The demanding rhythms of everyday life can have negative consequences on our physical and mental health. For this reason, it is important to take a few minutes during the day to relax, in order to unwind and feel well. And yet, essential relaxation can be achieved mainly if we manage to make it part of our daily routine, integrating it into our lifestyle. So, we can adopt some healthy habits, which will contribute to our relaxation, either directly or indirectly:
10 tips for relaxation
- We breathe.Breathing is one of the simplest methods of relaxation and can effectively reduce the pressure of our body and mind anywhere and at any time. We sit or lie down in a quiet place, ideally at home, and put one hand on our belly. We inhale, counting slowly to three, and then exhale at the same rate. We feel our belly as we breathe. We repeat five times, or as many times as needed, until we feel calmer.
- We release physical tension.When we are stressed, we often experience physical tension as well. Its release is important in order to achieve the relaxation we desire. We lie on a soft surface, such as our bed or an exercise mat, stretch one part of our body at a time, and then slowly restore our muscles.
- We record our thoughts.When we’re stressed, it’s likely that recording our feelings in the moment can be stressful. We can do this in a notebook, conventional or even digital.
- We recognize the positive in our lives.Experts say that when we are stressed, we tend to focus on the negative parts of our lives, rather than the positive. Acknowledging the positive and beautiful events in our lives can, however, fill us with gratitude and help us relax. So we try to think of three good things that happened at the end of each day and write them down, even if they are seemingly insignificant.
- We visualize our calmness.We isolate ourselves somewhere quiet and start dreaming of a place where we will feel calmer; in other words, we dream of our own “happy place”. We close our eyes and imagine all the details associated with this place: what is there, the sounds, the smells. The more we “get into” our visualization, the more we will relax.
- We “connect” with nature.When we feel stressed, a short walk to the nearest park or, if possible, a trip to the countryside, is just what we need. Even a few minutes in nature is enough to calm down.
- We take care of good sleep.Deep sleep rests and relaxes us. To ensure it, we create a relaxing atmosphere in our bedroom, with low lighting, moderate temperature and silence. We wear comfortable pajamas, made of neutral fabric that will not irritate the skin, and turn off all kinds of screens. We choose to take a relaxing bubble bath or read a book before. It is equally important to go to bed at the same time every day.
- We hydrate.Dehydration can have a negative impact on our sleep, and therefore on our relaxation, as it is likely to dry out the nasal passages and lead to snoring, or even cause leg cramps. Therefore, we drink plenty of water, plain or in combination with herbs. For example, an herb famous for its relaxing properties is valerian, which has been used for this purpose since ancient times. Several studies show that valerian can help a person fall asleep, stay asleep, and achieve high-quality sleep.
- Accordingly, we reduce caffeine.Caffeine keeps us alert. Therefore, when our need for relaxation is great, it is good to avoid it. In addition, we also do not drink caffeinated beverages before bed, so that we can be relaxed during the night as well.
- We consume alcohol in moderation.Although alcohol can help us fall asleep, experts point out that it disrupts the quality of our sleep and, in this way, it seems that it is not, after all, a relaxing habit.
- We choose a balanced diet.It is known that nutrition plays an important role in maintaining our health, providing us with all the nutrients, which participate in various ways in the chemical processes of our body. It is possible, moreover, that the lack of certain such components affects, to some extent, the functioning of our nervous system or the secretion of hormones and, by extension, our desire to relax. Vitamins of the B complex and magnesium are some of the necessary nutrients for our body. Magnesium is involved in hundreds of biochemical reactions carried out in the human body. Among many other things, it contributes significantly to the proper functioning of the nervous system and muscles. Good sources of magnesium are green leafy vegetables, nuts, legumes, avocado, salmon and dark chocolate. On the other hand, B vitamins contribute to healthy brain function, proper nerve function and hormone production. Foods rich in B vitamins are milk, eggs, chicken, tuna, salmon and oysters. Also, dark green vegetables, avocado, potatoes, whole grains, legumes, and nuts.