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Quickie Relaxers (Symptom Relief)
Techniques you can do in two to three minutes to counteract the symptoms of distress
Breathing Activities
Full, deep breathing is a way to reduce tension and feel relaxed. Breath holding and short breaths are symptoms of stress. Proper breathing is a skill that often needs to be relearned. Deep breathing can become your special cue to release tension. Try both abdominal and chest breathing exercises to help control stress.
Massage
Massage is a form of physical tension relief that has been used effectively as a remedy for headaches, backaches, tight shoulders and neck discomfort. Relieving tension by physically manipulating muscle groups is one of the best known ways to interrupt the stress response.
Progressive Muscle Relaxation
Deep muscle relaxation reduces the tension in the muscles as well as general mental anxiety. The simplest form of this technique involves just tensing and relaxing each muscle group systematically. You will probably find that you have a few areas where you experience most of your tension, such as your neck, jaw and or shoulders.
Relaxation Response
The relaxation response is exactly the opposite of the stress response. In this technique, you sit quietly in a comfortable position, close your eyes, begin progressive muscle relaxation, breathe and relax. Continue this for ten to twenty minutes, if time allows.
Stretching
When your body is tight-move it! Tight muscles are telling you that you are ready for action. When stretching, focus on one muscle group at a time. Close your eyes, breathe, and position yourself until you feel a warm sensation in the muscle you are stretching. If you feel any pain or discomfort during the stretch, return back to a more comfortable position. Hold all stretches for at least 20 to 30 seconds, then return slowly to your starting point.
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