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How to stay calm and relaxed

A booklet by Ellie JohnsonCounsellorCounselling ServiceThe University of Sheffield

This booklet is intended as a back up for the relaxationworkshops run by the Counselling Service in the University.It is also a good source of information for anyone interestedin learning about relaxation. There is practical advice aboutthe subject as well as instructions for some of the relaxationtechniques that are taught in the workshops.It is meant to be a guide, to give you some ideas of how to goabout learning to relax. If you are particularly interested inany of the techniques suggested, then it is best to seek outmore detailed information. This guide is not meant toreplace professional help or guidance.

HOW TO STAY CALM AND RELAXED

If wanting to become more relaxed is your aim, it helps to cultivate an awareness of whenyou experience stress. Noticing how tense or relaxed you feel in certain situations willhelp you spot the signs of stress. You can then make a deliberate effort to relax in thosesituations.Examples to watch out for are: when you are waiting for an appointment or to be servedin a restaurant; if rushing from one place to another; when work dominates your freetime; when your social life with family and friends is suffering; if you are highly ambitious;driving aggressively; eating quickly; suppressing your feelings and then betraying themthrough angry outbursts, criticism or irritability or when you cannot sit still comfortablywithout being occupied.Warning signsBy learning to recognise the signs of stress, you can take steps to prevent it building upand getting out of control. Stress has a habit of creeping up on us. Even when the signalsare there we can ignore them, hoping they will go away. It is important to spot thewarning signs of stress and take steps to relieve it before it becomes a serious problem.Some of the most common signs are: tiredness and irritability; headaches; waking up atnight with problems going round and round; lack of concentration; increase in addictionsto drugs or TV etc; depression and negativity; muscle tension and fatigue; changes inweight; angry outbursts and nervous habits.Create a good life-work balanceBecause of the increase of sophisticated technology and the current work culture, it isharder to get a good life –work balance. When our lives are out of balance, we end upsuffering stress which has a negative impact on our mental and physical health. Whenthe balance is right, with space for life, relationships, interests, fun as well as work, youprotect yourself against stress and its affects. A balanced life promotes health,happiness and well being. So, assess your life on a regular basis and take steps to createbalance.Listen to your bodyThe body lets us know through physical sensations and emotions what is right or wrongwith us. We are often so concentrated in our minds that we lose touch with our bodies.Taking time to pay attention to the signals that our bodies give us will help us spot thesigns of tension and stress. Examples are intuitions, hunches, gut feelings as well as moreobvious signs likes aches and pains.Switch off from workMany people leave work physically but not in their minds. If you can establish rituals forswitching off from work and relaxing, then you can become more creative and effectivein your problem solving. One way to do this is to create a zone where you mentally clockoff from work. This could be done on your way home, for example, as you practicemindfulness or breathing meditation or listen to music. If you have spent most of the daysitting, then some exercise may help, as long as you stay present in what you are doing sothat mind and body are working together to relax and revitalise you. If you take the bus

to and from work, try getting off a few stops earlier to practice mindful walking or do abreathing relaxation on the bus. If you drive, you could try breathing from the abdomenand focusing on the out-breath while keeping focused on driving.

EXERCISE

- Mindful walking

InstructionsFocus on one thing at a time to calm and quiet the mind. This could be looking andnaming what you are seeing around you as you walk without going into a story aboutanything, just observing. Or you could pay attention to sounds, again just noticing thesounds around you. Alternatively, focusing on the body is particularly helpful if you wantto be more grounded. Start with the feet and work up to the head consciously relaxingthe different parts of your body as you walk. Begin by noticing the movement of yourlegs and feet, becoming aware of how your balance shifts as you put one foot in front ofthe other. Notice the way your feet hit the ground, first the heel and then the toe. Whatdoes the ground feel like? Is it hard or soft?Make relaxation a habitThe key to successful relaxation is to make it something that you fit into your life on adaily basis. One session once a week is not going to produce great results! Everyone isdifferent. If you find ways of relaxing that are enjoyable for you, then you will want to doit more and the benefits will be obvious. Try out different techniques at different timesand find out what suits you best. Find a way of reminding yourself of what you want to doand when by writing it in your diary or sticking a notice on the wall. It is easy to getinspired and then forget the next day!

BODY

EXERCISE:

Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and relaxing the different muscles of thebody on an orderly sequence. It is important when tensing your muscles not to strain orcause pain but to use only a moderate amount of tension. Your aim is to learn to identifyand contrast the feelings of tension and relaxation, so that you can reduce tension later.After the relaxation you will feel more relaxed and you will benefit from this restfulfeeling for some time afterwards.InstructionsThis exercise is best done lying down. Make sure you are not going to be disturbed.Listening to music can be helpful. Use music that is slower than your heart rate (underseventy-two beats per minute). This encourages the pulse to slow down and match thebeat of the music.Start with your feet and work through the body finishing with the head.

Tensing phase: feet

Tense the muscles in your feet by curling the toes either downwards or upwards, andwhile you are doing this, notice where the tension occurs and how it feels. Hold thetension for

Category:	How-To Guides/Manuals
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Upload Date:	10/28/2009
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