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The Desire To Be Relaxed
The state of relaxation, along with the ability to relax, is one of the most sought after mental states of mind in men and women today Now more than ever, individuals are seeking that wonderful state of relaxation that has eluded them for so long in this busy, intense, “everything now” society. There are a large variety of books, videos, CD’s, blogs, and articles that attempt to teach one how to enter into a true state of relaxation. Massage therapy is also another outlet many use to grab a short, but no less enjoyable, time to relax. By definition, being relaxed is to be free or relieved from tension and anxiety. There are many methods to help someone accomplish relaxation.
There’s meditation exercises, stress techniques - even music or a relaxing bath has proven to be calming. Below is a list of possible ways to help you accomplish full relaxation.
1. Positive Thinking
When we choose to channel positive thoughts into our mind we automatically remove the negative ones that are there. Our thoughts are the foundation of our reactions and our responses and it is those actions and responses that directly impact our mood and behavior. When we think positively, we begin to exercise self control which in turn removes doubt, fear and uncertainty. This will greatly improve your ability to feel relaxed.
2. Stress Meditation Exercises
There are many forms of exercise that will help you reach your desired state of relaxation such as Yoga. When we exercise we increase blood flow throughout the body which in turn increases oxygen to the brain. When this happens, this makes us us feel much better and can puts us in a positive mood.
3. Listen To Calming Music
While finding time to be alone can be a challenge for most, it has a BIG pay off. Spending time by yourself listening to soothing music can easily put you in a state of relaxation. No matter what genre of music that you choose, from Jazz to New Age, find something that calms your nerves and quietens your mind and you can’t go wrong.
4. Make Proper Food Choices
This one might seem obvious, but it’s the one that people often struggle with the most. While stress reduction meditation might be over your head initially, you have to eat, everyday. Snacking is a common issue among a lot of people. When your hungry it’s easy to eat a piece of chocolate and down a soda. But do you realize what that does to you body and mind? Begin making the right food choices that are healthy for you. Knowing what not to eat can often be just as important as knowing what to eat.
5. Don’t Sweat The Small Stuff
Sound to cliche’ for you? If so, then how are you doing with this point? Chances are, if your reading this and you’re trying to find everything you can about being relaxed – then you might be struggling with this one. When you’re going through your day and an issue arises- pause, count to ten and ask yourself, “Is this really that important to get worked up about”? You’ll be amazed at the results if you do this consistently.
So there you go. Five easy steps to help you find your way to being relaxed. Once your there, you’ll never go back!
Source : Health Beauty Lifestyle
WHAT IS RELAXATION....???
Answer: In my formula for health-- 0-5-10-30-150
(0 cigarettes, 5 servings of fruits and vegetables, 10 minutes of relaxation or stress reduction each day, a BMI < 30, and 150 minutes of exercise, e.g., walking, each week), I call for 10 minutes of relaxation each day. When I ask patients questions about the 5 elements of the formula for health, they seem to have the most trouble answering the question about relaxation. The way I usually ask it is,
"Do you do anything on a regular basis, daily or nearly daily, just to unwind and relax?" I get a wide range of answers. Some of which do truly count as relaxation in the sense that I mean, and others that do not. Answers that are obviously acceptable are "meditation" or "yoga." We have lots of excellent resources for learning how to this in town. So contact some of our fellow wellness committee members. Also acceptable and well within the intent of this question is "prayer" or "reading the bible." In fact, reading, if you sustain it for at least 10 minutes at a time, is also a good answer. "Taking a walk," is also a very good answer and adds to the amount of exercise you get as well. Some people answer, "I watch TV." TV generally is not a good answer, but there are some exceptions.
The problem with TV is that most shows and all commercials are designed to get you wound up. The exception would be watching a good movie with a strong narrative, no violence, no sex, and no commercials. This would be genuinely relaxing in a healthy way. In general, it would be far better to turn the TV off and sit in your favorite chair and do nothing. Just be silent. For a full 10 minutes. This is perfectly what I am asking for with the Formula for Health. This 10 minutes of silently doing nothing (and handling no interruptions--no phone calls, text messages, conversation with guests) is as simple as one can make relaxation, and it is highly effective. You do not want to spend this 10 minutes, however, worrying about bills, or stress at work, or problems with the kids. Your job is to let all this go for just 10 minutes. If you need help keeping these kinds of thoughts out, you can turn on some peaceful music (no loud bass or clashing cymbals) or just concentrate on your breathing, paying attention as your chest wills up with each breath all the way until the point where the breath turns around and high tails it out of there, slowly, and pay attention all the way until the next turning of the tide. It is almost impossible to do this without relaxing.
Some people suggest "having a glass of wine or beer or a cocktail" as their preferred moment of relaxation. This is actually not a great way because alcohol, while it does tend to help you relax, it also helps you to escape from yourself, to tune out as it were. This is not a desirable form of relaxation. To really relax you have to be fully present with yourself and just letter go of all the everyday, ordinary busy stuff of life. Alcohol will take you too far out of that zone.
Another question people have is, "Well, honestly doc, how much benefit am I going to get from only 10 minutes of relaxation?" This is a very good question. Here are some basic facts:
1. Stress kills. Ultimately stress accounts for about 33% of all heart attacks. It also contributes to higher levels of lipids, adrenalin, calcium deposits in the arteries, etc.
2. Stress is treatable and needs to be treated. The treatment is explicit relaxation or stress reduction. 10 minutes is the minimal effective dose. You can get your heart rate to slow down and your breathing to slow down and your muscles generally to relax in 10 minutes.
