Ever had someone casually say, “just relax”? It’s usually met with an involuntary rush of frustration because the reality is that unwinding isn’t always straightforward—especially in the thick of chaos. Many of us feel like we’ve lived a lifetime in just one day, especially when balancing work and parenting during challenging times. To genuinely unwind, it’s crucial to recognize your stressors and what strategies might work for you, as not every relaxation technique suits every individual.
The American Psychological Association identifies three types of stress: acute, episodic acute, and chronic.
- Acute Stress: This is typically short-lived and often triggered by specific events, like a looming project deadline.
- Episodic Acute Stress: Familiar to many parents, this type piles up from various sources—think of juggling a project, soccer practice, and relationship tensions all at once.
- Chronic Stress: This is the most harmful form and can arise from long-standing issues such as abuse or unemployment. If you’re grappling with chronic stress, seeking help from a mental health professional is highly advisable.
For less severe stress, there are numerous techniques to explore for relaxation. Here’s a collection to kickstart your journey to calmness.
Quick Relaxation Techniques
When stress strikes suddenly—like during an argument or while waiting for roadside assistance—these quick techniques can help:
- Deep Breathing: Close your eyes and take slow, deep breaths, concentrating on your breathing rhythm. Need guidance? You might find inspiration from shows like Daniel Tiger.
- Refocusing: In high-pressure moments, try to ground yourself with your surroundings. Identify three things you can see, hear, smell, and feel physically.
- Focused Muscle Relaxation: Create tension in your body, then slowly release it while breathing deeply. This can include clenching and relaxing parts of your body, such as fists or toes.
- Jaw Relaxation Exercise: Stand before a mirror, smile widely, then take a breath while slightly opening your jaw. Exhale as you relax your smile. Repeat several times to ease tension.
- Mantras and Positive Affirmations: Use simple phrases to center yourself. Whether it’s about a meeting or a flight, repeating affirmations like, “I am prepared” can help ease anxiety.
Planned Relaxation
For those times when you can plan for relaxation, consider these methods:
- Meditation: This can mirror the use of mantras but involves a longer, quieter practice. Explore apps or YouTube for guided sessions.
- Yoga: Accessible for all abilities, yoga can be practiced at home or through online classes. It’s a fantastic way to relieve stress and improve flexibility.
- Self-Care: What makes you feel good? Whether it’s a hot bath or a moment of solitude, prioritize activities that nurture you.
- Pursue Hobbies: Hobbies can be a double-edged sword; they can either relax you or become additional stress. Engaging in enjoyable activities like gardening or puzzles can help you unwind.
- Journaling: Writing can be therapeutic. Consider jotting down what stresses you, or switch gears to a gratitude journal to shift your focus.
- Forest Bathing: Spending time in nature has been shown to enhance mood and reduce stress. Embrace the benefits of fresh air, whether you’re walking a dog or sitting on a patio.
- Make a List: Compile a list of things you’re grateful for. Focusing on the positives can be incredibly uplifting.
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