling overwhelmed, call someone and arrange to go on a walk together.
In this case, it does not matter where exactly the meeting will take place: in a bar, park, pizzeria, at a fountain or at home. The main thing is that the people around you bring you happiness. However, remember that on such days it is better to avoid those friends who like to complain about their lives. Otherwise, you won’t be able to relax, since the problems of others will only make the situation worse.
Previously, only the sages of the East were privy to the secrets of meditative techniques. And although today the veil of secrecy has fallen, people still do not use this amazing technique. The thing is that they simply do not believe in its relaxing power or they do not have the patience to master it. But it is precisely this that is the best way to relieve both mental and physical stress.
Therefore, if you have a very difficult job, do not be lazy and learn at least the simplest form of meditation. Believe me, it won’t take much time, but the effect will exceed all your hopes and expectations.
Finally, let's talk about what not to do. Let's start with the fact that many people don’t know how to relax without alcohol. For some reason, in our country there is a misconception that this particular drink is the best way to relieve mental and physical fatigue. However, any doctor will tell you that this is not so.
After all, in fact, alcohol only overloads the body, not allowing it to recover from the stress of the day. Thus, instead of relaxation, a person gets another test, after which he will feel even worse. Therefore, on such days it is better to protect yourself from alcohol, leaving it until better times.
Switch to fresh juice instead. It will not only replenish your strength, but will lift your spirits due to the vitamins it contains. In addition, excess juice in the body does not lead to an acute headache in the morning, which is also pleasant.
In this article I will talk to you about how to learn to relax psychologically and why it is so important to be able to do it.
Nervous breakdowns, stress, health problems, temper, imbalance and many other life problems associated with the fact that people do not know how to relax psychologically.
In this article, I will tell you how to be able to relax psychologically in any situation, even the most difficult ones. life situations.
First of all, you need to understand the cause of stress; by removing the cause, you can eliminate the effect.
A person is always nervous, worried, fussed, frustrated because he attaches importance to something.
As an example, you are late for the train, a car is driving slowly ahead and slows you down. What are you starting to do? That's right, be nervous, and the more important it is for you to catch the train, the more tense and nervous you will be.
The conclusion is very simple, lower the level of importance for yourself and act. That is, driving quickly and calmly overcoming obstacles on the way will not help you with your nerves, you will only harm your health.
In addition, if you are nervous, problems usually appear in the outside world.
After all, the outside world is a mirror, it reflects your attitude towards it. If there is tension inside you, this leads to the fact that energy cannot flow freely in your body, blockages occur, as in the case of a river, if there are obstacles in the way, a small body of water appears, which accumulates and accumulates due to the fact that no passage.
In the outside world, this body of water looks like various problems and obstacles that arose as a result of psychological, and only after them, bodily stress.
Physical stress always follows psychological stress.
Therefore, do not attach importance and try to be relaxed so as not to create problems for yourself. It’s better to always do everything in advance.
Switching your attention will help you not to attach importance to something.
The ability to manage your focus of attention allows you to reduce internal psychological stress. A person starts to get nervous when he thinks about some problem, The best way Reducing tension means switching attention. Start thinking about something else, like something positive.
For example, you had a quarrel with someone. The best way not to escalate the situation is not to think about it.
Think about something else, for example, about what brings you pleasure. And then, if you think that you need to make peace with him, just come and apologize, give him a chocolate and say that you were wrong. That's all.
You shouldn’t just think about it, worry too much, otherwise the situation will get worse, think about something good. And so in all life situations, don’t think about what stresses you out, think about what brings you pleasure and you will see the result. The problems in your life will slowly begin to evaporate.
You just need to get into the habit of thinking positive.
Pleasant music, for example, can also shift your attention. It is desirable that she be cheerful and sincere. Read interesting books or play games, this is also distracting.
Have fun with your friends, but just don’t drink, because in this state you are not able to control your thoughts and if you remember about the problem in an intoxicated state, you will become fixated on it and will be able to switch your attention. The same applies to any narcotic substances.
This is perhaps the best way for psychological relaxation. Meditation also strengthens the body's immunity. It allows a person to temporarily go beyond thinking and immerse himself in bodily sensations.
It is not for nothing that they say that now there are never problems, they are either in the past or in the future. Meditation helps you to be here and now and realize that there are no problems. In addition, it helps to switch attention not from thought to thought, but to feelings, which is very useful.
