Stress Relief

1. Relaxation is an important part of staying healthy, both mentally and physically. While many people may not know how to properly relax, there are a variety of techniques that can be used to achieve the most benefit. Whether you choose to meditate, read, take a bubble bath or exercise, learning how to relax is a crucial step in maintaining good health and avoiding stress-related illnesses. Physical Benefits The physical benefits of relaxation include the ability to combat chronic illnesses. Relaxation stimulates your parasympathetic nervous system which is in charge of your body’s rest and repair functions. It can actually block effects from your body’s fight or flight response, making you feel relaxed even when you are tense or anxious. This can be particularly beneficial for people with high blood pressure because it reduces stress and tension and helps lower their blood pressure, especially when used in conjunction with other health promoting habits such as exercise, proper diet and weight management. Relaxation can also reduce heart disease. It can help prevent tense muscles from constricting your blood vessels, thus reducing the risk of a stroke by keeping your heart rate normal. It can also decrease the chances of having a heart attack by reducing your blood pressure and lowering cholesterol. Stress is a major contributing factor to heart attacks and strokes but taking time to relax can significantly reduce your risk. Practicing relaxation techniques can also increase your immune system and prevent illness such as the common cold. It can help you sleep better and improve your mood. It can also reduce inflammation and pain. Studies in psychoneuroimmunology have found that regular practice of relaxation techniques decreases sympathetic arousal and enhances parasympathetic responses to reduce chronic ailments. Mental Benefits Many people who practice relaxation techniques find that their mental health improves along with their physical well-being. Relaxation techniques can reduce feelings of anxiety and depression and provide a sense of peace and calmness that can help you cope with daily stresses. It can take time to see results from relaxing, so it is important to practice on a regular basis. Try to find a technique that works for you and stick with it. For example, one technique is deep breathing. This involves sitting in a comfortable spot, removing distractions (such as television or computer screens) and slowly inhaling until you feel your stomach rise. Then, exhale until your stomach returns to its resting position. There are several other relaxation techniques, such as progressive muscle relaxation, where you tense and relax each of your muscles in a certain order, from the feet to the head. Another method is visualisation, where you create a picture of a calming Sleep and relaxation place or situation. Relaxation techniques can also help you avoid serious medical problems in the future by reducing stress levels. Uncontrolled stress can lead to a variety of health problems, including mood disorders, sleep disturbances and inflammatory conditions. Research in psychoneuroimmunology shows that regular relaxation reduces sympathetic arousal and enhances parasympathetic responses, decreasing pain, inflammation and restoring homeostasis. It can

2. also boost the activity of disease fighting genes to prevent illness. Social Benefits Relaxation is not just about resting, but rather a form of active self-care that can be used to reduce stress and manage anxiety levels. It is a necessary part of a balanced life and can prevent many negative physical and mental health symptoms including fatigue, back pain, headaches and irritability. It is often difficult to make time for relaxation when juggling the demands of work and family. However, this is a key aspect of good health and should be prioritized. Relaxation does not necessarily mean sitting on the couch all day but can involve doing activities that promote balance and wellbeing such as yoga, reading, meditation or cooking. Taking time to relax can also be used as an opportunity to spend quality time with friends and loved ones. It can help to build relationships, boost endorphins and decrease negative emotions such as anger and depression. It may also improve sleep, lower blood pressure, increase concentration and ease pain. The importance of relaxation has been recognized for over 2,500 years. Hippocrates routinely advocated rest and understood the vital role that it played in both mental and physical health. The benefits of incorporating relaxation into your daily life are numerous and can be easily achieved. It is free or low cost, poses no risk and can be done almost anywhere. Spiritual Benefits It can be hard to take time out of a busy schedule to relax. But the benefits of relaxing far outweigh any costs associated with doing so. It's important to find a way to relax that works for your body and mind, such as breathing exercises or visualisation. You can do this on your own or with the help of a health care provider. A health care professional may teach you relaxation techniques such as progressive muscle relaxation, in which you systematically tense and release muscles, starting with your toes and working your way up to your neck and head. Other techniques include autogenic training, in which you use self-suggestion to train your brain to feel relaxed and a sense of calmness. And a method called biofeedback-assisted relaxation involves using an electronic device to monitor your heart rate or blood pressure as you engage in a relaxation technique. Spiritual meditation, which combines the practice of mindfulness with self-reflection and prayer, can also lead to feelings of deep relaxation, according to Alico. She recommends that people choose a daily time to practice spiritual meditation, such as the morning or evening. Nisha adds that people who incorporate spiritual meditation into their regular routine often report better sleep. In fact, a 2019 study found that the use of mind-body therapies such as spiritual meditation can ease insomnia and sleep problems in cancer survivors.