Tips For Relaxation by Dr. Sara S.

Before we read one more list of things to do to relax lets assess if that list will really solve it?

Yes, you can skip to the end – there is a list, your pointers… that you will forget as soon as you read them and be in the same predicament as you started to look for that “open secret for success”.

As we ask for relaxation, we really seem to look how to reduce stress and anxiety. 70% of adults in the US say they feel stress or anxiety daily. In the typical modern fast-pace lifestyle we don’t take time for ourselves – we move from task to task. This is the traditional view of the “must-do” and “list-making” to be successful.

We ask about relaxation after we have stressed out about our schedules…. Does that make sense? If you look at it as business model, the expended energy (overspend energy to squeeze one more thing in an already very full schedule) does not give you the needed return on investment (all the other scheduled priorities and not time for self to refresh body and mind). So this kind of business is running on loss not profit. How long can you keep that kind of business afloat? Not very long, I bet. So why do we keep doing the same things over and over again, expecting different results? …. We would not accept such a business model, would we? We tell others to relax while we take on more tasks with intend to help or feel sense of purpose, as if we are in competition with time itself.

How do we become better to ourselves and reduce stress and anxiety?

One way to “smooth out” a 90+hour week of school, jobs, family and other important responsibilities is to start allocating time on the calendar for that meditation or that walk you always longed to do and reduce some of the other times we tend to overspend our energy with the belief that the more time is spend there [on that task] the better the work will be, the more my friends will like me etc. Personal time can actually increase our productivity and outlook on life; it helped me juggle the 101 things that came my way daily.

Give yourself the permission to invest into your self 1hour a day. In a 12h [work] day there can be an hour of time for self - away from work, school, electronics, TV, calls, homework etc. You can even break it out in 30 minute segments so you do complete your obligations for work, school, family etc.

Treat that scheduled time for a walk, for meditation, for a swim or yoga as if it was an appointment with a Doctor or a Tutor. You would not just cancel those appointments, would you? Add the event to the calendar and use the same language to share your availability when others request your attention and presence:  “I have already and appointment at that time (which you do, in this case with yourself), I am available at this other time…” after few practice rounds it will become a natural process. It will feel that this right from the start. It will become an experience of relaxation that supports the success of all other endeavors throughout the day. Your will can manifest the time scheduled in your behalf.

Perhaps schedule in the hour for yoga practice or meditation also with 10-15min travel time before and after and stick to it – don’t double-book that time or allow for other responsibilities (helping a fiend etc.) to override the time you schedules for yourself. Don’t let other event prior to the scheduled personal time run over and encroach on the next appointment (your personal time) and think it's ok, I can do it next week. Next week we continue the same patterns and so on, the old habit creeps back in.  If you are meeting with a friend let them know ahead of time how much time you have and when you have to head out to the next appointment, let them know that the next appointment is just as important to you. A good friend will appreciate your honesty and perhaps help you stick with your plan. If anyone pulls a “guilt trip” on you – they may not be supporting you in your personal growth - and its ok to let them know that too, you will be surprised to see how fast people learn how they can help you and show support. You are role-modeling to them as well and next thing you know it can become a common courtesy among the group of people you are surrounded with to honor individual time.

1. Schedule time to be off electronic devises (including TV) – 2h in mid-day and at least 2h before bed time (no electronics in the space you sleep / rest). 
2. Take walks in nature
3. Rejuvenate with a face mask or a bubble bath
4. Go with a friend to a class at the Student Rec Center and hold each other accountable for a follow up on the visit. Exercise reduces stress hormones, improves mood, increases confidence and promotes sleep. 
5. Schedule a massage 
6. Reduce caffeine intake - If you notice that caffeine makes you jittery or anxious, consider cutting back.
7. Write it down - One way to handle stress is to write things down. While recording what you're stressed about is one approach, another is jotting down what you're grateful for. Gratitude may help relieve stress and anxiety by focusing your thoughts on what's positive in your life.
8. Lough – laughter relieves your stress response, and relieves tension by relaxing your muscles.
9. Learn to say “no” - Take control over the parts of your life that you can change and are causing you stress. One way to do this may be to say "no" more often. Be selective about what you take on; say no to things that will unnecessarily add to your load to reduce your stress levels.
10. Avoid procrastination – the way of the creative mind is to “simmer” ideas and delay taking action. It only works for so long before the whole body starts to stress out “waiting” for the mind to “get ready” and starts the project, assignment, task etc. Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list. Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.
11. Practice mindfulness - anchor yourself to the present moment.  
12. Take a yoga class
13. Practice deep breathing - Mental stress activates your sympathetic nervous system, signaling your body to go into "fight-or-flight" mode. During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels. Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.
14. Schedule time for self and stick with it. 
15. Support another friend in their time to relax and rejuvenate –  do it together. 

Hi, I am Sara S. – an “earth traveler” and a yoga teacher with diverse experience in design for human health and wellbeing, academia, water sports, martial arts.  I follow an intuitive contemporary yogic lifestyle and continue to expand my knowledge and experience with key human factors: anatomy, ergonomics, and human cognitive behavior, Nerokinetic Therapy with anatomical movement patterns, the effects of sound and nature on human vibration, yoga philosophy, quantum physics, bio-mimicry and electrical principles of Biologic Architecture.