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Hello! After a hard day’s work, you want to wash off fatigue with a jet of hot water, but this does not always help restore peace of mind and cope with stress. That is why I propose to consider relaxation exercises. They stabilize and relieve anxiety, some are even able to cheer you up and increase self-confidence and your strengths.
Top exercises
1. Press in the chest
The purpose of this technique is to remove aggression and irritation. It is especially effective to carry it out before the upcoming unpleasant work, unwanted and intense conversation. To do this, choose a place where no one will disturb you. Turn off your phone and close your eyes. Take a deep breath, exhale and imagine that you have a press in your chest. It moves from top to bottom, slowly but with powerful force.
It squeezes and flattens tension and, in general, negative emotions. Continue until there is relief and a feeling that there is space inside for other feelings that are more pleasant and positive.
2. Rage in the fist
To calm down and relieve anger, clench your fists very tightly alternately. This technique is also suitable for children, you can tell them to imagine that they have a lemon in each hand, and they must be squeezed to the last drop. You should try with all your might, and when you feel that it is no longer possible to hold tension, raise your hands up and sharply lower them, dropping them. In outbursts of rage, you can even speak or shout what exactly pissed you off and pissed you off.
3. Tunnel consciousness
Sometimes, when feelings are too intense, there is a narrowing of consciousness, it is also called tunnel. That is, a person is so absorbed in his problem, emotion, that he is not able to notice anything around. It is as if he sees the world through a rolled up newspaper into a tube, the rest is not in his field of vision, which does not mean at all that it does not exist. It is very difficult to make the right decision in this case, therefore, first of all, it is important to regain control.
To do this, you will have to imagine yourself with any object from the room in which you are currently located. Let’s say a cup, a book, a pen, you can even choose a spider or a fly on the ceiling. Try to consider what is around you, while listening to how your physical sensations and internal state are changing.
The image of an inanimate object will help stabilize, relieve tension. Therefore, you can use this technique even in a fit of quarrels, when someone says nasty things or raises his voice. Just try to look at him from the outside, then it’s much easier to deal with stress.
4. Hat
Due to the accumulated negative emotions, consequences such as migraines and headaches often occur. Here they kept their anger, did not utter their irritation, and over time you can feel how something begins to squeeze your head.
You should imagine that on your head you have a huge, but for some reason heavy hat, and very uncomfortable. It presses just in the place where the pain occurs. It interferes, closes the view and generally makes life unbearable.
Then mentally raise your hand, if it is too heavy, then two, and remove it. Shake your head, smooth your hair. You can repeat several times until you really feel that it has become easier and freer.
5. Beam
This technique is suitable only for adults, children will not be able to perform it. To relax and relieve fatigue, take a comfortable position, sitting or lying down, the main thing is that you feel comfortable. Close your eyes and imagine that a ray has appeared in your head, very bright and warm. It slowly moves along the neck, to the shoulders, spilling over the entire body and illuminating it, warming it from the inside.
Where it hits, it becomes easy, and the muscles relax. You feel how even your facial wrinkles are smoothed out, breathing stops and becomes deeper. With each inhalation, more light enters your body, and with each exhalation, tension leaves it.
You can do this exercise several times in a row, and stop when you really experience joy, feeling every part, cell of your body. Thank them for taking care of you while working non-stop. When you’re ready, open your eyes, just don’t get up abruptly, let yourself adapt and fully come back.
6. Get used to the role
If a particular person has made you angry, then, instead of trying to forget about him, the best option is to get used to his image in order to lose it a little. So you can get a discharge and even change your attitude towards him, becoming more tolerant and less overreacting to his attempts to unbalance you.
Do this only in private so that no one sees your antics. Walk around the room with his gait, use the words and phrases that he most often uses, display gestures and facial expressions. After playing this way even for a few minutes, you can track that it has become easier and this person is no longer so annoying, but even causes completely different feelings, for example, pity and sympathy. And all because there comes an understanding of why he behaves the way he does towards you.
7. Place of power
Make yourself comfortable, best if you lie down. Your task will be to close your eyes and imagine a place where you felt happy. There are whole complexes of similar relaxation techniques. They obviously have text describing certain places, usually they are associated with nature, at sea or in the forest.
But the fact is that each person is individual, and not everyone experiences euphoria watching the branches sway. It can, on the contrary, cause anxiety and panic attacks. So I propose to use the image of the place that suits you directly, and is taken from real experience, and not invented.
Mentally walk along it, remember what good and pleasant things happened there? With whom of the close people is it connected, what was your mood and state of health usually when you were there?
When you feel a surge of pleasant emotions, linger in them, smile, and then, taking a deep breath and exhaling, open your eyes. You can do such a journey into the past every time when life seems empty and the mood is pessimistic. This place of power will help you to be more energetic and able to cope with everyday troubles.
8. Proverbs
They help to restore peace of mind, and sometimes find a way out of the current unpleasant situation, ordinary aphorisms, sayings, proverbs. Just give them 10 minutes to read, they will defuse the situation, prompt reflections and even amuse.
In order not to waste time searching on the Internet, you can follow the link, there is a whole collection of aphorisms.
Recommendations
Detstvo
Try to remember yourself as a child, in childhood everything seems fabulous, the future seems beautiful and happy. What games did you love? How did you spend your free time? What funny incidents happened, and what were the dreams? Let me remember and at least for a while feel that playfulness, spontaneity and optimism.
In adult and busy life, we often lose the ease of perceiving life and problems that we were rich in when we were small. You don’t always have to be serious. Often, it is immediacy that helps to find answers to questions that seemed completely unsolvable, and which require a creative approach.
Creation
The best way to restore vitality. Draw, sculpt, cut or burn, dancing and even writing poems, poems, stories will do. Do not let energy stagnate, and everything bad accumulate in the body. Be sure to give an outlet to everything that happens to you inside.
After all, even a happy moment is already stressful, and it is also important to highlight joy. So choose the most attractive method, and start creating. Just do not focus on the beauty and elegance of creations. You will not be creating something for sale or exhibition, so kick out your inner critic and get down to business.
Conclusion
And that’s all for today, dear readers! I would like to invite you to read the article «The easiest to learn and effective way of meditation.» This article outlines a whole range of exercises that will help achieve inner harmony and balance. Be happy and see you soon!