I know that we are all freaking out right now with every passing news store. Heck, we can’t even look at Social Media or Video streaming sites with being reminded of the Virus. So Naturally, we are all tense and Frustrated. We are Stressed! Just take a deep breath and exhale. This post will help you out. Today we will be learning about Relaxation. We will examine the symptoms of Stress, learn how to relieve stress, and be soothed to a state of complete Relaxation. We will start with defining Relaxation.
Stress
Stress is a normal reaction the body has when changes occur. It can respond to these changes physically, mentally, or emotionally. (Mayo Clinic)
What is Stress?
Stress is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. Stress is a normal part of life. You can experience stress from your environment, your body, and your thoughts. Even positive life changes such as a promotion, a mortgage, or the birth of a child produce stress. The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert, motivated, and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between stressors. As a result, the person becomes overworked, and stress-related tension builds. The body’s autonomic nervous system has a built-in stress response that causes physiological changes to allow the body to combat stressful situations. This stress response, also known as the “fight or flight response”, is activated in case of an emergency. However, this response can become chronically activated during prolonged periods of stress. Prolonged activation of the stress response causes wear and tear on the body – both physical and emotional. (Mayo Clinic)
Symptoms of Stress
- Headaches
- Tension in the Neck and Shoulders
- Dizziness
- Fatigue
- Poor Sleep
All these symptoms are a result of stress overload. Stress can affect our mental state too as it elevates levels of cortisol; a hormone that affects the function of the brain. This can result in worrying, poor concentration, difficulty in making decisions and uncontrollable thoughts. And to add to the list, emotional symptoms can present as irritability, feelings of being overwhelmed, anxiety, low self-esteem and depression. A person in a high state of stress can cause aggressive or defensive behavior, avoiding situations, poor communication, drinking too much alcohol and smoking. It can exacerbate mood disorders too. (Well Being People)
De-Stress
De-Stress: to release bodily or mental tension : UNWIND
Dictionary
Step Away from The Screen
Uninterrupted computer use has been associated with stress, lost sleep and depression in women, according to a study from the University of Gothenburg, Sweden. In the same study, late night computer use was also associated with stress — in both men and women. Huffington Post
Get a Plant
Plants aren’t just pleasing. They help change your environment and that can help with your stress levels. If you find that you get headaches by the end of the workday, it might not be those fluorescent lights. Prevention Magazine sites that studies show people who work near plants are less likely to suffer from fatigue and headaches. Plants are natural air purifiers, why not try it out at your office? (CBC)
Seven Plants that Help Relieve Stress
For more Plant Ideas, please visit this site. https://completehomespa.com/plants-for-anxiety/
Play with Animals/Pets
Any of us who have pets know they make us feel good. (CBC)
Pucker Up
Kissing relieves stress by helping your brain to release endorphins, reports WebMD. And that has real-life implications: In a study of 2,000 couples, Northwestern University researcher Laura Berman, Ph.D., found that those who only kissed when they had sex were eight times more likely to report feeling chronically stressed or depressed. (Huffington Post)
Treat Yourself! Eat One (ONE!) Candy
Eating or drinking something sweet is soothing because it stems the production of the stress hormone, glucocorticoid (which helps explain why we find ourselves staring down the barrel of an empty cookie package when things go haywire). While not an excuse to unleash your emotional eating on the office vending machine, a Hershey’s Kiss, peppermint candy or other reasonably-sized treat, can help. (Huffington Post)
Chew A Piece of Gum
Chewing gum doesn’t just make your breath better — it can relieve anxiety, improve alertness and reduce stress during episodes of multitasking, according to a 2008 study. ( Huffington Post)
Watch A Viral Video
A good laugh is a fine relaxation technique. “Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain,” explains the Mayo Clinic. (Huffington Post)
Eat A Banana (Or A Potato!)
