Relaxation
As
you’re no doubt well aware, stress is a part of university life: exams,
competition, relationships, finances, and difficult decisions can literally
make you sick. Researchers now have hard data confirming the negative influence
of stress on the body. Yet many people still don’t notice the connection
between unrelenting tension and feeling achy or sick.
Stress
- Relax
We
have two built-in mechanisms to protect our health: the stress response and its
antidote, the relaxation response. Our stress response kicks in automatically
when we feel threatened. The heart speeds up, breathing becomes faster and more
shallow, blood pressure rises, and we’re ready for “fight or flight.”
This
survival mechanism is great for short-term emergencies, like being chased by a
bear. But it’s harmful when triggered and sustained by anticipated fears. It
leads to physiological changes that affect your immune system, sleep, and
digestion, and can lead to serious problems.
But
when the relaxation response is invoked, heart rate slows, muscles relax, and
breathing deepens and slows. Relaxation reduces anxiety, fear, muscle tension,
pain, healing time, and sleep problems. It strengthens the immune system, and
enables you to renew yourself in the midst of continuous change.
Learning
to Relax
Many
of us who manage our outside lives skillfully are often clueless when it comes
to knowing what our own bodies need. We have to learn how to relax. Here are
some tips:
- Observe how your mind and body respond to events (notice when you
tense up; when you relax)
- Make tension-release a habit: stretch your neck (chin to chest,
chin to each shoulder, ear to each shoulder), gaze at the sky, stretch
muscles, and take deep breaths anytime, anywhere
- When under stress, repeat to yourself: “calm body, clear mind”
- Take up an activity to balance your academic life: try ceramics, a
martial art, wrestling, quilting, calligraphy, singing, taiko
- Take a hot bath or get a massage
- Plan something fun
- Watch a TV comedy or funny video
- Get absorbed in a game
- Have lunch with a friend or go to the movies
- While driving, play soothing music
- Alternate activities: do vigorous exercise after concentrated
study; do laundry after challenging classes
Relaxation
Techniques
Physical Exercise: Whether it’s a 65 km bike ride or a quick walk
around the building, exercise is a proven method of tension release.
Muscle Relaxation: Tense each group of muscles for 10 seconds, then
suddenly release them. Notice the difference.
Meditation: You stop everything in your mind to quietly reach
a “still point.”Here the mind is calm and clearly aware, and both mind and body
relax.
Yoga:
This discipline involves breathing and holding certain positions.
Affirmations: The repetition of positive expressions such as “I
will do well.”
Self-hypnosis: Relaxing and focusing your mind on a relevant
topic.
Imagery: Concentration on an image.
Visualization: “Seeing” yourself relaxed, successful, happy,
(whatever).
The
“Psychologist” Psychological Counseling Centre’s at
Chennai:- 9786901830
Pondicherry:- 9865212055
Panruti:- 9443054168
For appointment please Call
us or Mail Us
97869 01830
Vivekanantha Psychological Counseling Centre Health Line
--==--
