Relaxation training : To effectively reduce stress, it is necessary to activate the body’s natural relaxation responses through techniques such as deep breathing, rhythmic exercise etc. Stressors activate our nervous system disrupting the homeostasis. Relaxation techniques can restore homeostasis by producing the relaxation responses, a state of calmness.
Few most popular relaxation techniques are as follows :
Deep breathing meditation : This is a technique that is easy to learn and can be practiced almost anywhere. It involves long, slow and deep breaths.
Progressive muscle relaxation : This involves a two-step process in which one has to systematically tense and relax different muscle group. This leads to the relaxation of both mind and body.
Body scan meditation : This is a relaxation technique that helps the person to feel and be aware of the various sensations that occur throughout the body.
Mindfulness : The process of focusing and becoming aware of all internal and external experiences of the present moment is termed as mindfulness. It is believed that by staying calm and focused on the present moment may improve our mental well-being.
Creative Visualization : This involves imagining a scene, which makes the individual feel relaxed, free from anxiety and tension. This process has to be guided by a therapist.
Yoga : Yoga has eight stages. These stages serve as guidelines on how to live a meaningful and purposeful life. They serve as codes of moral and ethical conduct and self discipline. They even help to direct one’s attention towards their health and the spiritual aspects of the nature.
1. Yama : Behaving in accordance to the ethical standards.
2. Niyama : Maintaining self-discipline.
3. Pranayama : Breathing exercise that improves the functioning of respiratory system, thus rejuvenating the mind and body.
4. Asanas : Assuming various postures to improve functioning of various physiological systems to maintain homeostasis.
5. Pratyahara : Withdrawing our awareness from external objects and turns them inward. This withdrawal allows the person to observe his habits that may be detrimental to his health and likely to interfere with his inner growth.
6. Dharna : Focusing or concentrating of mind on a particular object.
7. Dyan : Meditation, i.e., prolonged concentration.
8. Samadhi: Prolonged meditation when one loses sense of time and place. [Any three]
