Many people feel so depressed that they want to scream and cry because of the heavy burdens of everyday life. You'll have a hard time relaxing and clearing your head in a chaotic and frenzied situation if family members, coworkers, or friends are fighting a lot. A life full of chaos makes many people do not have time to relax and self-reflection. Learn some of these techniques so you can relieve stress, release tension, and relax in your everyday life.
Step
Method 1 of 3: Breathe Deeply and Meditate
Step 1. Sit in a quiet place
Find a quiet space and then close the window blinds so that the light won't distract you. If you want to calm your mind at work, close your workspace doors and window blinds so you can be alone for a while.
Find a quiet, distraction-free place where you can control your emotions, relieve stress, and release tension. Make sure you can be alone without being distracted by the ringing of your phone, computer, coworkers, or friends
Step 2. Perform progressive muscle relaxation
This relaxation technique helps you relax large muscle groups throughout your body.
- Sit or lie down on a yoga mat.
- Start relaxing your face by contracting your facial muscles for 5-10 seconds and then relaxing again.
- Wrinkle your forehead or close your eyebrows for 5-10 seconds then relax again.
- Watch for different sensations as the muscles are tightened and relaxed.
- Tighten and relax other muscle groups, such as the shoulders, arms, chest, and legs until all the muscles in your body feel relaxed.
Step 3. Do a five-minute meditation practice
Once you find a quiet, distraction-free place, do a short meditation to clear your mind.
- Sit quietly with your eyes closed for 30 seconds.
- Focus on the breath. Inhale deeply through your nose and then exhale through your nose. Try to take deep, calm, regular breaths so that you can breathe in deeper and longer with each inhale and exhale. Do this breathing technique for one minute.
- Once you get used to doing this breathing technique, increase the duration to three minutes while imagining natural scenery that creates a sense of calm, for example: a beautiful beach, a calm lake, or a cool garden.
- Add another minute while continuing to breathe deeply. Open your eyes after the five minutes are over.
Step 4. Practice deep breathing
Breathing exercises are one way to reduce stress and calm yourself down. Sit in a quiet place with your back straight and start practicing the 4-7-8 breathing technique.
- Stick the tip of the tongue on the roof of the mouth. Exhale deeply through your mouth while making a "fuuuf" sound. Close your lips and inhale through your nose.
- Hold your breath for a count of 7 then exhale through your mouth for a count of 8. You can adjust the count according to your abilities.
- Inhale and then repeat three more rounds. Make sure you inhale silently and exhale through your mouth while making a "fuuuf" sound.
- Do this breathing technique 5-10 times. Don't worry if you feel a little dizzy after your workout as this is a normal side effect and indicates that you are releasing stress and tension from your body.
Step 5. Listen to quiet music
End the meditation by listening to music that makes you feel calm and relaxed. Look online for classical music or white noise.
You can compose your own songs that give you a sense of calm and relaxation
Method 2 of 3: Changing the Environment
Step 1. Find a quiet location in the outdoors
Leave for a moment a chaotic environment by being alone to enjoy the beauty of nature, for example in a beautiful garden near the office, in a quiet school yard, or under a shady tree in a park near your house. Research shows that we feel calmer and clearer when we are among the trees in the open.
Step 2. Do a sedentary activity, such as walking, running, or cycling
One way to relax yourself is to be active and exercise. Research shows that regular exercise is one way to increase energy and calm the mind. Focusing on activities that take your mind off a problem or a chaotic environment can eliminate negative feelings. Therefore, make it a habit to exercise regularly and let your mind rest.
- Do at least 30 minutes of cardiovascular exercise or exercise that gets your heart rate up for 10 minutes, such as walking or running.
- Get in the great outdoors by finding a location you like, such as cycling or hiking.
Step 3. Spend quality time with loved ones
Another way to relax is by hanging out with family and friends. Do fun activities together, such as playing a game, bowling, chatting at a coffee shop, or watching a movie. Spending time with loved ones is a way to improve your mood and relax.
Step 4. Read a book in a private room
Take time to read the books you've been keeping and find a quiet place to be alone. Enjoying an interesting read can free your mind from stress or daily clutter and be a way to give yourself time.
Method 3 of 3: Taking Care of Yourself
Step 1. Do a light intensity yoga practice
Exercises that keep you moving in a certain rhythm are great for relaxing your mind and body, for example: walking, swimming, dancing, and practicing yoga. The exercise gets you moving so that your mind is focused on other activities, not on the problem. Restorative yoga lets your body relax and heal on its own. You don't need to practice yoga in a studio because it can be done sitting at work.
- The lotus posture is a sitting position for meditation and can be adapted for use in the workplace. Begin the exercise by sitting up straight in a comfortable position while straightening your back and neck.
- Cross your legs so you are sitting cross-legged on a chair. Place your hands on your thighs with your palms open up and touch your thumbs to your index fingers. Breathe deeply through your nose for 10-15 breaths.
- In addition to calming the mind, this posture can help relieve tension in the spine from sitting all day.
- Perform the following easy poses to calm the mind. Cross your arms on a table or flat surface. Place your head on your arms and breathe deeply while closing your eyes. Stay in this position for 10-15 breaths.
Step 2. Pamper yourself
Take time to think about your own needs and wants. Body treatments can provide a sense of relaxation and calm the mind, for example through massage therapy, manicures, and bathing under the shower.
Step 3. Get in the habit of getting a good night's sleep
You can relax and clear your mind with a quality night's sleep for 8 hours. Get into the habit of going to bed at the same time at night, first turning off all electronic devices, and trying to calm your mind so that you are ready to rest. You should sleep well and wake up refreshed in the morning.
- If you need a short break to relax or clear your head, sleep for 10-30 minutes. This method will prevent sleep inertia, namely the emergence of a sense of nervousness and disorientation due to resting for more than 30 minutes.
- The best time to rest is midday before 3 o'clock because this is when you are more likely to experience bouts of drowsiness after lunch or decreased alertness. Try to take a nap during the day so it doesn't interfere with your nighttime sleep schedule.
