Can You Relax?

Relaxation is a word I do not use much in my life. 

I wrote a previous story about this year and how I feel so you can get a little understanding of how I needed this information: How Am I Supposed to Feel

I NEED TO CHANGE, WHAT ABOUT YOU?? – Here are some tips – Thanks to Dr. Steven Wengel, UNMC

The three “Rs” help you cope with stress:

1. Relationships
2. Routines
3. Relaxation/reflection

RELATIONSHIPS

1. Stay in touch with family and friends
2. Listen for stress/distress in others
3. Form a “buddy system” – check on others

ROUTINES

• One of the most important things you can do for yourself is sleep. (I am terrible at this)
  • Adequate sleep can do many things for you – help your mood, reduce anxiety, and help you remember (I need help with this!)
• Another important aspect of relaxation may sound odd, but it is Exercise!
  • (I let my mind wonder on runs and it honestly is my relaxation)
  • Some of the things Exercise can do for you is help with mood, anxiety, focus and help with problem solving abilities.
  • Getting outdoors and simply being in nature reduces stress!
• Another big one is a healthy diet
  • Improves your self-esteem
  • Can reduce depressive symptoms

Some simple things to keep your routine intact (especially if you are working from home)

1. Hygiene – simply take a shower or bath everyday
2. Make your bed every day

RELAXATION

SIMPLE RELAXATION TECHNIQUE – FOLLOW THESE STEPS

• Pick a short phrase or word – such as “one”, “Peace”, anything for a focus word or phrase
• Sit quietly in a comfortable position and close your eyes
• Breath slowly and naturally, and as you do, say your focus word, sound, phrase, or prayer silently to yourself as you exhale.
• Assume a passive attitude. Do not worry if other thoughts come in, just tell yourself “oh well” and return to your repetition
• Continue for 10-20 minutes – but DO NOT set a timer
• Practice this once or twice daily – some good times to do are before breakfast and before dinner.

GREAT FREE MEDITATIONS – (I found these very relaxing)

Guided Meditations – UCLA Mindful Awareness Research Center – Los Angeles, CA (uclahealth.org)

AVOIDING THE HOLIDAY BLUES

• Look for ways to include others: “Ding-Dong Dashing” – leave a gift/surprise on someone’s doorstep and ring the bell and either run away or stand in the yard to say hi.
• Do not talk about controversial topics. If they do sneak into the conversation, have a stop word such as, “mistletoe”!  Once the word is spoken, lighten the conversation
• Volunteer
• Acknowledge your feelings
• Reach out to family and friend

SELF-CARE (VERY IMPORTANT)

• Make sure to Take a Break:
  • 15-minute walk
  • Stargazing
  • Listen to soothing music
  • Read a book
  • Get at least 7 hours of sleep
  • Spend time outside
  • Meditation
  • Mindfulness
  • Journaling
    • Grab a journal
      • Write down 1 x a week 3 things you are grateful for and then do this each week and they have to be different things each week – simple things like, “I am grateful for having a job”, or “I am grateful for Cyber Monday sales!” 😊

WHAT NOT TO DO
-Doom scrolling – DO NOT LOOK FOR THE BAD NEWS

-Find the right dose of information – STOP dwelling on all the things that could go wrong

Relax and enjoy life, we all have to find a way!!  

I put some links above to some relaxation devices just to help you on this journey.