Constant tension is not only a sure companion of stress, but also the cause of persistent fatigue. Often the uncomfortable condition caused by the daily hassle is associated with muscle strain. Simple exercises for physical and mental relaxation will help tone the body and mind, after which the mood will improve and the stress will subside.
Instructions
Step 1
Tell yourself: if I don't think about my problems for a while, nothing bad will happen. You just put the worrying thoughts aside without trying to suppress them. Thus, you mentally, as it were, free up a place for rest, let your worries subside.
Step 2
Start with a short walk. Even if you feel extremely exhausted, and the weather outside the window is not happy, go out into the fresh air. Better to get out into a park or forest, but a quiet street will do. When walking, do not think about problems. Focus on the surrounding scenery, sounds, and the feeling of walking. If attention is constantly scattered, concentrate on individual details, for example, you can watch passing clouds or birds fluttering along branches. Just watch, don't try to analyze.
Step 3
After the walk, there will be a feeling of pleasant fatigue, let him take possession of you. At home, in silence and warmth, take a comfortable position, but you should not fall asleep - listen to your body. Close your eyes. Breathe in slowly, feeling as you inhale how the air goes to the very bottom, to the heels, and then comes back. Begin to mentally slowly scan your body from head to toe. Don't forget about your fingers and toes. Imagine your muscles softening and relaxing like a melting candle. Just breathe, observing the inhalation and exhalation.
Step 4
Most likely, after the first experience of successful relaxation, you will fall asleep - this means that you did everything right. However, do not go to bed for a long time, a 10-15 minute nap will be enough to get you a good night's sleep and wake up refreshed.
Step 5
Relaxation has given you strength - use it for simple, enjoyable activities - like reading a book, doing handicrafts, or playing with your kids. The main thing is not to plunge headlong into problems again. You can start solving them tomorrow, when the nervous system recovers from a night's sleep. The correct decision itself comes to a calm head, says a Japanese proverb.
Step 6
Make relaxation a healthy habit. Release tension regularly, without waiting for it to put you to bed or completely exhaust you.
