... if we are tense? We are sometimes so habitually tense that we ... a tense state
and think of this as normal. Paying .... stressful thoughts and situations and think.
Relaxation Centre for Wellbeing
Relaxation
(See also stress and anxiety leaflet)
How do we know if we are tense? We are sometimes so habitually tense that we become accustomed to the sensations of living in a tense state and think of this as normal. Paying attention to and checking what is happening in our bodies is an important way of identifying raised levels of tension. Symptoms may include: • physically tight muscles • racing or pounding heart • hyperventilating; feeling light-headed or faint • persistent tiredness or exhaustion • aches and pains • difficulty sleeping • loss of appetite or not eating well, stomach “in knots” • developing minor ailments such as headaches, migraines or stomach upsets • mind in a whirl; difficulty thinking straight, concentrating or working effectively • having a sense of rush and pressure, lack of time. These symptoms can also be caused by other medical problems, so if you are unsure, it is worth checking this out with your GP. Whilst some tension can be functional in the short-term by making us alert or by motivating us, it can in the longer-term, cause health problems, affecting both our work and our relationships.
2
www.surrey.ac.uk/wellbeing
Relaxation as Lifestyle There are many different ingredients involved in achieving relaxation. These involve: • The rhythm of our lives – when and how we are active and when and how we rest. Do we combine physical exercise and mental activity with times of structured rest and relaxation? Do we get enough quality sleep ? See leaflet on SLEEPING PROBLEMS. Do we have a relaxation space which is physically separate from our working space or do we try to do everything in the same zone ? • What we take into our bodies via our diet. Does the food we eat nurture us ? Do we eat regularly and healthily or do we miss meals or rely on stimulants such as caffeine and alcohol to regulate us ? • The way we feel in our different relationships with others, including the nature of our support systems. Do we feel comfortable in our contacts with others and do we feel nurtured by our close relationships?
Relaxation as Practice There are also many different approaches we can draw on to help us relax: • physical relaxation exercises • yoga and pilates • sport and physical exercise • meditation and mindfulness practices. See MINDFULNESS leaflet • visualisation and other mental relaxation exercises • prayer • biofeedback systems
Relaxation
As our body and mind work together, it is possible to use any one of these approaches as a starting point for relaxing our whole being. The key is trying them out and working out what helps us as an individual.
Physical Relaxation Technique: Example This technique is based on the fact that when we tense muscle groups and then relax them, we end up more relaxed than when we began. This happens when we stretch or yawn. The key to this system lies in: • teaching us the difference between being tense and being relaxed • giving signals to the subconscious and to the autonomic nervous system that all is well, so that it slows the heart rate, as well as the release of adrenaline into the blood stream. It can be used anywhere – at work, in a lecture or examination, walking down the street, or going to sleep in bed. Method: For each of the areas of the body described, it is suggested that you tense up and then relax muscle groups. Do each exercise three times. As you get better with time at relaxing these areas, try using less tension before relaxing. 1 Hands Hands are commonly one of the first parts of our body to show tension. When they tense up, they may clench into a fist or hold tight onto something or clasp each other. Try stretching out your hands so that your fingers are straight and spread out. Hold that position for a moment and feel the tension across your palms and the back
of your hands. Then let your hands relax and flop beside you, or on your lap. Resist the urge to hold onto something; just let them hang loosely beside you, or let them rest on your lap. When hands are relaxed, the fingers are gently curved, neither tightly curled nor straight, and are floppy, not stiff. 2 Shoulders When we are tense our shoulders are commonly raised i.e. hunched. Pull your shoulders down; feel the tension under your arms and up your neck. Hold that position for a moment, then let them relax and return to a natural position. 3 Head and neck The neck muscles can only relax when they don’t have to support the weight of your head - i.e. if you are lying comfortably with your head supported in a straight line with your spine, or, if you are standing or sitting, with your head balanced and looking straight ahead. People who work at desks or keyboards tend to spend a lot of time looking down. Try looking right up and feel the tension in your neck, then allow your head to return to the straight ahead, balanced position. 4 Face There are many muscles in our face and this is one of the areas most likely to show tension. As with other muscle groups, it is possible to tense up and then relax these muscles, or you can instead try letting go of all expression from your face – let your forehead become smooth, your jaw sag with your teeth just apart, your eyes looking straight ahead and into the distance
www.surrey.ac.uk/wellbeing
3
Relaxation
5 Breathing When we are tense, our breathing tends to become faster and shallower. So, allow your breathing to come from lower down in your abdomen in order to slow your breathing down a little. Let it become gentle, easy and regular. Once it is comfortable, you may even be able to slow your breathing a little more.
relaxation. Imagine yourself in a situation that you feel tense about, and then focus again on relaxing. Alternate your attention between the tense situation and relaxation, until you can remain relaxed while thinking about this situation. In this way you can mentally rehearse for a coming stressful event such as an exam, an interview, a presentation.
Visualisation Relaxation Technique: Example
Integrating Relaxation
One approach is to turn your mind away from stressful thoughts and situations and think instead about something pleasant. Imagine somewhere - real or imaginary - that you would like to be, a place where you can relax and put aside your worries for a little while. Begin to bring to life the details of this place - its sights, sounds and smells. Imagine yourself unwinding here and recharging your batteries. Then gradually return to your current world, but bring the new found feelings of life and energy back with you, so that you can use them in your current circumstances. You may want to develop this approach further over time. If so, you can try thinking about something stressful while practising physical
For any of these techniques to be of real use, you will need to build them into your everyday life, so that when something very stressful comes along, you are already thoroughly practised and can put them to good use in the midst of difficulty For Extra Support: • join a relaxation training class • arrange an appointment at the University Counselling Centre.
Centre for Wellbeing 9am to 5pm, Monday to Friday Telephone: 01483 689498 (extension 9498) E-mail:
[email protected]
4
www.surrey.ac.uk/wellbeing