Potassium helps to regulate blood pressure, which rises during times of stress. Some people find that eating a banana when they’re feeling stressed can help improve energy and recovery. And research shows that it can protect your body from the negative effects of stress, like increased risk of heart attack and stroke. The American Psychological Association recommends it to stave off the physical detriments of stress as well. (Huffington Post)
Coloring
Coloring has the ability to relax the fear center of your brain, the amygdala. It induces the same state as meditating by reducing the thoughts of a restless mind. This generates mindfulness and quietness, which allows your mind to get some rest after a long day at work. (Health Essentials)
Relaxation is defined as; the state of being free from tension and anxiety.
The Following are six relaxation techniques that can help you evoke the relaxation response and reduce stress.
Breath focus. In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations. Breath focus can be especially helpful for people with eating disorders to help them focus on their bodies in a more positive way. However, this technique may not be appropriate for those with health problems that make breathing difficult, such as respiratory ailments or heart failure.
Breathing Techniques to Help You Relax
Reducing Stress Through Deep Breathing
Body scan
2. Body scan. This technique blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally releasing any physical tension you feel there. A body scan can help boost your awareness of the mind-body connection. If you have had a recent surgery that affects your body image or other difficulties with body image, this technique may be less helpful for you.
In the body scan, you methodically bring attention to the body, beginning with the left foot and ending at the top of the head.
You may notice a wide range of physical feelings:
- pain
- aches
- itches
- tingles
- firmness
- lightness
- heaviness
- warmth & cold
- as well as neutrality
Some of these sensations may be accompanied by thoughts or emotions. As you practice the body scan, this multitude of sensations and internal experiences can be boiled down to three basic feelings:
- Neutral
- Pleasant
- Unpleasant
Since the body is a dynamic organism that’s always changing, no two body scans will ever be completely alike.
Body Scan: Ohio Health Mindfulness-Based Stress Reduction
Guided Imagery
3. Guided imagery. For this technique, you conjure up soothing scenes, places, or experiences in your mind to help you relax and focus. You can find free apps and online recordings of calming scenes—just make sure to choose imagery you find soothing and that has personal significance. Guided imagery may help you reinforce a positive vision of yourself, but it can be difficult for those who have intrusive thoughts or find it hard to conjure up mental images.
Guided Imagery 15 minutes
Guided Meditation for Children | Your Magical Island | Kids Relaxation
Guided Meditation for Children | Your Secret Treehouse | Relaxation for Kids
Mindfulness Meditation
4. Mindfulness meditation. This practice involves sitting comfortably, focusing on your breathing, and bringing your mind’s attention to the present moment without drifting into concerns about the past or the future. This form of meditation has enjoyed increasing popularity in recent years. Research suggests it may be helpful for people with anxiety, depression, and pain.
Meditation for Anxiety – Yoga with Adriene
Guided Meditation For Deep Relaxation, Anxiety, Sleep or Depression – Beginners Yoga Meditation
Yoga, Tai Chi, and Qigong
5. Yoga, tai chi, and qigong. These three ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts. They can also enhance your flexibility and balance. But if you are not normally active, have health problems, or a painful or disabling condition, these relaxation techniques might be too challenging. Check with your doctor before starting them.
Yoga for Complete Beginners – 20 Minute Home Yoga Workout!
Yoga for Seniors | Slow and Gentle Yoga
Tai Chi for Beginners Video | Dr Paul Lam | Free Lesson and Introduction
Qigong for Beginners
Repetitive Prayer
6. Repetitive prayer. For this technique, you silently repeat a short prayer or phrase from a prayer while practicing breath focus. This method may be especially appealing if religion or spirituality is meaningful to you. (Harvard University)
CALMING Scripture: Affirmations and Verse, Soft Music ( Anxiety, Stress, Insomnia)
Reach Out
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.