You can learn how to learn meditation .
That's all. These methods will help you relax psychologically. In addition, you can meditate wherever you are, if only you practice it.
Thank you for attention!!!
Until next time!
Yes, you can also leave a positive comment under this article.
Always yours: Zaur Mamedov
How you can relax, we offer a few simple and effective ways. All of them are effective and tested by practice. You can try everything and choose the one that suits you physiologically or just more to your liking.
I note that if one does not give you the desired result, we try another method. We are all different and often little things also play a significant role, everyone needs to find their own.
In our stressful everyday life, the ability to independently relax is a strategically important skill. But, unfortunately, not everyone has this skill and therefore resort to alcohol and all sorts of sedatives and without this they cannot relieve tension. These people are convinced that the stressful environment around them is to blame for their tension, and that, under such circumstances, it is impossible to relax without aids. But that's not true.
The amount of stress received per day depends not only on the external environment, but also on your sensitivity to stress and your ability to maintain a relaxed internal state amid the external hustle and bustle. Therefore, it is important not only to be able to relax during rest, but also to be calm during the day, letting in as little stress and negativity as possible. And the less tension we get, the easier it will be for us to relax later.
Many people forget about this and, having tried several relaxation techniques, they fail because the tension is too great. Therefore, here we will learn not only relaxation techniques, but also how to maintain a relaxed state throughout the day.
If you get used to relaxing with the help of alcohol, then your body gradually loses its ability to withstand stress. This happens, firstly, due to the fact that alcohol destroys the nervous system, and, secondly, because, having become accustomed to doping, to easy and quick remedy relief, you lose the ability to bring yourself to a calm state on your own and, when you don't drink, your anxiety level increases.
It is important to be able to suppress nervousness in yourself and extinguish accumulated tension. A tense and nervous person is like a car moving at high speed, which is very difficult to control: one careless effort directed at the steering wheel, and the car begins to move from side to side, losing its balance. When you are nervous, it is difficult for you to control yourself and everything does not go at all the way you want it to: you lose your thoughts, make unnecessary movements, speak very quickly, and stammer. In general, you “skid” in every possible way when turning.
A relaxed person drives at a reasonable speed, which allows him to deftly maneuver around obstacles without missing a single traffic light or warning. When you are relaxed, everything works out better for you, the way you want. In addition, a relaxed body, like a slow car, uses much less energy than a body that is constantly stressed. And if you are relaxed all day, then the rest of your strength and good mood remains in the evening.
“The slower you go, the further you will go,” says popular wisdom. The less tense you are and the more relaxed you are, the less you get sick and, accordingly, the longer you live, since many diseases are associated with the state of the nervous system.
How to achieve such relaxation? The following articles will help you with this. You can familiarize yourself with them or read the conclusions from them, which I will give below. The conclusions will concern only theory; we will deal with practice in the next part of this step. If you are eager to learn about the basic relaxation techniques, go straight to practice, it is presented below in the article, especially since I outlined the main theoretical conclusions in this step.
The path to success lies through relaxation - even if it sounds like a paradox. It is possible to increase efficiency by exerting all your forces only to a certain limit. All the successes that I am most proud of were achieved in a state of calm and ease, when everything worked out naturally and I worked much more efficiently than my usual level. This is called “action without effort”!
Before starting with the methods themselves, I will say that now I will present only basic methods of relaxation. To date, we have come up with +100500 ways to learn to relax and to cover them all, I would have to write a whole book. Therefore, now we will talk about the main ways to relax, which will help you in 95% of cases.
Self-control is the most important task on the path to relaxation. Why? It's simple!
When you are angry, you cannot restrain your emotions, they overwhelm you and after some time spill over. Everything...it starts to carry you...you can’t stop: shout at your husband, children, colleague, grandmother on the bus and off we go. But even after yelling, you still continue to shake, anger and hatred overwhelm you. After any swearing, you are still 2-3 hours under the power of emotions that constrain your entire body.
If you can control your emotions, then no situation will be out of your control. After all, you will be able to remain silent or agree with your opponent without letting your emotions take over you. In this case, you will not experience tension and will remain in a relaxed state.
