Why is relaxation important?
Benefits of rest
Let’s start by saying : what is relaxation? By definition of the Cambridge Dictionary it is the feeling of being relaxed. Ok, everyone knows it. But it also says that this noun means a pleasant activity that makes you become calm and less worried. It sounds much better! Using this explanation as the basis of the article read by you, I’ll help you understand how relaxation affects the brain work and I’ll show you some different techniques which you can try out later to relax your mind and body from anxiety. I hope after the lecture you will realize how to easily notice if you need to take some rest. This all should help in developing yourself and making life better. Additionally, if you look for an answer for “how to relax your mind in stress?”, here you’ll find it.
Impact of relaxation and lack of it
Nowadays rest is considered indulgent. It’s a mistake! Probably it’s caused by our lifestyle resulting in losing the work-life balance. Feeling that 24h is not enough time for all things we want to accomplish, we forget that working without any breaks causes us to become full of stress and less alert. Scientists are constantly exploring the negative impacts of chronic stress and they are proving that we need to incorporate relaxation into our busy lives. Even if you spend just 5 minutes on a rest a few times a day it could recharge your ability to deal with problems and workload. Such obstacles can make us feel nervous and experience difficulties with focus. Knowing how relaxation reduces stress we should take care of ourselves and do what is necessary.
So it’s the end of the topic? Nothing could be more wrong! The problem, as Dr. Gala Gorman claims, is that rest is treated as a commodity, which can be exchanged for something more attractive at a given moment. Watching favourite series on Netflix or hanging out with friends doesn’t allow the brain to release all thoughts and restore lost energy. It’s very bad for our health, but doesn’t make us feel guilty. Moreover, we regret taking a minute for ourselves! From now on, start listening to your body. Because it is connected with your brain it knows exactly when it is tired. I read somewhere that Your body is smart, so if you wake up and think ‘today is a day I need to give my body a rest’, it’s okay to listen and I totally agree with that. Enumerating the benefits of relaxation, it is worth mentioning that it helps you think more clearly, be concentrated and remember things better.
Researchers at the Heriot Watt University in Edinburgh, have revealed relaxation can improve memory retention. Our findings support the view that the formation of new memories is not completed within seconds, Michaela Dewar, a psychologist at the University of Edinburgh in Scotland, said in a statement. She added that the study suggests activities that we are engaged in for the first few minutes after learning new information really affect how well we remember this information a week later.
Cognitive neuroscientists Dr. Mara Mather and Dr. Nichole Lighthall found stress can change how we weigh risks and rewards, and negatively interfere with our judgement and reasoning. Stress seems to help people learn from positive feedback and impairs their learning from negative feedback, Dr. Mather says. I find it interesting that the research has shown that relaxation can be more effective than medication in reducing painful headaches. Furthermore it makes you feel more in control, which improves your problem solving skills. Having a bigger amount of energy is connected with a good mood so you can enjoy things more. It also reduces frustration and helps keep your emotions in check leading to less bursts of anger.
Thinking is one of the crucial benefits of stepping back – when you take out time for yourself, you’re more creative. If you care about your work, take a day off and discover that you can focus better on it afterwards. A 2008 University of Illinois study shows that only work and no fun dramatically reduce focus as well as productivity. Conversely, regular time off work improves it. Additionally, a short vacation improves short-term memory and regular time away from work can cause you to even love your job again. In the Harvard Business Review article, the first recommendation for restoring passion about work is to call a time-out.
Also, I think a very important benefit of relaxing is that it improves your sleep quality and reduces the effects of stress on your body – like anxiety and tension. It mainly helps to keep your health. These scientifically based reasons to respect the wisdom of those effects show how many benefits there are of relaxing and, what’s next, of achieving work–life balance.
Ways to relax
After getting to know how taking rest can be beneficial for your mind, which translates into better work results, it’s time to put across a few ways to reset the brain or to help yourself to relax.
1. DEEP BREATHING
One of the simplest and very powerful relaxation techniques is to take some deep breaths. Slowly inhale air through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth. You can also sit comfortably in a chair with your feet on the floor or lie down.
2. SLEEPING LONG ENOUGH
People know sleep is critical to survival. Although most of them don’t get the recommended seven/eight hours a night. One rodent study published in The Journal of Neuroscience demonstrated that Prolonged lack of sleep led to 25 percent of certain brain cells dying, in mice. Studies also show that getting enough sleep can help you remember things you learned the day before. Next time think twice when you should go to bed, even having other attractive options for spending time, because now you know how sleep affects the brain.
3. CONNECTING WITH NATURE
Scientists have found that looking at nature reduces stress and helps us relax. When you’re feeling overwhelmed with your work and have to run away from thinking, take a step outside to go for a walk or just surround yourself with a beautiful view. Sunshine can have a tremendous calming effect. If you don’t have a chance to go outside and you don’t like looking out the window, then try to look at some images of some breathtaking places the Earth has to offer.
4. HYDRATION
Even a small amount of dehydration can cause a spike in the stress hormone, cortisol. Once in a while you can choose a green tea. This herbal tonic gives you the benefits of L-Theanine, a chemical that can help reduce the body’s stress responses.