Listening to Music
The Power of Music to Reduce Stress
Listening to music can have a tremendously relaxing effect on our minds and bodies, especially slow, quiet classical music. This type of music can have a beneficial effect on our physiological functions, slowing the pulse and heart rate, lowering blood pressure, and decreasing the levels of stress hormones. Music, in short, can act as a powerful stress management tool in our lives. (Psych Central)
As music can absorb our attention, it acts as a distraction at the same time it helps to explore emotions. This means it can be a great aid to meditation, helping to prevent the mind wandering. (Psych Central)
The 10 Most Relaxing Songs In The World, According To Science
A study conducted by neuroscientists from Mindlab International recorded participants’ physiological responses to specific songs while solving complex puzzles. Based on the results, the scientists came up with the 10 most relaxing songs.
Marconi Union, “Weightless”
The reason for this, as explained by Lyz Cooper of the British Academy of Sound Therapy, is that the song utilizes a biomusicological phenomenon called “entrainment.” Cooper reports, “The song contains a sustaining rhythm that starts at 60 beats per minute and gradually slows to around 50. While listening, your heart rate gradually comes to match that beat.” (Study Breaks)
Airstream, “Electra”
This relaxing song has similarities to “Weightless.” The tempo matches the optimal resting heart rate of 60 to 65 beats per minute. The mid-range frequencies and absence of a low, heavy bass is less taxing on the nervous system. (Study Breaks)
DJ Shah, “Mellomaniac (Chillout Mix)”
What makes this song relaxing is the reverb guitar above the ostinato, which is a repetitive musical pattern. The repetition frees the mind to feel the music rather than analyze it.
As the title of the song suggests, the beat is mellow and even a little bit sensual. The rainstick and the conga-like drum conjure visions of sipping something frozen on a tropical island. (Study Breaks)
Enya, “Watermark”
“Watermark” has a simple yet lovely piano arrangement, with a subtle chorus of human voices. Layered with the chorus is a synthesizer accompaniment that creates white noise, which has been proven to induce tranquility. Save yourself the money on a white noise machine and just listen to this song. (Study Breaks)
Coldplay, “Strawberry Swing”
This is the first relaxing song on the list with lyrics, which proves that music does not have to be instrumental to be soothing. It has a slightly higher tempo and does not really promote relaxation so much as a feeling of contentment.
The lyrics themselves contribute to the carefree vibe, and even the video is fun to watch. (Study Breaks)
Barcelona, “Please Don’t Go”
Just like in “Electra,” the second song on this list, “Please Don’t Go” lacks a heavy bass and uses high and mid-range frequencies in the piano and the strings. It is also written in minor key, which is commonly found in sad songs. (Study Breaks)
All Saints, “Pure Shores”
You can be alert and relaxed at the same time, which is the optimal state according to yoga practitioners. So even though it is uplifting and groovy, “Pure Shores” for shore deserves a spot on the most relaxing songs list. (Study Breaks)
Adele, “Someone Like You”
According to scientists, almost everything about this song is arranged to reduce the audience to tears.
“When the chorus breaks, Adele’s voice jumps an octave and belts out the notes with increasing volume,” a writer from The Daily Mail wrote. “At the same time, the harmony shifts and the lyrics become more dramatic.” Maybe at first you cannot see why this song is relaxing, but someone who is highly stressed just needs to let it all out with a good cry. (Study Breaks)
Mozart, “Canzonetta Sull’aria”
Mozart’s hallmark mathematical precision, coupled with the angelic female voices, is aurally pleasing. It is light, it is uncomplicated, and it does not ask much of the listener beyond simply enjoying the music. (Study Breaks)
Cafe Del Mar, “We Can Fly”
The mid-tempo beat invokes images of traveling to far-off exotic lands. It is almost a requirement for an ambient song to incorporate white noise, but because it is effective, we will give it a pass. (Study Breaks)
While these songs each have distinctive styles, they share common elements such as white noise, low to mid-tempo and simple arrangements. If you find yourself feeling stressed, consider adding a song or two (or maybe all of them!) to your chillout playlist. (Study Breaks)
For your Listening Conveyance, I have put them all on one playlist that can be found here.
Playlist
Go to lunch and don’t rush
Take a long lunch break at least three times a week. Don’t do business during lunch. Read a novel over a cup of tea. Go to a museum. Sit quietly by a stream. Eat slowly. Try a new restaurant. Go out with a good friend and agree not to discuss problems or business.