3. Of course, a single dose of almost any medicine doesn't do you very much good. The real value lies in repeating the dose until you complete the whole course of therapy. With respect to stress, the whole course of therapy is daily for the rest of your life.
4. When you do relaxation for 10 minutes daily, the benefit you get is more than just adding up all those 10 minute periods, but, of course, you do get that. But if you relax daily, especially if you relax at around the same time each day, you are actually creating a positive addiction. When your body gets used to the idea that you are really going to take some time out just to relax every day at a specific time, your body starts look
forward to it, and relaxing, hours in advance of the actual time. [Remember how all the fun of waiting for Christmas was in the weeks before Christmas, and how it rapidly faded on Christmas Day itself, and was generally gone by the day after.] This period of "anticipatory relaxation" is how a habit of relaxing formally for only 10 minutes a day can page huge dividends, far more than the accumulation of multiple units of 10 minutes, when maintained on a daily basis. Your body will like it. It will really look forward to it. In fact, after a while, you will feel incomplete, if you don't do it. And ultimately your body will thank you for it by developing fewer and smaller quantities of behavioral responses (stress reactions) that contribute to heart and vascular disease.
Try it. For just 10 minutes a day. Every day. At the same time
Source : Ask The Doctor
(0 cigarettes, 5 servings of fruits and vegetables, 10 minutes of relaxation or stress reduction each day, a BMI < 30, and 150 minutes of exercise, e.g., walking, each week), I call for 10 minutes of relaxation each day. When I ask patients questions about the 5 elements of the formula for health, they seem to have the most trouble answering the question about relaxation. The way I usually ask it is,
"Do you do anything on a regular basis, daily or nearly daily, just to unwind and relax?" I get a wide range of answers. Some of which do truly count as relaxation in the sense that I mean, and others that do not. Answers that are obviously acceptable are "meditation" or "yoga." We have lots of excellent resources for learning how to this in town. So contact some of our fellow wellness committee members. Also acceptable and well within the intent of this question is "prayer" or "reading the bible." In fact, reading, if you sustain it for at least 10 minutes at a time, is also a good answer. "Taking a walk," is also a very good answer and adds to the amount of exercise you get as well. Some people answer, "I watch TV." TV generally is not a good answer, but there are some exceptions.
The problem with TV is that most shows and all commercials are designed to get you wound up. The exception would be watching a good movie with a strong narrative, no violence, no sex, and no commercials. This would be genuinely relaxing in a healthy way. In general, it would be far better to turn the TV off and sit in your favorite chair and do nothing. Just be silent. For a full 10 minutes. This is perfectly what I am asking for with the Formula for Health. This 10 minutes of silently doing nothing (and handling no interruptions--no phone calls, text messages, conversation with guests) is as simple as one can make relaxation, and it is highly effective. You do not want to spend this 10 minutes, however, worrying about bills, or stress at work, or problems with the kids. Your job is to let all this go for just 10 minutes. If you need help keeping these kinds of thoughts out, you can turn on some peaceful music (no loud bass or clashing cymbals) or just concentrate on your breathing, paying attention as your chest wills up with each breath all the way until the point where the breath turns around and high tails it out of there, slowly, and pay attention all the way until the next turning of the tide. It is almost impossible to do this without relaxing.
Some people suggest "having a glass of wine or beer or a cocktail" as their preferred moment of relaxation. This is actually not a great way because alcohol, while it does tend to help you relax, it also helps you to escape from yourself, to tune out as it were. This is not a desirable form of relaxation. To really relax you have to be fully present with yourself and just letter go of all the everyday, ordinary busy stuff of life. Alcohol will take you too far out of that zone.
Another question people have is, "Well, honestly doc, how much benefit am I going to get from only 10 minutes of relaxation?" This is a very good question. Here are some basic facts:
1. Stress kills. Ultimately stress accounts for about 33% of all heart attacks. It also contributes to higher levels of lipids, adrenalin, calcium deposits in the arteries, etc.
2. Stress is treatable and needs to be treated. The treatment is explicit relaxation or stress reduction. 10 minutes is the minimal effective dose. You can get your heart rate to slow down and your breathing to slow down and your muscles generally to relax in 10 minutes.
3. Of course, a single dose of almost any medicine doesn't do you very much good. The real value lies in repeating the dose until you complete the whole course of therapy. With respect to stress, the whole course of therapy is daily for the rest of your life.
4. When you do relaxation for 10 minutes daily, the benefit you get is more than just adding up all those 10 minute periods, but, of course, you do get that. But if you relax daily, especially if you relax at around the same time each day, you are actually creating a positive addiction. When your body gets used to the idea that you are really going to take some time out just to relax every day at a specific time, your body starts look
forward to it, and relaxing, hours in advance of the actual time. [Remember how all the fun of waiting for Christmas was in the weeks before Christmas, and how it rapidly faded on Christmas Day itself, and was generally gone by the day after.] This period of "anticipatory relaxation" is how a habit of relaxing formally for only 10 minutes a day can page huge dividends, far more than the accumulation of multiple units of 10 minutes, when maintained on a daily basis. Your body will like it. It will really look forward to it. In fact, after a while, you will feel incomplete, if you don't do it. And ultimately your body will thank you for it by developing fewer and smaller quantities of behavioral responses (stress reactions) that contribute to heart and vascular disease.
Try it. For just 10 minutes a day. Every day. At the same time
Source : Ask The Doctor
