Relearning Relaxation

When you think of the term relaxation, what comes to mind? Long walks on the beach, binging a favorite TV show in sweats on your couch, getting a massage. All of these can be great forms of relaxation but possibly not as achievable with the time constraints of studying for the next big exam and working on semester-long projects. Often when students come to meet with our department, regardless of the presenting concern we spend some time teaching relaxation techniques.  While there are forms of relaxation that come naturally given our inclinations for enjoyable activities, others are not as obvious. Here are two strategies for relaxation to try.

  1. Progressive Muscle Relaxation

This exercise involves tensing and releasing muscles in progression throughout the body with the focus on the release of the muscle as the relaxation phase. Be sure to take slow deep breaths throughout the exercise and refrain from straining muscles to the point of discomfort.

Step One: Sit or lie down comfortably, ideally in a space with minimal distractions.

Step Two: Starting at the feet, curl your toes under and tense the muscles in the foot holding for five seconds, and slowly releasing for ten seconds. During the release, focus attention on the alleviation of tension and the experience of relaxation.

Step Three: Work your way progressively through the muscle groups of your body; tense the muscles in the lower legs holding for five seconds, slowing releasing for ten seconds. Tense the muscles in the stomach and chest holding for five seconds, slowing releasing for ten seconds.  Tense the muscles in the shoulders holding for five seconds, slowly releasing for ten seconds. Tense the muscles in the face (e.g. squeezing eyes shut) holding for five seconds, slowly releasing for ten seconds. Tense the muscles in the hand creating a fist holding for five seconds, slowly releasing for ten seconds. Tense all of your muscles for five seconds, slowly releasing for ten seconds. During the release, focus attention on the alleviation of tension and the experience of relaxation.

  1. Guided Imagery

Visualization of tranquil settings assists with managing stress and employs all five senses to create a deeper sense of relaxation.

Step One: Sit or lie down comfortably, ideally in a space with minimal distractions.

Step Two: Visualize a relaxing environment either recalling from memory or created in imagination (e.g. a day at the beach). Elicit elements of the environment using each of the five senses…

What do you see? (e.g. deep blue color of the water)

What do you hear? (e.g. waves crashing along the shore)

What do you smell? (e.g. fruity aromas from sunscreen)

What do you taste? (e.g. salty sea air)

What do you feel? (e.g. warmth of the sun)

Step Three: Sustain the visualization as long as needed or able, focusing on taking slow deep breaths throughout the exercise. Focus on the feelings of calm associated with being in a relaxing environment.

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