Before 2020 and all its unforeseen events, the World Health Organization (WHO) already saw stress as a global epidemic.
With COVID-19 and confinement measures, uncertainty increased, and people had to adapt to situations they had never faced before. One of them involved spending most of their time at home. A second was learning to deal with extra stress.
Although the isolation period has already passed, there are still those who think that in order to feel calm they must leave their home, travel, or have a large budget to spend on special items; but the truth is that peace of mind doesn’t depend on those factors.
Across the globe, wellness specialists agree on one thing: home should be a space where people can relax and feel peace every day.
That’s why at EFOODTRAINER we wanted to share some relaxation techniques that you can do at your home..
Why is it important to relax?
Although we sometimes don’t realize it, being on constant alert affects our physical and mental health, our productivity at work and even the way we relate to others.
In addition, stress increases your chances of developing diabetes, infectious diseases, and cardiovascular disease. Therefore, it is important to become aware that relaxation is more than just a pleasure, it is a necessity.
Freeing our body and mind from stresses has great physical benefits: it lowers blood pressure, heart rate and stress pain. In addition, it improves the functioning of the digestive system and rebalances neural levels.
Relaxing also helps people enjoy mental health and improve their quality of life, as this feeling of calm improves rest and reduces anxiety and distress.
Now that you know how important it is to have moments of peace in your daily life, we will tell you some activities you can do inside your home to relax.
This is one of the most widely used relaxation techniques due to its great benefits.
The goal of meditation is to connect with the present moment and be more aware of our body, our sensations and thoughts without judging them.
What is meditation? It is a technique of putting all your attention on breathing, such as inhaling and exhaling slowly and deeply. It’s important to control your breathing and take it at a pace you’re comfortable with.
Remember to sit with your back upright and breathe through your nose, checking that your abdomen becomes inflated and deflated every time you inhale and exhale.
While breathing, try to keep your mind blank and if any thoughts or distractions occur, don’t get frustrated and try to focus again on your breathing..
If you’ve never meditated before, you can start by trying to meditate between 3 and 5 minutes a day. You can also use videos of guided meditations that are made especially for beginners.
At first you may have a hard time meditating, but it’s all about practice. Once you get acquainted with the technique you can do it for 20 – 30 minutes a day and enjoy it fully.
You may think that laughing is not a relaxation technique, but it has positive effects on our health.
Genuinely smiling helps the brain release endorphins, serotonin and dopamine, which are three substances that relax the body and lower blood pressure.
Each day be sure to include some that bring you a smile and generate pleasure. For example: watch a funny series, read a humorous story, watch a stand-up comedy or spend time with people who put you in good spirits…
Stretching muscles and relaxing them helps release tension from the body. That’s why physical exercise is one of the keys to reducing stress.
A good way to do relaxation exercises is to start by contracting and loosening the muscles from head to toe, in an orderly manner, while concentrating on how each part of the body gradually relaxes.
Another exercise you can do at home is yoga… Like meditation, there are different levels of complexity. You can start with the most basic and increase the difficulty as you feel comfortable.
Note: It’s important to choose an activity you like, so you can practice it regularly. How about jumping rope, dancing, going up and down stairs or starting a workout routine that allows you to move around and sweat a little?
How long has it been since you colored? This is an activity that can be very relaxing for both children and adults.
Soft, continuous movements when coloring defined spaces help you stay focused only on that activity and it can help you temporarily disconnect from stressful thoughts that can affect your well-being.
There are also those who prefer to draw spontaneously to free themselves from stress. For example: if you feel tense, they recommend drawing patterns (similar figures that have an order); if you need to concentrate, draw using dots; and if you’re exhausted, draw landscapes.
There are even those who use mandala coloring as a self-awareness tool, which allows you to connect with yourself and become aware of certain emotional states.
What did you think of these relaxation techniques? Would you try any?
Meditation, laughing, exercising and coloring are simple practices you can do at your home, without investing too much time or money.
Remember that every person is unique. So, if you don’t identify with any of these activities, we invite you to explore new options and identify what brings you peace.
You may prefer to try a new hobby like making your own garden at home, cooking, writing daily about your experiences, or creating a self-care routine that includes listening to relaxing music and a good hot bath. Until next time!