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13.04.2014
Checkout this recent Science 20 post from neurophysiologist Paul Bretherton on several relaxation techniques indented to help reduce anxiety and stress levels in the body. The simplest meditation is to find a relatively quiet place, close your eyes and focus on the sounds of the environment around you.
Studies show that exercise can help improve mood temporarily in individuals who are stressed, anxious or depressed. Writing down your anxious or stressed thoughts is one of the best ways to deal with the problem of anxiety and stress, especially if it is a reoccurring one.
Read more from Bretherton on the importance of practices like meditation in the reduction of stress and anxiety here. If you've been around meditation for a while you know that it's helpful with a lot of things. With Labor Day around the corner, school-aged children from all around the country are either back in school or quickly preparing for a return to the classroom. I'm not sure why, but most people are reluctant to admit they would like to increase their overall happiness.
If you pay attention to yourself and those around you, more often than not you will find that most of us suffer from a closed heart. The truth is that we live in a society that consciously or unconsciously promotes the belief that if people can change their outsides that their insides will follow suit.
For those parents of school-aged children, all you have to do is think back to when you were in school to appreciate how anxiety ridden the whole schooling process can be. If you're anything like me, on a daily basis you come into contact with people and situations that, well cause you to become frustrated. Although the word charka is foreign to most people, put simply, it represents an energy vortex found in the body that helps to regulate mental, physical, and spiritual health. The reasons for meditation are as diverse as those who practice this ancient healing technique. Are you the type of person that stops to smell the roses, or are you a person that charges down life's path attempting to see as many of them as possible? For those who don't know, one of the main purposes in getting a good night's sleep is to allow your brain the opportunity to go into an alpha wave state. When it comes to stress and anxiety, most know that unless addressed through practices like meditation, these two silent killers can ultimately lead to physical and emotional distress. If you're like most people, your days are spent running around doing sometimes odd, sometimes purposeful things that hopefully amount to a life well-lived. With regard to health and well being, truth be told, I haven't yet found anything closely resembling the magic pill. I don't know about you, but when I was a kid you could go out and play and no one could find you until you were good and ready to come home.
Of all the meditation techniques practiced, one of the more challenging is Vipassana meditation. Doing 20 to 30 minutes of deep relaxation per day may improve concentration and sleep quality.


Inhale slowly and deeply through your nose and deep into your lungs, so your abdomen expands. These tighten-and-release muscle exercises can quickly help reduce muscle tension, head and back aches, and insomnia. Do the following for at least 20 minutes per day in a quiet location and comfortable position. For each of the following body parts, tighten for about 10 seconds, and then release and relax for about 20 seconds before moving on to the next body part — visualizing muscle tension evaporating. Mentally scan your body for any leftover tension, and repeat the squeeze-release on that area. Guided relaxation techniques can be recorded for you by one of our counsellors at Phoenix Counselling Agency or simply repeat yourself and record an mp3 and listen to this daily. Other ways to improve your Anxiety and Depression can be visualisations, Being more mindful and try our blog on 10 tips to being stress free.
Phoenix Counselling and Traning Agency CIC provides counselling, coaching and wellbeing services to individuals and businesses in  Widnes, Runcorn, St Helens, Liverpool and surrounding areas.
Call 0151 420 2360 or 07969 204606 and ask for Kelly or Elaine to book your free assessment.
Categories: Depression, Stress Tags: anxiety, anxiety treatment, depression tips, depression treatment, relaxationKeep In Touch!! Domestic Violence In Halton: We Need Your HelpDomestic violence is a very sensitive subject. Rather, successful navigation through tumultuous times necessitates using creative ways to weather the storm. In the article, Bretherton discusses what happens in the brain when a person is stressed and why it’s so important to practice proper breathing, meditation, and exercise techniques, as well as focusing on the here and now, listening to music, and keeping a journal. This is why it is advisable to breathe in deeply through your nose and try and fill your lungs with fresh air and release it through your mouth. In fact, for people with mild or moderate depression, 30 minutes of intense exercise can be as effective as medication for improving mood.
Imagine that with each foot-fall (while jogging for example) pent up aggression, energy and frustration is leaving your body through your legs and into the ground. When you write them down, you are letting it all out and this is very good for your mind and body.
For most, the practice involves grabbing a cushion, plopping oneself down with eyes closed, and turning one's focus within. Emotional challenges, physical problems, and spiritual maladies are just some of the things that meditation can help provide both relief and insight into. Unfortunately, this view on how to cultivate peace and happiness is focused in the wrong direction.
Some use it to relieve stress and anxiety, while others use the practice to tap into their creative center. Practice at a regular time if possible, such as on awakening or before bed or a meal (an empty stomach is always best).


Alternative practices like meditation are essential in that they not only calm the mind and body, but also help to get at what’s driving the disequilibrium in the first place. These practices generate positive alpha brain waves which are associated with alert, yet relaxed thinking. When thoughts arise, push them aside and refocus on the sounds, smells and temperature of your environment. As music helps to induce moods, a good technique is to make play lists of all the music you find relaxing. People who do not respond to medications may also show improvement in mood when they exercise. I find it helpful to imagine that pent up stress is like mud on my trainers and I leave a little of it behind with every step or that it is like electricity flowing through my legs and into the ground.
After a few initial deep breaths, begin to breath normally and focusing on your inhalation and exhalation separately.
Take that music to a quiet place where you can sit for 15-20 minutes and focus on the music. Exercise can be cathartic, meaning that pent up energy or feelings can be released by physical exertion. This might sound silly, but if the imagery is relevant to you, it is more likely to be effective and it does work. This is especially helpful when you have just finished the breathing technique as you will have a clearer mind as a result. This will act as a type of mantra and will result in intrusive thoughts popping into your awareness. Again, when stressful images or thoughts occur, push these to the side and refocus back on the music. Blood levels of beta-endorphins have been found to increase to as much as five times their resting levels during prolonged aerobic exercise (over 30mins). By doing this when you are stressed or upset (within reason, not a good idea to do this in the middle of a meeting) you will retrain yourself to decrease Beta waves and slow them into the Alpha range.
The rule of thumb here is, if YOU find them relaxing, they will work, there are no miracles here. This measurement varies from person to person and is affected by how regularly one exercises. Music you already find relaxing will work just as well if not better the tailor-made relaxation music. However, the benefits are clear; exercise can reduce the physical symptoms of stress and anxiety.



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Comments to «Relaxation techniques for anxiety and depression test»

  1. crazy_girl writes:
    Another retreat soon and in closed retreats the practitioner doesn't talk catholics and Orthodox Christians.
  2. Joe_Black writes:
    Articulate their very own ideas and feelings.
  3. SEKS_MONYAK writes:
    Line, as I could not have accessed the psychological noise in my thoughts foreign people now travel.
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