Quick relaxation: A program in 5 steps

We all have worries, everyday problems that cause us a certain degree of stress. It is normal but if we let stress accumulate, it will end up causing us harm. That is why it is essential to learn to relax and do it quickly and effectively.

In reality, the methods to deal with stress are very simple but that does not mean that they are everyone’s domain, much less that we always remember to apply them. In the past I explained in detail various exercises to relax the mind, but now I would like to refer to a much faster method devised by psychologists at Seattle University. Its objective is to mitigate the negative emotions generated by daily worries.

Quick relaxation in five steps

1. Be conscious. This is a step that we usually skip because most of us go through life smart thinking we know the answer but in reality very few of us dive deep enough to know exactly why we feel nervous or stressed. Therefore, keep an anxiety diary, where you reflect how you feel physically and emotionally and try to find the cause of this problem. This is an important step because this way you will be able to raise awareness not only of how you feel but you will also be forced to reflect on your daily life and the strategies you normally use to face problems.
2. Learn to breathe.  To combat anxiety attacks, the best strategy is to breathe deeply, taking the air in through your nose, holding it, and then gently expelling it through your mouth. Focusing our attention on breathing is very beneficial. First, it makes us feel like we are in control of the situation, and second, it sends a signal to our brain that we are okay. As a result, we immediately feel more secure, confident and relaxed.
3. Calm the thoughts.  When a person feels anxious and stressed, his thoughts run wild, dozens of ideas cross his mind at the speed of light. This only creates more anxiety. Therefore, when you feel like this, simply tell yourself: “I am calming down”, “I am calming my thoughts”. When you repeat these words for a few minutes, you will be forcing your brain to break the chain of thoughts that you had created.
4. Get involved in different activities. In fact, if the anxious and stressed person sits quietly doing nothing, the thoughts will come back to haunt them. Therefore, when you feel anxious, choose some pleasurable activity that demands some mental energy. This way you will keep your mind busy.
5. Sleep. People with anxiety often have trouble falling asleep, which means their brain does not get enough rest and will be even more irritable the next day. Therefore, when you have a lot of worries or feel stressed, you should sleep at least six hours. Here are some tips to combat insomnia.