Who has some quick and effective relaxation techniques?
Limit “worrying time” to around 45 mns, daily, possibly when you get home, or after your evening meal, but not too close to bedtime) after which, resolve firmly to refuse to worry again on that day: realise and accept that to do otherwise would be counterproductive to your mental health, and enjoyment of life. You will have had your “worry time” for the day, and can just write down any more thoughts that come to mind, and say to yourself: “Well, I’ll just have to worry about that tomorrow, won’t I?”. It’s important to regularly monitor, and deal with a negative internal monologue (self talk), or mental process, such as disturbing thoughts, images, impulses, or emotions, by the process of (a): recognising it, and (b): challenging it immediately. Technique For Re-Programming Negative Thoughts: When you notice something negative, such as: “I can’t do this/ am never going to get over this!” or: “Why am I always so pathetic/useless/such a loser?” or even an image, emotion, or a memory; reco
1. Find somewhere that is quiet, either indoors or outside, and lie on your back in a comfortable position. Take a few deep, cleansing breaths, breathing in through your nostrils and then out through your mouth. 2. Then, starting at your feet, begin to tense your muscles one group at a time. Begin by making fists with your toes and, as you hold the tension in your toes, add further tension to your whole foot. Now, start work progressively up your body adding tension to your ankles, calves, and knees. Throughout this exercise it is important to focus your attention on specific muscle groups but you should also be careful to ensure that you continue breathing normally. 3. Gradually and slowly work your way up your body moving on to your upper legs, lower abdomen, chest, hands, arms and shoulders all the way up to your neck and head. Contract the muscles of your face, your eyes and your jaw. By now, your entire body should be one tight ball of tension. 4. Hold this tension for a moment an
