Practise deep breathing at a regular time and in a quiet place where you won’t be disturbed. Loosen or remove any tight clothes you have on, such as shoes or jackets. Make yourself feel completely comfortable.
Sitting in a comfy chair with head support or lying on the floor or a bed is best. Place your arms on the chair arms, or flat on the floor or bed, a little bit away from the side of your body with the palms up. If you’re lying down, stretch out your legs, keeping them hip-width apart or slightly wider. If you’re sitting in a chair, don’t cross your legs.
Good relaxation always starts with focusing on your breathing. The way to do it is to breathe in and out slowly and in a regular rhythm as this will help you to calm down.
- Fill up the whole of your lungs with air, without forcing. Imagine you’re filling up a bottle so that your lungs fill from the bottom.
- Breathe in through your nose and out through your mouth
- Breathe in slowly and regularly counting from online casino one to five (don’t worry if you can’t reach five at first)
- Let the breath escape slowly, counting from one to five
- Keep doing this until you feel calm. Breathe without pausing or holding your breath
Practise this relaxed breathing for three to five minutes, two to three times a day (or whenever you feel stressed)
Deep Muscle Relaxation
This technique takes around 20 minutes. It stretches different muscles in turn and then relaxes them, to release tension from the body and relax your mind.
Find a cool, comfortable quiet place with no distractions. Get completely comfortable, either sitting or lying down. Close your eyes and begin by focusing on your breathing; breathing slowly and deeply, as described above.
If you have pain in certain muscles, or if there are muscles that you find it difficult to focus on, spend more time on relaxing other parts. You may want to play some soothing music to help relaxation. As with all relaxation techniques, deep muscle relaxation will require a bit of practice before you start feeling its benefits.
For each exercise, hold the stretch for a few seconds, then relax. Repeat it a couple of times. It’s useful to keep to the same order as you work through the muscle groups;
- Face- push the eyebrows together, as though frowning, then release
- Neck – gently tilt the head forwards, pushing chin down towards chest, then slowly lift it again
- Shoulders – pull them up towards the ears (shrug), then relax them down towards the feet
- Chest – breathe slowly and deeply into the diaphragm (below your bottom rib) so that you’re using the whole of the lungs. Then breathe slowly out, allowing the belly to deflate as all the air is exhaled.
- Arms – stretch the arms away from the body, reach, then relax
- Legs – push the toes away from the body, then pull them towards body, then relax
- Wrists and hands – stretch the wrist by pulling the hand up towards you, and stretch out the fingers and thumbs, then relax
Spend some time lying quietly after your relaxation with your eyes closed. When you feel ready, stretch and get up slowly.
How We Can Help
We offer a comfortable, therapeutic experience so you feel safe and secure when reaching out for help.
A very common problem which ranges from mild depression to clinical depression of which there are a number of types. Along with counselling – relaxation, positive thinking, diet and exercise can also help.
Problems with how satisfied we are of ourselves can be changed. Individuals can do this but sometimes the help of a professional is needed, especially if low self worth is the result of other problems such as depression or anxiety.
Our caring and highly qualified professionals in Brisbane are university trained, registered with the psychologists board and members of the Australian Psychological Society. They have extensive knowledge, skills, and experience in understanding people and their behaviour.
Milton Village Medical
Level 1/36 Baroona Road
Milton QLD 4066