It’s not for nothing that in all the films, when people are stressed and to stop being nervous, they give people paper bags into which they need to breathe. Breathing helps absolutely with any stress, breakdowns, etc. How does this primitive method work?
There is absolutely no secret here. With deep and slow breathing, the tissues of the entire body are saturated with oxygen, which helps to quickly remove toxins from the body and relax the entire body. What do you need to do?
Sit comfortably in a chair (you can even lie down if you wish), close your eyes and take 10 deep, very slow breaths. You can breathe in 8 counts, or you can just do it. By the 10th inhalation you will feel significant relaxation throughout your body.
However, if you have the opportunity, visit a massage room. If this is not possible, help yourself. on our own. Fortunately, there is just a huge amount in stock now. various devices for self-massage.
For example, a head massager helps you relax down to the very tips of your toes. With a massager like this that touches the most sensitive points on your head, you will instantly learn how to learn to relax.
I’ll say right away - this is my favorite way of relaxation, which I use quite often. So, turn on your favorite music not too loudly, sit comfortably in your favorite chair or sofa, close your eyes and imagine something. You can imagine anything.
Such ideas in your head are very relaxing, and music only enhances this relaxation. Besides, the next time I see my offender, he makes me smile involuntarily. After all, in my fantasies, he got what he deserved.
The practice, as usual, will be divided into days and should be done gradually. Every few days we will master one of the relaxation techniques. In addition, there will be daily tips to help you relax as you go through your day. The purpose of the practice is to try various relaxation techniques yourself and make sure that our body can relax on its own, you just need to set yourself up correctly. The program is designed to help you gradually learn to relax, its schedule will help you control yourself, following the plan I have established. This is much more effective than doing things haphazardly.
But if you don't want to follow the plan, then you can get a lot from here useful information about ways of relaxation. But still, I recommend conducting an experiment on yourself and studying according to a schedule, this will also help you live an unusual week for you and add variety to your life.
During the practice of this step (7 days), completely eliminate alcohol consumption. If you smoke, then reduce the number of cigarettes you smoke daily by at least 1.5 times, or better yet, by 2 times.
Let's start with a very effective relaxation technique. This breathing occurs through the rise and fall of the diaphragm, an internal organ that separates top part torso and lower. Unlike chest breathing, when you breathe from the diaphragm, it is your belly that moves down and up, not your chest. This breathing allows you to effectively saturate your tissues with oxygen, it provokes a faster release of toxins and helps you relax.
When you are tense, you breathe through your chest at a fast pace, but to relax you need to take deep and slow rhythmic inhalations and exhalations (perhaps this is the reason why a smoker relaxes, inhaling and exhaling smoke - it’s all about breathing.).
How to learn diaphragmatic breathing? Very simple. Sit or lie down. Back straight, look ahead. Place one hand on your chest, the other on your stomach. Breathe. If you use diaphragmatic breathing, your chest should rest in place and your belly should move down and up.
In this case, there is no need to forcefully protrude and compress the stomach through muscular effort: the tension in the abdominal cavity should occur due to the air that fills it, inflating the stomach like balloon. The abdominal muscles should be relaxed.
Inhale and exhale as deeply as possible, the duration of which should be equal to each other. You can watch a stopwatch or measure these time intervals by heartbeats. It is not necessary to hold your breath between inhalation and exhalation. Do not be distracted by extraneous thoughts: relaxation also occurs due to the fact that you fix all your attention on your breathing.
Diaphragmatic breathing may not work at first, but it comes with practice. Do this exercise for 3 - 5 minutes. 2-3 times a day, but not immediately after meals. After completing the exercise, pay attention to how you feel, you feel calmer, don’t you? You can breathe like this before an important meeting, in a traffic jam, at work (or after it), when you need to get your head and nerves in order and relax.
A more complex version of the exercise is breathing with a compressed glottis. You need to tense your throat in a special way so that the air enters and leaves you through narrow gap, then when you inhale and exhale, the sound “xxxxxxx” appears. Thus, the difference in pressure between the air outside and the air inside increases, and the oxygen that fills the stomach begins to put more pressure on its walls. This makes for a more effective massage. internal organs and saturation of tissues with oxygen. This type of breathing is used in yoga. You can try it after you have mastered the basic skills of breathing with your diaphragm.
