Relaxation seems to be something that everyone should be able to do. But those who are constantly under stress, are workaholics or have certain health problems do not know how to learn to relax. Relaxation, the ability to relax, is what we must learn and practice. This is important for your health and well-being. Let's look at how we can overcome chronic stress and finally slow down.
Learn to deal with common causes of daily stress
The first thing to investigate is if your lifestyle is interfering with your ability to relax. We all get stressed from time to time, but a poor work environment, fights at home, money problems, and even clutter around you can keep you on high alert all the time. It is difficult to relax when something is constantly pressing on you.
On the other hand, it may not be external reasons that keep you tense, but your own values or personality. Nowadays, about a quarter of the population can be classified as a workaholic, and about 3% of the population even gets sick when they try to relax on vacation. Stress has become a habit.
Other people seem to be so addicted to the adrenaline rush from stress that they gravitate towards high pressure work and continue to accumulate new problems; some subconsciously shift deadlines and complicate projects, creating unnecessary stress. They don't even think about how to learn how to relax, and that it is important for their health.
Send someone to the beach for a week and it's no wonder they won't be able to relax. For them, the best vacations include physical or mental stimulation, from skydiving to cooking.
How to learn to relax every day:
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- Take some time to think about the stressors that you face on a daily basis and how you can start addressing them, if possible. For example, you may be experiencing secondhand stress from the people around you; you may have to distance yourself from them in order to take care of yourself.
- Keep a journal to help you think things through, increase your self-esteem, and help you deal with stress in your life, even if you cannot directly act on them.
- This may sound silly, but take time to think about the things that bother you. Performing this separation can reduce overall stress and anxiety.
- Make sure you take care of the "three pillars of health" - nutrition, exercise and sleep. If one of them is missing in your life, then your body will fail and you will be less able to handle stress.
- Continuing with the topic of exercise, think about your posture as well. Tense muscles and stress go hand in hand. When you sit or stand correctly, it relieves muscle tension, helping you to physically relax, which in turn calms your mind.
Below we will look at more specific methods for learning how to relax, but first you need to understand the causes of any chronic stress.
Learn How To Take The Right Break
Taking breaks is key to avoiding burnout, but some of us don't really take it. In the back of our mind, we might still think about work or do things that are work but not like work (like checking emails on our phones).
To take a real break, you have to feel comfortable doing nothing - for example, just have a cup of tea and look out the window, or sit on a park bench without feeling like you have to be somewhere else.
Relaxation strategies for work:
- If you can't do anything, find activities that will help you recharge, such as reading a book, walking, or just listening to music. Or cheer up by improving your brain.
- Stop eating lunch at your desk. It makes you less productive anyway.
- Turn off notifications. Mute isn't the solution to all modern problems, but constant notifications and digital noise make it much harder to relax. Disable all but the most important warnings.
- Too busy to take breaks? Learn how to say no and clear your schedule. And when you free up time by deleting some items, don't fill in the blanks with something else.
Make relaxation a habit
Various activities are more relaxing than others, depending on your personality. Perhaps sitting in front of the TV is not the best way to relax, maybe you will be more relaxed while working in the garden. If classic relaxation techniques don't work for you, try something new to learn how to learn to relax.
Long-term relaxation strategies:
- Classical relaxation techniques include meditation, deep breathing, visualization (such as imagining yourself on the beach or other relaxing environment), massage, and progressive muscle relaxation.
- Practice mindfulness by paying attention to the present moment. It is often difficult to relax because your mind is busy elsewhere.
- Try something different and active. Maybe taking a break from your daily routine to take painting lessons or water skiing will be relaxation for you.
- Laugh more. Spend more time with people who make you laugh, and you will find more relaxation and a better mood.
- Remind yourself to relax. Often we don't even realize how tense we are, but thinking or reading words like “relax” and “let go” can make a difference.
See a professional for mental or physical problems
If you have an anxiety disorder, ADHD, or other medical problem and still feel you don’t know how to learn to relax, see your doctor. The healthcare professional could better find reasons why you are having difficulty resting and suggest therapy or other solutions to finally get the relaxation you need.