Progressive Muscle Relaxation -
The stress reaction does not automatically
turn off without some measure to close it down. Sit in a comfortable
chair and close your eyes. Make a tight fist with your left hand as
you say to your finger muscles "Tense." Then release the fist
and say; "Relax" Repeat this with your right hand. Then tense your
arms by touching them to the shoulders and relaxing them with the
command. Raise your arms over your head reaching for the sky and
then relax them. Push your chin to your chest to tense your neck
and then relax it. Tense your chest muscles with deep breathing
and then relax them. Tighten your stomach muscles and relax them.
Curl your toes tightly and relax them. This procedure will cut off
the stress reaction. Use it after the work day is over.
Threefold Calming Command -
Another shorter technique may be
beneficial when there is not time for longer and more thorough method.
Say to yourself: "Be calm, keep cool, relax." Then count slowly to
yourself by thousands 1000, 2000, 3000, 4000, 5000, and then repeat
the Threefold calming command to yourself. This can be repeated.
Meditation -
Meditation is a form of bringing to the mind positive
experiences. This thought process brings on a measure of relaxation
and halts the stress reaction. Review the positive experiences of
the day and jot them down to refer to on future day.
Imaginary Experiences -
Close your eyes and go down to the beach
in your imagination. Smell the salt air, watch the waves as they
roll to the shore. Hear the soothing sound. Look above at the
seagulls and pelicans. Feel the sand between your toes. Use as
many senses as you can. Some people enjoy mountain scenery. Views,
gurgling streams, and waterfalls are relived in the imagination.
Smell the fresh air, feel the cool breeze visualize the beautiful
wild flowers and rock formations.
Descend To Calmness -
After your fantasy experiences return to the
city in your mind. Start at the 10th floor on an elevator and count
the floors 9, 8, 7 until you reach the ground floor.