We live in a society with a lot of stress and the demands we face every day give us more than one headache. Likewise, we often think that we will be able to solve complex situations that in the end we cannot fulfill. We could summarize this problem in a single word: demands. In this way, our mind constantly seeks resources to achieve strategies that bring us closer and closer to these self-imposed demands.
However, this can wear us down a lot and leave us in a state of tension and nervousness for a long time, so it is important to rest from life’s obligations and impositions. In this PsychologyFor article, we explain how to do mental relaxation exercises.
Meditation is part of the psychological therapies that aim to focus attention on the present. This relaxation technique can be practiced independently through a series of steps:
First of all, meditation should be done in a quiet environment that is away from external stimuli that encourage distraction in the person.
Once this is achieved, special emphasis is placed on diaphragmatic breathing so that muscle relaxation occurs.
Lastly, resources such as visualization are used to achieve total focus on the thoughts, emotions and behaviors that we have in the present.
Writing
When we are stressed, our mind cannot rest because it is subjected to a large number of tormenting thoughts. One of the methods to avoid this type of ideas is to resort to writing exercises, since this allows us capture negative feelings in an external place that prevent us from relaxing.
To carry out this mental relaxation exercise, it is necessary to describe in as much detail as possible how we feel at that moment. On the other hand, writing also offers the possibility of inventing fictional stories in which a personal aspect appears that makes us uncomfortable. By writing it down, it is possible to get a break from daily worries.
Physical exercise
Sport is a good ally of mental health, since produces a release of contained stress through physical exercise. During these activities, the brain secretes hormones that provide relief to both the body and mind, such as dopamine and endorphins.
In turn, this activity requires focusing attention on the movements, strategies, functions and objectives of the moment, which allows us to distract ourselves from daily stress and worries. However, it is important that the physical activity carried out is of personal interest.
Display
Visualization is a mental relaxation technique that consists of evoking imaginary scenarios. In other words, when we visualize a quiet place to try to relax, our mind can move to those places and reduce tension. As an example, we can cite visualizations that are related to a beach, the sea, among others.
Listen to soothing music
Everyday noises interfere with our mood and prevent us from establishing an optimal distance from unpleasant moments. relaxing music decreases heart rate and agitation of our daily lives, so it can be an excellent mental relaxation technique.
On the other hand, in order to relax while listening to music, it is necessary to listen to music that we like in a quiet place that is away from external noises that may interrupt rest.
Deep breathing
When we breathe deeply for a long period of time, the mind can rest from repetitive and incessant thoughts. First of all, air must be inhaled progressively and slowly until the capacity of the lungs is filled. After a few seconds, exhale the same air slowly to avoid expelling it suddenly. It is important to repeat the same procedure until both the body and the mind get used to it.
If you want to know more about this topic you can consult Diaphragmatic breathing exercises.
Practice yoga
Currently, several benefits of practicing yoga daily are known. Although yoga could be considered a physical exercise, its methodology varies from other activities. While sports involve an activation of the nervous system that affects the muscles, yoga is performed through body postures and deep breathing.
In turn, yoga is considered a spiritual practice because connect the body with the mind. To do it correctly, you can use tutorials or attend personalized classes by a trained instructor.
Drawing and painting
As with writing, drawing and painting allow us capture all the feelings we have inside and express our emotions. Both drawing and painting are related to personal tastes, so doing any of these activities reduces the intensity of the thoughts that haunt us daily.
Throw away negative thoughts
This mental relaxation technique can be applied in any area. Basically, it consists of write down negative thoughts on paper and, later, place the annotation in an inconspicuous place or throw it in the trash.
The purpose of this exercise is intended to understand that there are thoughts that we must eliminate from our lives because they are harmful. To illustrate, when we throw away an object that we do not like, we try to remove or subtract the value it has.
Interrogate ideas
If stress persists over time, it is because the thoughts that sustain it have an important value for us. Questioning ideas is another mental relaxation technique that allows remove consistency from negative thoughts.
In this way, we can turn affirmations into questions to produce mental relaxation that improves the quality of life. Some examples of these questions could be “is it really important?” “why do I worry so much about this?” “What’s the point of my worry?”, among others.
Reduce stress, tension and anxiety with mental relaxation techniques of Dr. Eugene Walker, which have helped thousands of people. Don’t wait any longer to buy his book!
Buy Learn to relax ⧉
This article is merely informative, at PsychologyFor we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to How to do mental relaxation exercises we recommend that you enter our Personal Growth and Self-Help category.
