Our world is dynamic, and sometimes it changes too often. Stress becomes a common part of everyday life. It is so familiar that we stop noticing it. But to save your own peace of mind you need to give yourself the opportunity to relax and relieve tension. Below are effective ways to help you do this. Many of them are quite ordinary, but some will seem a little unconventional to you. But use them, because you deserve a rest.

1. Keep moving

It will seem strange to you, but it works. Perhaps the only thing you want is to just lie down on the couch and relax, but believe me, movement will energize you and give you a good mood. Take a leisurely walk after a hard day at work and you will feel your fatigue go away.

2. Love tea

Especially green. It is rich in L-theanine, and this substance has been scientifically proven to help fight anger.

3. Use mental visualizations

This method helps you calm down. Just imagine yourself in your favorite place, such as the beach or a quiet cafe, and you will feel a sense of peace.

4. Turn to nature

The green color of leaves and grass is calming, in contrast to the similar shade of pixels on the screen.

5. Keep a diary

Well, or a blog, if this option suits you better. By throwing out your feelings and emotions on paper, you can analyze your actions and understand what to do next.

6. Don't run away from boredom

The next time you feel bored, don't go online to find a new movie or TV series. Think about real world, their immediate material environment. What would you like to change about it? Take action! As you can see, boredom can spark creativity.

7. Make time for your interests

Do you like cross stitch? So do it. Do you like to cook? So bake a pie. Spend time on activities that bring you joy.

8. Take a nap

Sometimes, to calm down, you just need to sleep for an hour during the day. And then you begin to look at all the problems and troubles differently, and they no longer seem so daunting.

9. Get off the Internet

This will help you focus on what is happening here and now. And with constantly pop-up notifications about messages on social networks, peace of mind is unlikely to be achieved.

10. Meditate

This method of achieving harmony with oneself has been known for a long time. And it just works.

11. Do yoga

Yoga is the same meditation, but only supplemented with an important physical component. And it works too.

12. Clean up

Cleanliness and order around will bring harmony and peace to your inner world. It is hardly possible to achieve peace while in chaos.

13. Take a walk

A walk will give you a sunny mood, and at the same time stress will subside. Admire the city, the people around you and recharge yourself with positivity.

14. Read

Imagine an evening, a soft blanket, an interesting book... Is it calming? Then make it a reality this evening. By the way, you have now used the visualization technique described in point 3. Are you convinced that it works?

15. Dance when no one can see you

Sounds stupid? It is so indeed. But dancing helps to cope with stress, not only mental, but also physical.

16. Talk to yourself

Before you doubt the adequacy of the author of the article, just try this. You can talk to your reflection in the mirror about yourself, about the people around you, and even about how your day went. When we verbalize our own experiences and thoughts, the way out difficult situations it becomes easier to find.

17. Hug your pet

This method will not suit you if you only have aquarium fish at home. And for owners of cats and dogs, such hugs with their pets help them cope with stress. In addition, it reduces arterial pressure and calms.

18. Listen to music

You just have to like the melody. In this case, the emotions from listening to it will be extremely positive.

19. Chat with friends

Man is a social being. He can't be alone and still be happy. So invite your friends over and just chat.

20. Learn something new

Have you always wanted to learn how to shoot a bow or weave macrame? So why not do it today?

21. Say no

Helping people is okay. Moreover, it is noble and truly humane. But know how to refuse help if this altruism brings negative results primarily to you personally. And don't do anything that is beyond your strength.

22. Stretch!

Stretching will not only help relieve tension, but also gain flexibility. In addition, it has a beneficial effect on the health of the body’s circulatory and lymphatic systems.

23. Take a bubble bath

Warm water will help you relieve stress after a long day have a hard day. And the bubbles are soothing.

24. Buy a special ball

A simple small ball is an excellent exercise machine for the muscles of the hands. It also helps relieve stress.

25. Look out the window

This is a great way to let go of worries and calm down in a short period of time for those who cannot get up and leave work right now.

Popcorn, a warm blanket and a good movie are one of the best ways to relax.

28. Eat chocolate

Scientists have proven that dark chocolate actually helps reduce stress levels. But remember to have a sense of proportion when relaxing in this sweet way.

29. Smile

Try to smile more often. Look for reasons for this in everything. Stress goes away if you look at the world with a smile.

30. Walk barefoot

You might be mistaken for a hippie. But this method really works, because by feeling the soil, grass or even warm asphalt on your skin, you strengthen your own unity with nature. And this is calming.

31. Sing to yourself

Channel your inner Beyoncé and sing along. This method is ideal when used with option 15 (“Dance when no one is watching”).

32. Treat yourself

It doesn’t matter what it is, a chocolate bar or a ticket to a concert of a famous rock band. Just allow yourself something that you really want for a long time.

33. Try aromatherapy

Some scents, such as jasmine or lavender, are soothing and romantic.

