By Alissa Percival, OTR/L, Occupational Therapist at RWJBarnabas Health Ambulatory Care Center
Relaxation is essential for maintaining mental and physical well-being. Incorporating relaxation techniques into your daily routine can help reduce stress, improve focus, and promote overall health. Here are some effective relaxation methods you can try.
1. Deep Breathing
- Find a quiet place to sit or lie down.
- Inhale deeply through your nose for four seconds.
- Hold your breath for four seconds.
- Exhale slowly through your mouth for six seconds.
- Repeat for a few minutes to promote calmness.
2. Progressive Muscle Relaxation
- Often people keep the muscles in their shoulders, neck and upper back tense when they are anxious or stressed which can lead to tension headaches. Intentionally tense various muscle groups, often times they then relax following completion.
- Tense each muscle group in your body for five seconds, then release.
- Start from your toes and work your way up to your head.
- Focus on the sensation of relaxation in each muscle group.
3. Mindfulness Meditation
- Sit comfortably and close your eyes and be present in the current moment.
- Think about your five senses in the current moment (what do you hear, smell, etc.)
- Practice for five to ten minutes daily, there are several guided mediations online you can use to follow along.
4. Gentle Movement/Stretching
- Engage in gentle stretching exercises.
- Focus on slow movements and deep breathing.
- This helps release tension and improve flexibility.
5. Listening to Soothing Music
- Choose calming instrumental or nature sounds.
- Play soft music while relaxing, reading, or meditating.
6. Journaling
- Write down your thoughts and feelings to process emotions.
- Journaling can provide clarity and emotional release.
7. Limit Screen Time
- Limit screen time and take breaks from electronic devices.
- Engage in offline activities like reading, drawing, or spending time with loved ones.
- Reducing screen exposure can help alleviate mental fatigue.
Incorporating relaxation techniques into your daily routine can significantly improve your overall well-being. Try different methods and find what works best for you. Prioritizing relaxation will help you manage stress more effectively and lead a healthier, more balanced life.
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The experienced and compassionate staff at Cooperman Barnabas Medical Center Rehabilitation centers, with locations in West Orange and Livingston, offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. Staff is committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.
For more information, or to schedule an appointment, call 973-322-7500.