Learning relaxation techniques can be helpful for stress management and can also aid in resting for those suffering from insomnia. There are many different techniques and effectiveness of each varies from person to person.
Visualization – By using your imagination, you can remove your mind from its current environment and situation and replace it with a comforting or relaxing image. This technique can help you to fall asleep or prepare you for an upcoming event.
Deep Breathing – This relaxation technique is so easy it can be done anywhere, anytime. Whether you get test anxiety or just need help catching some zzz’s, simply take a deep breath through your nose, hold it for a moment then exhale through your mouth and repeat 8-10 times.
Progressive Muscle Relaxation – Start by focusing on your toes. Release any tension and let the weight of them draw them toward the ground. Continue this process as you work your way through your feet, ankles, lower leg, thigh, abdomen, chest, shoulders, neck, mouth, eyes and forehead.
Meditation – There are many different types of meditation but a popular method is focusing on a single word or thought. This will help you to put the distractions out of your mind. Pairing meditation with deep breathing can help with relaxation.
Bio Feedback Training – Available at University Counseling Services. This technique employs technology to help individuals be more aware of what their body is doing. Using monitors and and a computer program, the participant can view his or her breaths or heart rate and practice exercises to help control these in a positive manner as a means of stress management.
For more relaxation resources:
- Click here for Guided Audio Relaxation Exercises
- Biofeedback training is now available in the Wellness Zone on the first floor of Pickler Memorial Library
- The Mayo Clinic‘s guide to meditation
- Message chairs available on the first floor of Pickler Memorial Library in the Wellness Zone
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