Today is National Relaxation Day. The day was created by 9-year-old
Sean Moeller of Clio, Michigan in 1985. It is celebrated annually on August 15th.
It is a day to encourage taking time to slow down and unwind. A day to focus on
taking care of ourselves. To recuperate and rejuvenate our minds and bodies. It
has been shown that stress can be harmful to our mental and physical health.
Doctors recommend finding ways to relax to reduce stress and improve overall health.
Most people may know what stress is but what are the effects on our bodies? There
is a way to use our bodies to relax. There are different ways you can relax,
activities for enjoyment as well as relaxation. I will share a few of my favorite
ways to relax.
There are two types of stress. Acute stress is the short-term
reaction to a specific event such as riding a roller coaster or avoiding a car
accident. The heart rate rises but once the event passes, the body will relax
and return to normal. Many people seek out this kind of stress because it gives
them a thrill or excitement. However, chronic stress is the long-term reaction
caused by repeated stressors which can become so routine that it is accepted as
normal whether it is job stress, family situations or financial problems. Chronic
stress can lead to adverse effects as headaches, stomach ulcers and increased
blood pressure and can increase risk of heart disease, heart attacks and
strokes. Relaxation is the most powerful psychological tool we have to battle
against the effects of stress. The Relaxation Response was coined by Dr Herbert
Benson, professor, author, cardiologist and founded of Harvard’s Mind/Body
Medical Institute (Mitchell, 2013). The technique Dr. Benson describes reminds
me of meditation, there has been evidence that any activity which relaxes the
mind and body can elicit the Relaxation Response. The response is a physical
state of deep rest that changes a person’s physical and emotional response to
stress (Martin, 2008) and is the opposite of the fight or flight response. Practicing
relaxation techniques once or twice a day for 10-20 minutes has great benefits
(Mitchell, 2013) including lowering the heart rate, lowering blood pressure and
alleviates symptoms of a variety of conditions including hypertension,
arthritis, insomnia, and depression (Martin, 2008).
There are multiple ways to relax. The most commonly method
used is often meditation. Meditation is done in relaxed position, eyes closed
and repeating a calming word or phrase. Some use a chant or repeating a word,
such as “love,” “peace,” or “calm,” any word that you find peaceful. Some say
prayers or phrases from holy scriptures. For instances, Christians use the Lord’s
Prayer or verses from the books of Psalms or Proverbs. Creativity can be
relaxing. You find coloring peaceful? Have a stack of coloring books with
crayons, markers, and/or colored pencils. Even doing a puzzle can be relaxing. Maybe
you enjoy classical music. While any music helps us feel better, but classical
music has been shown to slow the heart rate, lower blood pressures and even
decrease levels of stress hormones (Mental Floss). Plants and nature in general
are another great way to reduce stress and relax. Whether it is talking a walk,
getting out in nature for a hike or simply doing yard work, plants are
effective at increasing oxygen and clearing toxins, which help easier breathing
(Mental Floss). Even having plants around the house can have positive effects. I
placed plants in the window behind my kitchen sink and it has had a brightening
effect. Lastly, laughter. More laughter means less stress. Laughter triggers
the release of endorphins, which help create a positive state of mind and boosts
optimism, self-confidence, and feelings of self-worth. Watch a funny movie, TV
show or spend time with loved ones who make you laugh.
I have a few favorite ways to relax. First, reading a good
book is always a nice way for me to calm down and refocus. I usually grab a
book I have read before, usually a favorite romance novel, pick a random spot
in its pages and start reading. It doesn’t take long to feel relaxed and calm. Second,
writing is a very calming activity for me. Either it is writing a blog post, a
short story, I can get lost in the words, the rhythmic clicking of the keyboard
and I feel better after. Sometime the writing is worth keeping and sometimes it’s
not, but it is the actually writing that matters. Third, I love watching a favorite
movie to relax. Funny, simple or a guilty pleasure, a couple hours lost in the
movie can help. A few of my favorite films to watch are The Princess Bride (1987),
The Wedding Singer (1998) or any Disney animated film. Watching a movie
usually helps bring the laughter needed for an uplifting boost. Lastly, a hot
bubble bath with a cold drink. The drink can be a regular soda or an alcoholic
drink, it does not matter. I like to lay back and let the hot water soothe me
as I sip my drink. Essential oils can be added to the water for an extra boost.
Lavender and chamomile are top picks. However, before using any essential oils,
pay attention closely to directions and methods to add them to your bath water.
In conclusion, stress is a normal part of life and in some
cases, it is unavoidable. However, we do not have to let that stress wreak
havoc on our bodies. Having a relaxation routine to unwind at the end of the
day is important to combat the adverse effects. Dr. Benson’s Relaxation
Response Technique is a good way to start. It doesn’t have to be as involved as
yoga or meditation; it just has to help you relax. Coloring, puzzles, music are
just a few examples. I enjoy many activities including reading and watching a
movie. The key is to find an activity which you find enjoyable and relaxing and
take time to participate in it, daily, if possible or weekly, if it is not. In honor
of National Relaxation Day, take the time to find something to encourage
relaxation for today and every day.
References
Martin, Sara (2008). The power of the relaxation response.
American Psychological Association. https://www.apa.org/monitor/2008/10/relaxation.
Retrieved August 12, 2020.
Mental Floss (no date). 15 Scientific Ways to Relax for
National Relaxation Day. Mental Floss.com. https://www.mentalfloss.com/article/58326/15-scientific-ways-relax-national-relaxation-day.
Retrieved August 12, 2020.
Mitchell, Marilyn (March 29, 2013). Dr. Herbert Benson’s
Relaxation Response. Psychology Today. https://www.psychologytoday.com/us/blog/heart-and-soul-healing/201303/dr-herbert-benson-s-relaxation-response.
Retrieved August 15, 2020.
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