Relax! 13 simple relaxation tips
Tips for relaxation and stress relief. More and more people suffer from diseases such as high blood pressure, back pain and diabetes. Pills fight the symptoms, but not the cause. In order to maintain physical well-being, we need a balance after a stressful event to relieve the tension. A phase of active relaxation is this compensation to regenerate the organism. However, active relaxation does not mean remaining in inactivity. For good regeneration, the body needs moderate exercise and a mind free of stressful thoughts.
What is stress?
A stressful situation occurs when the body is exposed to a load that puts it on alert. Genetically, our body is programmed to fight or flight in a threatening situation. To be ready to perform, the body releases the stress hormones adrenaline and noradrenaline. The blood sugar level rises and the heartbeat accelerates.
This enables us to achieve peak performance for a short time. If the stressful situation persists for longer, the brain demands energy replenishment from the body. Now the adrenal gland produces cortisol. As a result, we feel less pain and do not tire as quickly. When fight or flight has succeeded, the adrenaline in the blood decays and the organism returns to normal.
In our everyday life we do not flee or fight, but we are exposed to stresses that our body recognizes as stressors. However, our everyday stress usually does not pass, but often remains for years. Pressure to perform, too many obligations and the desire to do justice to everything can stress us out until we become ill.
This negative stress, called distress, only knows the state of tension, but no regeneration phase after the stress. The body does not stop releasing stress hormones. Blood pressure and pulse are permanently too high. If the condition persists over a long period of time, the adrenal glands become exhausted and can no longer produce enough cortisol.
Negative consequences are to be feared
The consequences are fatigue, headaches and sleep disturbances. Gastrointestinal problems and back pain without organic findings occur. The person changes. He reacts more quickly aggressively, is thin-skinned and easily overwhelmed. He forgets many things and has thought blockades. Burn-out is imminent. But that’s not all: high blood pressure and too fast a pulse damage the cardiovascular system and lead to heart attacks.
13 Tips on how to reduce stress
If your life is burdened with many stressors, you should regularly normalize your organism. A moderate intensity of movement in sports works off the extra energy that the body provides in stressful situations. Blood pressure and blood sugar will decrease. By mentally occupying ourselves with the active body, we let go of stressful thoughts. The head becomes free.
Only the right interaction of body and mind leads to the regeneration of the organism. There are many ways to relax body and mind in a healthy way. We present you a selection of possibilities, which are suitable for regeneration, increase your feeling of well-being and do not require any top athletic performance from you.
1. Quick help against stress and tension is breathing therapy
In stressful situations we generally breathe too shallowly. We pant almost breathlessly through the day and even hold our breath at times. Good, deep breathing is important for blood flow to our brain and all organs. Proper breathing brings well-being and energy. In respiratory therapy, you will train the ability to breathe correctly in any situation. Depending on the situation, you will learn to calm or recharge the body with new energy through breathing.
2. Autogenic training – relaxation method for stress reduction
Psychiatrist Johannes Heinrich Schultz developed the method of autogenic training from hypnosis. With the help of autosuggestion you influence the body functions during the training. With simple, formulaic sentences you improve breathing, lower your blood pressure, regulate your heartbeat and relax your muscles. Autogenic training requires regular practice and expert guidance.
3. Sport as a method against stress reduction
The goal of endurance training is to strengthen the cardiovascular system. Endurance training also brings new energy and good mood, because during long-term training the happiness hormone dopamine is released. The classic sports are running, cycling and swimming. If you prefer to work out in the gym, cross trainer, treadmill or rowing machine are suitable to do your workouts. Exercise for at least 30 minutes at a consistent intensity to improve endurance. Do not compare yourself with others, but choose speed or load as it suits you.
4. Massages – prevention and remedy against stress
Chronic tension develops under stressful conditions. Pain in the neck and back area are the result. They not only affect performance, but also make for a cramped, poor posture. Regular massages relieve tension and ensure soft and flexible muscles. Medical massages are prescribed by your doctor – or you can combine a relaxing massage treatment with wellness at a spa. With an elastic, pain-free back, you’ll go through your day smiling.