34. Find the reason

Knowing how to relax is very important. But sometimes you just need to find the cause of stress in order to cope with it. Do this, but remember: what escapes the gaze may actually be hiding in plain sight.

35. Chew gum

Yes Yes exactly. Chewing gum really helps cope with stress. Just put it in your mouth, what could be easier?

36. Find your relaxation mentor

This could be your colleague who steadfastly endures all the difficulties of work and personal life, or another hero from an American film who remains calm no matter what happens around him.

37. Be spontaneous!

No, this does not mean at all that you should quit your job, home and go to live in Tibet right now. Just add a little surprise to something quite ordinary. For example, take a different route to work or go to a store on the other side of town for something tasty.

38. Forgive yourself

Are you again tormented by incomprehensible emotional stress? Let go of the situation, forgive others and yourself. By staying in the past, we become “missing” in the future.

39. Breathe

This is perhaps the easiest way. No matter where you are, you can always just take a few deep breaths. And this will definitely calm you down.

40. Remember: everything is fine

We all make mistakes. Whatever it is, everything changes, and usually for the better.

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 - to earn as much money and fame as possible. 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?

This crazy world

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.

Fatigue: what is it like?

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 involves both heavy physical activity 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.

30 minutes of calm

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.

Eat right

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, the ideal option would be to have a small snack immediately after finishing the work 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.

Massage is the best medicine for the body

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.

Something that is available to everyone...

We live in a world where everyone has a hot shower or bath. Alas, only a few people know that warm water relieves physical fatigue well. And this is the best solution for those people who do not 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.

The danger that lurks behind nervous system overloads

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 she, in turn, is complex psychological illness, which is quite difficult to cure in the later stages?

Therefore, every person should know how to emotionally relax and put their thoughts in order. Fortunately, today there are many techniques and methods 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.

No thoughts about work

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.

Add more colors

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 in your own apartment. Just catch yourself thinking that time is fleeting, and therefore it must be spent with maximum benefit for yourself.

You are not alone!

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.

What is meditation?

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 she who is the most the best way 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.

What not to do, or How to relax without bad habits?

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.

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 a universal remedy that can cope 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.

Effective Muscle Relaxation: Progressive Neuromuscular Relaxation Method

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.

• In the first case, pain occurs in the joints and ligaments, accompanied by unpleasant spontaneous muscle tremors. Excessive stress leads to this state.
• In the second case, only a slightly unpleasant feeling of compression occurs in the tensed muscle, nothing more.

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.

How to achieve complete body relaxation

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.

• Rib cage

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.

• Feet and legs

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.

• Hips and abdomen

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.

• Hands

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 in different directions, 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.

• Face

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.

Every person needs to relax from time to time! Relaxation is not just useful, but a necessary activity! Of course, there are many ways that you can resort to to relax: massage, special relaxation sessions, tea ceremonies, baths, etc. And here a paradox arises: those people who need relaxation the most have no time to attend such events. The busier a person is, the more often he needs relaxation, but the less opportunity he has to seek professional relaxation.

Therefore, it is important to be able to organize relaxation for yourself! This article is about home methods of relaxation. There are many ways, I will highlight only a few in this article.

First, I’ll tell you a little about items that help you relax. They can be used with any method of relaxation.

Candles: regular or scented. Promote relaxation in any way. The soft light emanating from the flames relaxes, helps to remove unnecessary thoughts, and unload the mind. No wonder fire is on the list of things you can look at endlessly! When using them, you must comply important rule: no matter how much you relax, observe fire safety!

Aromatics (sticks, oils, etc.)- excellent helpers for relaxation. They help set the tone and mood. For relaxation by any means, comfort and good mood are paramount, and this is what aromatic products contribute to. They will help you fully relax, no matter how you do it.

Music. Not just any one is suitable. You need smooth, slow, calm. Better - instrumental, without words. The musical background is suitable for all methods of relaxation, in any form. Fortunately, in our age technical progress There are many ways to listen to melodies, even from your phone!

Important and situation, in which you practice relaxation. It’s useful to spend at least 5 minutes just for yourself! No one should distract you; this is the only way you can truly relax. It is advisable that no one is at home, or household members should be warned that they should not distract you for some time. It's better to turn off your phone.

Ways to relax at home

Method 1. Warm bath. Water has a calming effect. The sounds of flowing water, the sensations, and the comfortable temperature are relaxing. Special cosmetics are great for relaxation in this way: bath foam, salt, aroma oils. If taking a bath is a way of relaxation for you, you should not do anything else during the process: read, rummage through your phone or tablet. Relax and have fun! Water helps specifically with physical relaxation. And in order to relax your soul as best as possible, you can use auxiliary means. For example, essential oils. They can be used in different ways: added to water, heated in special vessels to aromatize the room. Oils ideal for this method of relaxation: lavender, orange, ylang-ylang, geranium, incense, bergamot, mandarin, mint, rose, marjoram. Their smell is very relaxing! Concentrated oils should be used carefully: they are added to water in small quantities. Do not get it into your eyes under any circumstances!

