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Stress Reduction Techniques
By E. Green
2004-01-07
Sometimes wedding planning can be completely overwhelming. Here are some tried and true techniques to help you relax and keep perspective.
Progressive Muscular Relaxation
Progressive Muscular Relaxation can help relieve physical symptoms of stress such as muscle knots and headaches. Lie down somewhere where you won't be disturbed for 5 - 10 minutes and, starting with the muscles in your feet, tighten them as hard as you can for about 10 seconds and then let them completely relax. Then move up to to the muscles in your lower legs and do the same thing. Slowly work your way up through all the muscles in your body, finishing up with the muscles in your face. Take a few deep breaths and be aware of how relaxed you feel. Say to yourself "I am relaxed" several times. If you do this exercise regularly, you may find that just saying the words "I am relaxed" will trigger the same feelings as when you do the exercise.
Imagery
Imagine a relaxing scene, a peaceful place or a happy event. Try to incorporate all of your senses into imagining that you are really there; what can you smell, is there a breeze, can you feel the sun on your skin etc. Now visualize your stress as a physical thing that can be removed from your body. For example:
Imagine a large jar with a lid. Lift off the lid and put inside all of your stress, worries, unresolved conflicts or anything at all that is keeping you from being completely relaxed. Put the lid back on the jar and know that it will stay there until you decide to remove it.
Imagine a large light switch on a wall. This switch can be used to turn on or off anything you want. Focus on the thoughts, feelings, emotions you would like to stop, and then visualize yourself turning off the switch. This works particularly well for managing physical discomforts like headaches and insect bites.
Imagine lying on a beach right at the waters edge (only if you are comfortable with water) The water is warm and the waves gently wash over your body. Each wave brings you deeper into relaxation and washes away tension. You can imagine the same thing with your breathing. Breathe in relaxation and out tension.
Thought Awareness
When you experience negative or stressful thoughts, acknowledge them and really pay attention to what you are thinking. Do not let them just murmur in the background. Write them down if necessary. Then decide whether or not your thoughts are logical, realistic or valid. Assess whether or not your reaction is appropriate. Suggest positive, alternative possibilities to yourself.
These suggestions are general coping strategies. They are not meant to replace medical help. Please contact your doctor if you are having difficulty managing stress.
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