From this day on, try to take breaks from work every day (3 - 4 times a day for 10 minutes). During your break, walk around and move around if you have a sedentary job (basically, do an activity completely different from your job). If possible, it is better to go outside and breathe. Think about something else. During a break, you cannot look at the monitor. Get used to taking breaks from work, try to do this always, in the future, and not just while doing the practice from this step.
Train yourself to never rush, even if you are late. Make this a rule for yourself. Haste has a very bad effect on your nervous well-being and is very tiring. When you rush, you actually don't achieve results much faster than if you take your time. You may even lose because you lose focus and composure as a result of rushing.
On one of these three days, take a long walk alone. During this, try to clear your mind of thoughts about current day, think about something abstract. Look around more, pay attention to what is happening around you and do not become isolated in thoughts about yourself and your experiences. As soon as you catch yourself thinking about today's problems, calmly stop it. Discipline your thinking, it will help you a lot in life.
And I hope you haven't forgotten about meditation? If you haven't read the previous steps, study Step 1 along with this step and add meditation to your daily practice.
On the fourth day, after reading these materials, try another relaxation technique, while continuing to practice diaphragmatic breathing 2-3 times a day.
In the evening, lie down on the bed (or on a rug, “foam”, on the floor), on your back. Turn your arms palms up, spread them slightly so that the angle between your arm and torso is thirty degrees. Close your eyes; no extraneous sounds should distract you.
If you want to relax with music, then it should be very smooth music for relaxation (ambient, calm ethnic music). Begin to slowly stop your attention in turn on each part of the body from the crown to the toes and relax it: crown, eyebrows, mouth, throat, shoulder, left hand: humerus, elbow, forearm, wrist, palm, fingers (you can stop at each separately) again palm, forearm, elbow, humerus, shoulders, right hand: humerus... And so on we reach the toes. Then we try to relax the whole body.
Observe your thoughts as an outside observer; they should not carry you away. If your attention “floats,” gently bring it back. There is no need to try to stop thoughts and experiences at all costs; your goal is to relax. Just like with meditation. The more you force yourself to relax and not think about anything, the worse you will get at it. Your will should rest, you do not need to direct it to relaxation. In this state you have no will, no desires, no intentions... You just calmly observe.
Spend five to twenty minutes in this position, as long as you need. Come out of it smoothly: while continuing to lie and without opening your eyes, move your toes, then your fingers. Slowly roll onto your side and, helping yourself with your hands, sit down (this is so as not to make sudden muscle efforts). Open your eyes. Assess your condition, compare it with what it was before the practice. Now you feel much more relaxed.
This exercise is also used in yoga to achieve complete relaxation after physical activity. Its principle is that relaxation of the body entails peace of mind. Now you know how to do this and from now on you use this practice every time you need to relax. You can sometimes replace meditation with it.
On this day, go for a short run in the evening. What everyone can do. You should be a little tired. Assess your condition after physical activity. You should feel pleasantly tired in your body. At the same time, nervous fatigue should disappear, and your mood and general well-being should be better than it was before. It’s not just that I advise you to evaluate your condition every time. It is important to establish a connection in your brain between meditation, exercise, relaxation techniques and well-being.
When you want to drink alcohol or smoke, you are drawn not to the bottle and cigarette, as such, but to those states (relaxation, satisfaction, calm, good mood) that you achieve with these things. Having a formed connection in your head between the feeling of pleasure (or lack of displeasure) and certain drugs is one of the factors of addiction. The goal of this step is to make sure that you associate pleasure and relaxation with something useful, and not with drugs that are destructive to the body. And awareness of the effect of relaxation techniques and assessment of your condition help to better consolidate the necessary connections in your brain.
This way it will be easier for you to do all this, you will want to do it, as you will have a desire to feel better.
In the evening or afternoon, listen to an album or collection of some relaxing music. At the same time, you should not do anything, but only listen. For many, quiet listening to music is quite challenging task, since they are used to listening to music “in the background” (while they are driving in the car, doing work). And in the absence of other external stimuli, this process will seem very boring to them, they will want to interrupt it or do something in parallel.
You must ignore this urge. We listen for 40 minutes to an hour, before that we don’t get up. Let's relax. But we remember that we should not force ourselves to enter into relaxation and worry about the fact that we cannot do it. Everything happens by itself.