5. WATER
After mentioning hydration it is good to say about splashing cold water into your face. It has an energizing or calming effect if your body temperature is rising after something that got you angry .
6. NUTRITION
According to nutrition health coach Dr. Mindy Pelz, your brain is a mirror of your gut. If depression, anxiety, or brain fog is hanging around no matter what you do, it’s time to figure out what’s going on with your gut. Your gut produces neurotransmitters that keep your brain happy and functioning well. Actually, studies have found that adults on a high-carb, low-fat diet are happier over time than those on a low-carb diet.
7. POSTURE
Your muscular state relates to your emotions so an upright posture actually leads to high self-esteem, better moods, and lower fear. It also reduces self-focus and builds resilience to stress.
8. TURNING OFF NOTIFICATIONS
Constant reminders can lead to feelings of stress and anxiety. Just cut off from the world! Start from 15 minutes and try to extend it. You’ll feel lighter, less distracted, and more relaxed.
9. SPENDING TIME WITH YOUR PET
They lower stress hormones, bring down blood pressure, and some are even licensed in emotional support. Now you have an excuse to spend more time with your animal. If you don’t have a pet of your own, no problem, volunteer at a local shelter.
10. TUNES AND BOOKS
Music can be used for achieving a sense of calm and reducing tension. Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. Don’t worry if you are a fan of more dance melodies, it can also work. Talking about books I don’t mean technical publications or anything similar. You should choose something you liked and what helps you unwind.
11. MASSAGE
It reduces many types of muscle tension, including this one caused by stress or anxiety. You don’t have to go to the spa. Massage your hands, rubbing a cream into them for 5 minutes. Don’t forget about joints and the webbings between fingers. Afterwards stretch wrists and fists to relieve tension from endlessly tapping at your keyboard or scrolling through your phone.
12. MEDITATION
Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress, says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach. Mindfulness or body scan are types of meditation. The latter focuses on the way each part of your body feels. Mindfulness switches your focus to what’s happening right now, enabling you to be fully engaged in the present moment.
13. YOGA, TAI CHI & QIGONG
These three combine rhythmic breathing with a series of postures or flowing movements. They can improve your flexibility, balance, strength, and stamina. Despite the fact that it has slow exercise pace you can face problems at the beginning. Don’t give up, it’s worth it, because after these you’ll feel relieved from racing thoughts.
14. VISUALISATION
This technique uses all your senses. It’s all about making mental images and taking visual journeys there. Try to see, hear, smell, taste and feel it all with your mind. What may help you is concentration on controlled breathing and focusing on positive thoughts. Close your eyes and try to move to a peaceful and calming place. You use both visual imagery and body awareness to reduce stress.
15. PROGRESSIVE MUSCLE RELAXATION
It mixes focus on breath and muscle relaxation. Start with a few minutes of deep breathing and then tense for about 5 seconds and relax for 30 on one part of the body or group of muscles starting from your toes and progressively working your way up to your neck and head. Do it slowly. After all you feel boosting awareness of the mind-body connection.
It’s better for you to try several ways from above, rather than choose just one, because you can discover which works best for you. Devoting only 20 minutes a day, try to bring them to life. Of course from longer and more often practise you’ll reap greater benefits. Part of them are really simple so just try and help yourself release the stress from your mind and body. With regular practice, you create the basis of a well-working organism.
The following summary comes up from this article: when you work less you get more done. It won’t be true if you just relax and do nothing. Moreover I have shown here how rest helps us to think, innovate and increase our productivity. To control this process it is necessary to learn and work in these ways, because then you’ll know how to relax your mind from stress. Also it is important that relaxation isn’t just for adults. If you sense your child needs to relax, help them and teach them what they can do to rest more effectively. I hope you found some tips interesting and you’ll try to use some of them soon.
How do you cope with stress? Let us know in the comments!
If you have had a recent surgery that affects your body image or other difficulties with body image, some techniques may be less helpful for you. In this case contact your doctor before trying any of them.
Sources:
(1)https://www.thepalmstc.com/blog/why-relaxing-is-important-for-your-health/
(2)https://www.inc.com/rhett-power/a-day-of-rest-12-scientific-reasons-it-works.html
(3)https://www.mindbodygreen.com/0-6182/Rest-The-Importance-of-Slowing-Down.html
(4)https://www.wellbeingpeople.com/2019/04/15/why-relaxation-is-so-important/
(5)https://www.innerhealthstudio.com/what-is-relaxation.html
(6)https://teens.aboutkidshealth.ca/Article?contentid=2584&language=English
(7)https://mindfulnessmeditationinstitute.org/2016/07/10/how-does-relaxation-benefit-the-mind-and-body/
(9)https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress
(10)https://blog.hubspot.com/sales/how-to-relax
(11)https://greatist.com/happiness/40-ways-relax-5-minutes-or-less#total-body-relaxation
(12)https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
(13)https://www.headspace.com/meditation/how-to-relax
(14)https://brainworldmagazine.com/sleep-important-brain/