Method 2. Tea drinking. Many types of tea relax the body: soul and body. To have a relaxing tea party, you need to create the appropriate atmosphere. There are no trifles here! You need to literally get high from relaxation! You should like the cups, teapot, and table you use! And you need to sit, or maybe recline, in a comfortable position. Brew certain types of tea! Some varieties are known to have a tonic effect. Teas can help you relax: milk oolong, Tie Guan Yin, Red Shuya Xian, light oolong, dark oolong. A variation of this method of relaxation is brewing and drinking herbal infusions. Plants that can relax you: chamomile, mint, lemon balm, viburnum, St. John's wort, crushed valerian root. Herbs and fruits can be used individually or in combination. Several ways to prepare drinks that help you relax: 1). Chamomile flowers and mint/melissa leaves in a 50/50 ratio. 2). A teaspoon of St. John's wort with the addition of 3-4 viburnum berries per glass of boiling water. Brew for 5 - 10 minutes. 3). Mix chamomile, mint (melissa) and valerian root in equal proportions, pour boiling water for 5 - 10 minutes. You can add honey to all drinks! After relaxing in this way, you need to give yourself time to rest to come to your senses. Don't run to do great things right away! Return to your normal world carefully and gradually.

Method 3. Mental relaxation. The setting is especially important for this method of relaxation! Arrange your space so that everything around you helps you relax! Dim the lights, light candles, play melodic music (alternatively sounds of nature), use incense. Sit in the most comfortable way possible, begin to relax smoothly, from top to bottom. Feel the support under you, feel how comfortable your limbs are. There is support under your feet, they are relaxed. Close your eyes. Start relaxing with your shoulder muscles. Feel your shoulders relax, become warm and heavy. Imagine that pleasant warmth spreads from your shoulders throughout your body, falling into your hands. Feel how your arms relax: from your shoulders to your elbows, then to your wrists. Relax your hands, every finger on your hands. Pay attention to your breathing! It is smooth and free, relaxes you... Feel how the warmth spreads in your chest, solar plexus, and stomach. From the abdomen it spreads to the legs. Relax your legs: hips, knees, shins, ankles, feet. Feel your feet become warm and heavy. Feel how your heels and toes relax. Pay attention to your back. Feel your shoulder blades, relax them. Feel how your neck, back of your head, and the space between your shoulder blades relax. Relax your facial muscles! Feel your cheeks, cheekbones, chin. The eyelids become heavier, the eyelashes stick together, the eyes relax... Now that you are completely relaxed, imagine a mental image, imagine what pleases you! See a beautiful picture in front of you (meadow, stream, house, sea, clouds)! The image can be realistic or fantastic, as you like! Stay in this place. Continue the mental relaxation as long as necessary. You can take a little nap. Sleeping after this method of relaxation is refreshing and gives you strength!

Method 4. Breathing relaxation. Of course, creating an atmosphere will help this method. But this is optional. Take a comfortable position: sitting or lying down. This relaxation method takes about 5 minutes. Just breathe. You just need to breathe in a certain way! Firstly, the stomach. Inhalations and exhalations should be full, long, deep. Lying on your back makes it easier to indulge in this method of relaxation. Place one hand on your stomach, above your navel, and the other on your chest. Look at your hands while breathing. The upper hand rests motionless on the chest. The lower one rises when you inhale and falls when you exhale. As you inhale, count to 5. Exhale slowly, also counting to 5. Continue exhaling until all the air is out of your lungs. Feel your body relax! Imagine that with each inhalation you are filled with strength and energy, and with each exhalation, sorrows, problems, and grievances leave you. This method of relaxation is good because it can be done quickly, in almost any environment. It is very useful to carry out such relaxation before bed.

Certainly, These methods can be combined with each other! For example, after a hot bath, you can give yourself breathing or mental relaxation, or while taking a bath, you can drink a drink that helps you relax. You can supplement breathing relaxation with mental relaxation. It is possible to combine methods in any order and any combination.

Whatever methods of relaxation you prefer, relax regularly! And share your experience and best practices on the forum using the link below!

Learn to relax - Why does a person need this?

— What is relaxation?

— What is relaxation?
- Why learn to relax?
- How to relax? Advice from a psychologist
— Relaxation from yoga
— Classic ways to relieve stress
— How to learn to relax: Professor Schultz’s method
- Conclusion

If a person is tired physically or mentally, he has an irresistible desire to relax - to stop thinking so intensely or to release muscles from tension. The body's protective reaction is activated, it protects itself from overload.

