Relaxation Techniques

1. Deep Breathing

• Relax your arms and shoulders
• Close your eyes. Slowly breathe in through your nose. You should feel your stomach rising.
• Exhale slowly through your mouth. Try to empty your lungs completely and let your stomach fall.
• Repeat several times until you feel calmed and relaxed. Practice daily.

2. Progressive Muscle Relaxation

• Sit or lie down.
• Begin with the muscles in your face. Frown hard for 5-10 seconds and then relax.
• Move on to your jaw. Tense and relax. Then, move on to other muscle groups until you've tensed your whole body.

3. Visualization.

• Sit or lie in a comfortable position.
• Imagine a pleasant, peaceful scene, such as a lush forest or a sandy beach. Picture yourself in this setting.
• Focus on the scene for a set amount of time. Then gradually return to your other activities.

4. Meditation

• Sit or lie in a relaxed position.
• Close your eyes. Concentrate on a calming thought, word, or object.
• If you're having trouble, try repeating a word or phrase over and over, such as "let go" or breathe.
• Gradually, you'll begin to feel more relaxed.