Walk every day
Walk by yourself or with a friend. Talk about possibilities, not problems.
Exercise more
Join an aerobics class, go to the gym, play tennis, ride a bike, hike on weekends, go to a fitness resort, or jog with friends. Exercise will do more to reduce stress hormones and chemicals in our body than any other activity.
30 minute fat burning home workout for beginners. Achievable, low impact results.
30-Minute Cardio Latin Dance Workout
30-Minute Low-Impact Dance Grooves Workout
Dance Off The Inches – Country – Line Dance Party (41:40min)
Dance Off The Inches – Tummy Tone Party (38:56min)
The Best Scents for Relaxation and Sleep
Lavender: Long thought to contain a calming fragrance, this plant has been used to quell anxiety and agitation for ages. Its scent may slow down the nervous system, which relaxes the body and mind to improve sleep quality. Incorporating the scent into a relaxing massage by using a lavender-infused massage oil may have even more pronounced sleep-promoting effects.
Vanilla: This fragrance is famous for being a potent relaxer. In fact, people who smelled vanilla while completing a stress test had more stable heart rates and better blood pressure readings than those who took the stress test in an unscented room.
Valerian: It’s well known for its anxiety-reducing effects when taken orally. But the scent of valerian may further aid in helping you sleep: Rats who sniffed the pungent herb fell asleep faster and slept longer than those who didn’t. (Truth be told, valerian’s odor is reported to be less-than-fresh smelling. In the study with rats, the fragrance of roses gave a similar, though not quite as impactful, outcome. So if you can’t stand the smell of valerian, try the smell of roses!)
Jasmine: With delicate white petals, this flower’s sweet smell packs a surprising sleep punch. People who inhaled the scent while they slept experienced greater sleep efficiency, less movement during slumber, and overall better quality sleep. Surprisingly, its effects were even more powerful than those of lavender!
Any scent you love Simply put, any fragrance that makes you happy can promote sleep. Your olfactory system is directly linked to the emotional center in your brain—so when you sniff something that brings back a good memory (like pumpkin pie) or makes you feel excited and full of anticipation (such as the smell of sunscreen), your body releases feel-good, relaxing chemicals that can set the stage for great sleep. Once you’ve found your sleep-enhancing scent, bring it into your bedroom. Buying a fragrant candle is an easy way to add fragrance to your space (just be sure to blow it out before your head hits the pillow!). You could also put a few drops of essential oil into a spray bottle with water and gently mist your pillow before bed, or sprinkle a few drops of scent onto a cloth or handkerchief and tuck it under your pillow. Sweet dreams!
Videos to help you Relax
Instrumental Music
Disney Instrumental
Meditation
Meditation for Anxiety – Yoga With Adriene
Guided Meditation For Deep Relaxation, Anxiety, Sleep or Depression – Beginners Yoga Meditation
Meditation Music
Breathing Techniques
Virtual Aquariums
Virtual Fireplace
Relaxing Snowfall
Relaxing Sound of Rain
References used for this Topic:
Well Being People https://www.wellbeingpeople.com/2019/04/15/why-relaxation-is-so-important/
Harvard University https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress
Psych Central https://psychcentral.com/lib/the-power-of-music-to-reduce-stress/
Study Breaks https://studybreaks.com/culture/music/relaxing-songs/
Sleep Organization https://www.sleep.org/articles/scents-for-relaxation/
Health Essentials https://health.clevelandclinic.org/3-reasons-adult-coloring-can-actually-relax-brain/
Huffington Post https://www.huffpost.com/entry/stress-relief-that-works_n_3842511
Mayo Clinic https://my.clevelandclinic.org/health/articles/11874-stress
CBC https://www.cbc.ca/stevenandchris/m_health/5-easy-proven-ways-to-de-stress
I hope this post has helped you relax! I know I experienced total relaxation from the experience. If you benefited from this Post, please feel free to; Like, comment, Share, and Subscribe. See you soon!
Angelika's World 