On the last day of your internship, take an hour-long walk or run that is within your ability. Take a mental recap of your last week. Ask yourself, what new things have you learned? What have you learned? Are you able to somehow relax on your own? You should not expect significant progress in just a week, but, in any case, you should feel the acquisition of at least some relaxation skills and feel the effects of the techniques described in this step.
The purpose of this step was not just to list various techniques relaxation. You should have tried to do them yourself in order to make sure that independent relaxation is possible without auxiliary drugs. And the main thing is that this awareness is fixed within the patterns of your thinking. The purpose of this step is to teach through a live example, and not just to provide information about what relaxation techniques are.
I hope you own experience realized that there are a lot of effective, healthy ways of relaxation. And I hope even more that you will continue to implement this new knowledge in your life and not stop when you complete your practice. Good luck to you!
One of the most common methods of psychotherapy today is muscle relaxation.
Its action is aimed at reducing the level of stress on the body, which directly depends on the dysfunction of the neuromuscular system.
A person must be able to differentiate between tension and relaxation, and also be able to manage them. You can learn this at any time.
As a result of complete relaxation, it is possible to master universal remedy, capable of coping with almost all diseases of the nervous system caused by constant stress. You can recover from insomnia, hypertension, headaches, persistent feelings of anxiety and prevent the development of a number of other diseases.
First, the patient should visit a doctor and consult with him. It will help identify any contraindications for this type of procedure. Deviations such as neurological disorders, insufficient training or muscle damage, and bone tissue pathology are possible.
The place for exercise should be comfortable, quiet and dark, which will allow you to completely relax and concentrate your attention on the processes occurring in the body. Nothing should hinder a person's movements.
It is best to wear loose clothing and perform exercises without shoes or accessories, such as glasses. The patient's body must have stable support (this does not apply to the neck and head area) so that he cannot fall asleep during the session.
Each person should recognize the difference between spontaneously occurring muscle spasms and directed muscle tension.
During the exercise, the patient should never hold his breath. It should be normal or consist of inhaling at the moment of muscle tension and exhaling at the moment of relaxation.
First of all, you should pay attention to the muscles of the lower parts of the body, and lastly to the facial area. Repeated tension of the muscles of the organs is unacceptable.
Even before the start of the relaxation session, you should give yourself a clear goal of consistently relaxing every muscle in your body. This will allow you to achieve the most effective result.
Lean back a little and find a comfortable position. Get rid of clothing, shoes and accessories that restrict movement. Close your eyes. Concentrate on your breathing, it should be correct and calm. Feel how your lungs fill with air, pausing for 30 seconds when inhaling.
Let's consider relaxing the body, or rather each part of it separately.
Take a deep breath, hold your breath, relax and exhale. Try to empty your lungs completely and restore your normal breathing pattern. As you inhale, some tension should arise in the chest area, and as you exhale, complete muscle relaxation should occur. Repeat the exercise several times in a row, resting for 5-10 seconds.
Both feet should be in contact with the floor with their entire surface. Stand on your toes, stay in this position for a while and relax. You should lower yourself onto your heels smoothly, without making sudden movements. If there is a slight tension in the back of the calf muscles, then the exercise is performed correctly. At the moment of relaxation, a slight tingling sensation and a rush of warmth may appear.
To strengthen the opposite muscle group, stand on your heels while raising your toes as high as possible. A few seconds of tension and relaxation again. After these actions, a feeling of heaviness should arise in the lower parts of the legs. After each exercise you should take a break of 20 seconds.
Straighten your legs, lift them and stay in this position. The calves should be relaxed. After some time, gently lower your feet to the floor. At the same time, the thigh muscles should feel some tension.
Clench both hands into fists, hold them in this state and relax. This exercise is good for those who write or type a lot and often. You can spread your fingers different sides, hold them in this state and also relax them. A feeling of warmth or slight tingling should appear in the area of the hands and forearms. Between exercises you should pause for 20 seconds.
Smile as broadly as possible, hold it there and relax. Do the same with pursed lips. Pay attention to your eyes. Close your eyes tightly, raise your eyebrows, then relax. Pause between exercises 15 seconds.
Thus, it is achieved complete body relaxation .
When muscle relaxation has been achieved, you can move to the wakefulness stage. Count from 1 to 10, focusing on yourself and the world around you. Open your eyes and feel cheerful, energized and fresh.
