Escaping or relaxing?
At my end it is time for the school holidays and many people have taken or are taking a break to the bush, sea or family. As they return, they don’t look all that rested which makes me wonder: was the break merely an escape from reality or proper relaxation?
Escaping helps you to turn off your brain, so that when you return to your regular lives, it seems more bearable. The ultimate goal is to remove yourself from the everyday stresses so that you can recharge and face the challenges when you get back.
I am not saying that escaping is wrong; we all need it from time to time and a different environment does make you feel better. You can get some distance from your stressors and problems and that could definitely help. The downside of an escape is that you have to go back and then the stresses continue, build up and you need another escape.
One of the many lessons from 2020 is that this approach could be very problematic! Many people could not escape due to the lockdowns and restrictions world-wide and now they feel completely depleted!
Relaxation, unlike an escape, can be practised anywhere. It helps you live more toward your purpose and provides you the energy to work toward your goals. It is a process that decreases the effects of stress on the mind and body. Relaxation techniques can help you cope with everyday stress and even with stress related to various health problems. In psychology relaxation is an emotional state of low tension, an absence of anger, anxiety or fear.
Herewith a short exercise that you can practise to relax, and in doing so reduce your stress levels:
- Just breathe
Never underestimate the power of deep breaths. It is the cornerstone of many relaxation practices and does not take much time.
Start with some deep breaths and hold them before you exhale. And as you exhale, tell yourself that you are exhaling all the stress and discomfort. Five to 10 breaths can already do wonders to relax the mind and body.
It is also a good idea to sit comfortably with your back straight, breathing in through your nose and out through your mouth.
- Muscle relaxation
Your stress has a tendency to make its way to certain groups of muscles in the body; some people feel it in their shoulders, others in their abdomen, or in their neck or head. You know where the stress finds its way in your body.
Start your muscle relaxation exercise at your feet and work through your entire body. Focus your attention on every muscle-group and allow them to relax.
Some people might find it harder or easier to relax and might need less or more time for this part of the exercise. Know that the more you practise this, the easier it becomes.
- Visualisation
The next step in the process is to imagine, visualise or pretend that you are in a place where you are feeling comfortable, at ease and happy; a restful and peaceful place. This can be anywhere; a place that you have been to before, a dream or a fantasy.
Picture it as vividly as you can: focus on everything you see, hear, smell, taste and feel. Just looking at it in your mind’s eye like you would do with a photograph is not enough; visualisation works best if you incorporate as many sensory details as possible.
Some people enjoy listening to comforting music while they do this visualisation exercise; do what works for you.
Enjoy the feeling of your worries and stresses drifting away as you slowly explore your restful and peaceful place. You can even include some visualisation of how you succeed, handle the problem at hand with ease, be calm and collected, etc. Remember, if you can visualise it, you can be it!
And only when you are ready, gently open your eyes and come back to the present moment.
Don’t worry if you sometimes zone out or lose track of where you are during a visualisation session. This is perfectly normal.
It is ideal to practise these steps daily. In fact, you can do it many times a day: before tough meetings, a challenged engagement, etc. Make it part of your daily routine and you will be surprised how much better you start to feel!
As you become more comfortable with these steps and master them, you can proceed to more enhanced processes like mindfulness and self-hypnosis.
Relax.
Don’t rush.
Don’t force.
Don’t stress.
Let things happen,
trust the process, and
try to enjoy the ride.
Lori Deschene