Relaxation Techniques

Meditation:  This can help calm you and clear your mind of negative thoughts. Follow these steps:

  1. Find a quiet place, wear comfortable clothing, and sit or lie down.
  2. Close your eyes while taking slow, deep breaths.
  3. Concentrate on a single word, object or thought.
  4. Don’t worry if other thoughts or images enter your mind while you are doing this, just relax and return to what you were focusing on.
  5. Continue until you feel relaxed and refreshed.

Deep-Breathing Exercises:  This can help keep your negative thinking from getting out of control. Follow these steps:

  1. Sit comfortable or lie on your back.
  2. Breathe in slowly and deeply for a count of 5.
  3. Hold your breath for a count of 5.
  4. Breathe out slowly for a count of 5, pushing out all of the air.
  5. Repeat several times until your feel calm and relaxed.

Progressive Muscle Relaxation:  This can help you relax the major muscle groups in your body. Follow these steps:

  1. Wear comfortable clothing while sitting or lying down.
  2. Begin with your facial muscles. Frown hard for 5-10 seconds and then relax all your muscles.
  3. Work other facial muscles by scrunching your face up, furrowing your eyebrows, or clenching your jaw for 5-10 seconds, then release.
  4. Then move on to other muscle groups, shoulders, arms, chest, legs, etc., until you’ve tensed and relaxed your whole body.

Visualization:  Use your imagination, a great resource when it comes to reducing stress. Follow these steps:

  1. Sit or lie down in a comfortable position.
  2. Imagine a pleasant, peaceful scene, such as a lush forest or a sandy beach.