Relaxing gives your mind and body time to recover from the stresses of everyday life. Breathing techniques and remembering to be in the present moment can help.
Relaxation tips
Fit things into your day that help you unwind.
This could be:
- listening to music
- going for a walk
- being in nature
- contact with friends
- yoga
- running
- reading
- activities you enjoy
Make a conscious effort to do something relaxing every day. Even 10 minutes of rest can help you manage stress better. The more pauses you take in your day, the calmer you'll feel.
It can help to have a specific place where you go to relax. This can be your bedroom, bathroom, the garden shed or a small corner in the kitchen. It should be somewhere you feel comfortable and secure.
Stress - causes and how it can impact you
Breathing
We all take breathing for granted. It's something that happens without us being conscious of it.
You can learn breathing techniques that help you bring more oxygen into your body and brain This can help to reduce stress, anxiety and panic.
Even if life is hectic, it only takes a few minutes to stop and breathe.
Concentrate on your breathing
Take 2 minutes to concentrate on how you breathe. You might notice that your breathing comes from the top of your chest. When we are:
- stressed, tired or feeling anxious, we usually take quick, shallow breaths
- relaxed we usually take slower and calmer breath, which helps us to feel calmer
More oxygen helps your body and brain work better. Changing how you feel physically can change how you feel mentally. Using deep breaths to calm the physical feeling of anxiety can help to relieve an anxious mind.
Breathing techniques
Practice these tips to help you take a moment and breathe:
- Sit in a comfortable chair that supports your back.
- Put one hand on your chest and the other hand on your tummy.
- Breathe as you would normally, but notice where your breath is coming from in your body.
- Concentrate on taking a deep breath and filling your lungs - notice how your tummy rises and falls.
- As you get used to taking deep breaths, try holding your breath for a count of 4 and then exhaling (breathing out) to a count of 6 - this will help you to take deeper breaths.
- When taking a deep breath it's important to focus on the exhale (out breath).
As you get better at taking deep breaths, try working towards inhaling for 7 seconds and exhaling for 9.
Being present
When your mind feels overloaded with thoughts or stress, it helps to pay attention to what's around you.
Focus on what's going on around you. This could be the people walking past or the colour of the sky. Notice the colours, the textures, even the smells and sounds around you. This can help to bring you back into the moment.
Find out more about mindfulness
Focus on your feelings
Take a moment to focus on your feelings a few points during the day. This gives you time and space to recognise your emotions.
Even noticing how you are feeling can change how you feel. It's possible to change your feelings about a situation, even when things seem difficult.
The more you practice noticing your feelings, the better you'll get. The important thing is to focus on the emotion without judgement, just kindness.
Pay attention to your walk
If possible, when you're feeling stressed, go for a walk for 1 or 2 minutes. Focus on each step that you take. Think about how it feels to bring your foot down and then up again.
Notice the movement of your body, the swing of your arms, and all the sensations you feel and sounds you hear as you walk. It might sound odd, but this can help to focus you on the moment.
Balancing Stress programme
Our free programme of 6 videos can help you understand and manage stress.
You will learn practical ways to deal with stress, worry, anxiety, low mood and relationship difficulties.