by David Rainham M.D.

"This art of resting the mind and the power of dismissing from it all care and worry is probably. one of the secrets of energy in our great men." - J.A. Hadfield

 

Relaxation is a powerful tool! Learn to relax yourself, do it regularly, and you'll find it easier to keep anxiety at the right level to cope more effectively with tough situations and difficult people. You'll feel generally more healthy - and even improve your golf game! Here are four simple ingredients for effective relaxation:

• First: Don't try to relax! Get fairly comfortable, and simply pay attention to any tension , aches and pains, or anxious thoughts you may have. Don't do anything - just observe tension - and it will probably start to fade.
• Second: Focus on your breathing. Aim for long, slow, regular breaths. Let your stomach swell out like a balloon as you breathe in, then let it deflate as you breathe smoothly out. On the out breath, try to let go of all the air, imagine tension flowing out of your body, and allow your chest to sag downwards as you exhale (which automatically relaxes the muscles of the shoulders and neck) . Your breathing will settle more easily into a regular rhythm if you imagine ocean waves, or the swing of a long pendulum. Try breathing in to a slow count of four, hold for two, and breathe out to a slow count of six.
• Thirdly, Relax muscle groups one at a time. Let muscles progressively become more limp and slightly heavier with each breath, perhaps counting slowly from 1 to 5 or as you do so. Mentally repeat a phrase like "My arm is heavy and relaxed", or "My legs are feeling warm, heavy and comfortable".
• Fourth, use your imagination to relax mind and body. With eyes closed, picture tension slowly flowing from your legs, arms, head and stomach towards your chest, ready to be blown away along with each 'out' breath. Picture a relaxing place or scene, a beach, a garden, a river, even a warm bath. Make it up, or use a memory you associate with relaxation and fun. Use all your senses to make the image more real - and focus on details. If you're picturing a beach, watch the waves rolling in rhythmically, hear the surf pounding, and feel the sun's heat shining down on your face, warming your whole body.

Anxious or negative thoughts can really interfere with relaxation. One way to overcome this problem is to stop trying to relax, don't try to banish stressful thoughts, but allow them to come into your mind. Visualize them as clouds passing overhead which just float away; write worries on an imaginary blackboard and let rain slowly wash it clean - or put them in boxes and have a fleet of trucks remove them! Try tensing up all your muscles and let them relax in their own time. By accepting the tension and worry, you allow relaxation to occur naturally. But if you get frustrated, go and do something useful and come back to relaxing later.

Learning to relax and use your imagination makes you very powerful; you'll deal more effectively with stress and be more likely to achieve your goals. It takes practice - but it's well worth the effort!

For More information on Relaxation and Stress Management, call 1-800-771-5776