But the pace of life is such that a person often has to ignore the signals of his own body, and he continues to keep himself in good shape and fight what he calls laziness.

According to psychologists, wise homo sapiens will not even wait for the moment when the exhausted organism itself asks for a break, but uses different ways relax long before fatigue sets in.

- Why learn to relax?

In the lives of each of us there are always problems that require urgent solutions and a certain emotional stress. As a result, we begin to get nervous, tense our muscles, but once we get to relax, then it can be oh so difficult.

In addition, relaxation is alien to people who love total control and are accustomed to always looking perfect in the eyes of others!

Such people, fixated on the world around them, over time begin to suffer from obsessive thoughts and experience internal tension.

And tension, in turn, puts stress on the muscles, making them stiff. As a result, due to constant tension, the muscles begin to harden, nervous system depleted, and the person ceases to enjoy life.

In addition, over time, tension begins to become a habit, and you can no longer relax and enjoy life.

To prevent this from happening, you need to know how to learn to relax, because only a person who knows how to relax easily forgets about all worries and stress, begins to enjoy life and look at the world differently.

1) Self-control.
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.

2) Learn to breathe correctly.
Breathing helps absolutely with any stress, breakdowns, etc.
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.

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.

3) Self-massage.
If you have the opportunity, visit a massage room. If this is not possible, help yourself on your own. Fortunately, there are now a huge number of different devices for self-massage available.

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.

4) Relaxation.
So, turn on your favorite music not too loudly, sit comfortably in your favorite chair or sofa, close your eyes and imagine something.
Such ideas in your head are very relaxing, and music only enhances this relaxation.

— Relaxation from yoga

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 arm: humerus, elbow, forearm, wrist, palm, fingers (you can stop at each separately ) again palm, forearm, elbow, humerus, shoulders, right arm: 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.

— Classic ways to relieve stress

1) Physical exercise- running, yoga or gymnastics to music are equally good;

2) Reading aloud your favorite book involves all verbal processes - speaking, listening, thinking - and helps to truly escape;

3) Playing with animals is a great way to relax on a walk or at home;

4) Yogi breathing or light gymnastics with counting breathing.

5) Brew a cup of tea, but not regular tea, but herbal tea - herbal tea recipes are varied and allow you to choose a combination that will suit you both in effect and taste. It is good to drink this drink in the evening, an hour and a half after dinner, then by the time you go to bed you will be in the most blissful mood.

By following the methods described above, you will certainly...

— How to learn to relax: Professor Schultz’s method

Exercise 1: feeling of heaviness.
Lying with your eyes closed, physically feel first the concept “I am completely calm”, and then - “my left hand is heavy”. A feeling of heaviness should arise in the hand and spread throughout the body. Do this exercise for 1 minute. Then bend your elbows and take 2-3 deep breaths.
Repeat the exercise, starting to draw a mental image of “my right hand is heavy.”

Exercise 2: feeling warm.
Repeat the previous exercise, alternately causing a feeling of warmth in your right and left hands. It appears due to dilation of blood vessels. And the feeling of heaviness occurs due to muscle relaxation. Both the first and second are integral components of the relaxation reaction. This is why autogenic training is considered effective way combat stress.

Exercise 3: regulation of cardiac activity.
Place your hand on your heart. Repeat 4 times: “My heart beats evenly and calmly.” Feel the rhythm of your heart.

Passive concentration on cardiac pulsation during autogenic training helps reduce heart rate. The exercise has been mastered if pulsation is felt in the hands and throughout the body.

Exercise 4: Breath control.
Repeat the phrase “I breathe absolutely easily” 4 times. Focus on breathing calmly and evenly without effort. The exercise can be considered completed if the breathing becomes soothing, you get the impression that you are “breathing by itself.”

Exercise 5: Abdominal relaxation.
Concentrate on the solar plexus area (between the navel and sternum). Feel the concept of “my solar plexus is warm, warm.” Soon you will feel as heavy as if you were in a hot bath. You feel calm and comfortable, you feel the harmonious rhythm of your heartbeat and breathing.

Exercise 6: cold forehead.
Do the first five exercises, then concentrate on the attitude “My forehead is pleasantly cool” for a few seconds. Increase your concentration time each time until you feel a cool breeze blowing. Gradually, the blood vessels will constrict, causing your forehead to feel colder than other parts of your body.

As you gain experience, you will be able to evoke all of these sensations in just a couple of minutes. Still, achieving this level of mastery will require several months of regular practice. Do the exercises at least once a day if possible.

- Conclusion

Nowadays, many people are constantly stressed and tense. As a result, this can result in a serious illness. Or lead to chronic fatigue and depression. This is why it is so important to learn to relax.

This article describes several effective exercises and ways to help you completely relax your body and bring your mind to a state of peace. As a result, you will increase your productivity and improve your relationships with others.

The material was prepared by Dilyara specifically for the site