5. The sharpest weapon against stress is meditation
Mindfulness meditation comes from the Buddhist tradition and is a must in the treatment of burnout. Here you are completely with yourself and feel into every part of the body. Tension or pain are perceived, but not evaluated. Everything is allowed to be as it is. Concentration is completely on the flow of the breath and emerging thoughts pass by without getting stuck. This frees the mind. With a little practice, you can integrate short mindfulness meditation into your everyday life and use it to focus on your body again and again. In this way, you can recognize unhealthy stress in time and reduce it by concentrating on your breath. An introductory course makes it easy to get started.
6. Pilates is relaxing and calming
The holistic body training Pilates primarily trains the small muscles of the area between the chest and pelvis, the so-called “power house”. The movements are gentle and flowing, and breathing is controlled. Pilates not only relaxes, but also improves posture and strengthens the pelvic floor muscles. Group training is offered in many fitness centers.
7. Stress reduction through progressive muscle relaxation
Progressive muscle relaxation (PMR) was developed by Edmund Jacobsen. Through targeted contraction and relaxation of the muscles, deeper and deeper relaxation of the entire body is induced. The thoughts are focused on the sensations of the body during the various states of tension. The goal is to lower the muscle tension below the normal level through conscious awareness of the sensations. Once you have received expert instruction, you can do the exercises on your own at home and comfortably incorporate them into your daily routine.
8. Qigong against burn-out and stress
Qigong is based on the Chinese healing tradition. The movement, concentration, breathing and meditation exercises harmonize body and mind and activate the inner energy flow “Chi”. In China, the exercises have always been used for health care, then found their way into Buddhist monasteries via religious-spiritual purposes. The gentle Qigong exercises improve concentration and are also suitable for older and untrained people.
9. Wellness programs for stress reduction
You don’t have to go on vacation. Every large hotel offers a spa area that not only hotel guests are allowed to visit. After the sauna, treat yourself to an Ayurvedic full body massage with fragrant aromatic oil or a relaxing hot stone massage. After enjoying cosmetic treatments, pedicure and manicure, you will feel deeply relaxed and reborn.
10. Yoga is the way to inner balance
No sport has become more widespread in recent years than yoga. The holistic body and consciousness training brings body and mind in harmony, keeps the body fit and agile and strengthens the ability to concentrate. Yoga includes physical exercises, breathing exercises and meditation. Numerous medical studies have proven the positive effect on civilization diseases, such as high blood pressure, sleep disorders, obesity and diabetes. The training is suitable for people of all ages, but should be learned under expert guidance. Beginners’ courses are subsidized by many health insurance companies.
11. Reduce stress through meditation music!
Music can motivate or relax us. Rhythmic music invites us to dance and gives us new energy and momentum. Sounds of nature, such as birds chirping or the sound of the sea, accompanied by spherical meditation music bring us to rest. You can find a wide selection of relaxation music in well-stocked music stores.
12. Tai chi heals stress and pain
Tai-Chi is an ancient Chinese art of movement that focuses on three aspects: Meditation, healing arts and martial arts. The gentle movements are performed calmly and fluidly in the natural rhythm of the breath. Tai-chi releases deep-seated tension, improves posture and strengthens the function of the internal organs. The gentle training is suitable for all ages and physical conditions.
13. Reading as a means of relaxation for simple stress relief
Reading a good book is reality escape of the best kind. A book not only broadens your mental horizons, it takes you to another world – far away from your stressful everyday life and far away from your worries. Let yourself be carried away by your favorite book for a few hours. Afterwards you will think more clearly and be much more relaxed.
A tip in the end
Be a selfish person when it comes to your health. Your body will thank you with a feeling of well-being. Postpone even once supposedly important things and take time to actively relax your body and your mind. With the right relaxation techniques you will become more relaxed, more concentrated and more resilient. Your new positive charisma and your energetic attitude towards life will quickly be noticed by those around you and they will envy you for it.
