The kinds of relaxation techniques are
- Autogenic relaxation. This type of relaxation technique means that something is happening within you. You are using your visual imagery in cooperation with body awareness in reducing stress. You are saying words within your mind over and over again while reducing muscle tension. An example is when you are imagining a calm environment and then you start to focus on relaxing your breathing making your heart rate slower or by feeling various sensations given the calm environment like stretching your legs and hands.
- Progressive muscle technique. This relaxation technique helps you in focusing slowly on tensing and then trying to relax every muscle group. This technique helps you in focusing on the distinction between relaxation and muscle tension. You are becoming more conscious of bodily sensations. Another technique of progressive muscle relaxation is by starting to tense and relax the muscles in your feet particularly on the toes and then work your way up to your head. Alternatively, you can start from the head going down if you want. Stress your muscles for 5 secs. and then loosen up for 30 secs. Do this repeatedly.
- Visualization. This relaxation technique, mental images are formed in taking an imaginary travel to a calming and peaceful situation or place. During the mental picture, use as many senses as you can such as touch, sound, sight and smell. If you are imagining a relaxing moment at the beach, for example, imagine such things as the sound of waves, smell of salt water, and the heat of the sun touching your body. Your eyes must be closed and sit somewhere quiet and then loosen your clothes.
Some of the most common physical relaxation techniques are:
- Tai chi
As you practice techniques of relaxation techniques, you will be more responsive to muscle strain and other stress factors. If you are fully aware of this, you can now do relaxation techniques when you feel stress. The techniques use in relaxation is one’s skills and this can be improved if done regularly. Be tolerant of yourself and do not allow your endeavors to add to your stressor. Try a relaxation technique that will work for you. Talk to your physician about other alternatives if you think that these techniques do not work for you.