How to do mental relaxation exercises

We live in a society with a lot of stress and the demands that we face on a daily basis generate more than one headache. Likewise, we often think that we will be able to solve complex situations that in the end we cannot fulfill. We could summarize this problem in a single word: demands. In this way, our mind permanently seeks resources to achieve strategies that bring us closer and closer to these self-imposed demands.

However, this can wear us down a lot and leave us in a prolonged state of tension and nervousness, so it is important to rest from the obligations and impositions of life. In this Psychology-Online article we will explain how to do mental relaxation exercises.

Index

1. Meditation
2. Writing
3. Physical exercise
4. Display
5. Listen to soothing music
6. Deep breathing
7. Practice yoga
8. Drawing and painting
9. Let go of negative thoughts
10. interrogate ideas

Meditation is part of the psychological therapies that aim to focus attention on the present. This relaxation technique can be practiced independently through a series of steps:

1. First of all, meditation should be done in a quiet environment that is away from external stimuli that encourage distraction in the person.
2. Once this is achieved, special emphasis is placed on diaphragmatic breathing so that muscle relaxation occurs.
3. Lastly, resources such as visualization are used to achieve a total focus on the thoughts, emotions and behaviors that we have in the present.

When we are stressed, our mind cannot rest because it is subjected to a large number of tormenting thoughts. One of the methods to avoid this type of ideas lies in resorting to writing exercises, since this allows us express negative feelings in an external place that prevent us from relaxing.

To carry out this mental relaxation exercise, it is necessary to describe in as much detail as possible how we feel at that moment. On the other hand, writing also offers the possibility of inventing fictional stories in which a personal aspect appears that causes us discomfort. By writing it down, it is possible to get a break from daily worries.

Sport is a good ally of mental health, since produces a release of contained stress through physical exercise. During these activities, the brain secretes hormones that provide relief to both the body and the mind, such as dopamine and the endorphins.

In turn, this activity requires focusing attention on the movements, strategies, functions and objectives of the moment, which allows us to distract ourselves from daily stress and worries. However, it is important that the physical activity performed is of personal interest.

Visualization is a mental relaxation technique that consists of evoking imaginary scenarios. In other words, when we visualize a quiet place to try to relax, our mind can move to those places and reduce tension. As an example, we can cite visualizations that are related to a beach, the sea, among others.

Everyday noises interfere with our mood and prevent us from establishing an optimal distance from unpleasant moments. the relaxing music decreases heart rate and agitation of our daily life, so it can be an excellent mental relaxation technique.

On the other hand, in order to relax listening to music, it is necessary to listen to music that like in a quiet place that is away from external noises that can interrupt the break.

When we breathe deeply for a long period of time, the mind can rest from repetitive and incessant thoughts. First of all, air should be inhaled progressively and slowly until the capacity of the lungs is filled. After a few seconds, slowly exhale the same amount of air to avoid blowing it out suddenly. It is important to repeat the same procedure until both the body and the mind get used to it.

If you want to know more about this topic you can consult diaphragmatic breathing exercises.

Several are currently known benefits of practicing yoga daily. Although yoga could be considered as a physical exercise, its methodology varies with respect to other activities. While sports involve an activation of the nervous system that affects the muscles, yoga is performed through body postures and deep breathing.

In turn, yoga is considered a spiritual practice because connect the body with the mind. To do it correctly, you can use tutorials or attend personalized classes by a trained instructor.

As with writing, drawing and painting allow us capture all the feelings we have inside and express our emotions. Both drawing and painting are related to personal tastes, so doing any of these activities decreases the intensity of the thoughts that haunt us daily.

This mental relaxation technique can be applied in any field. Basically, it consists of write down negative thoughts on paper and, later, place the annotation in an inconspicuous place or throw it away.

The purpose of this exercise is to understand that there are thoughts that we must remove from our lives because they are harmful. In an illustrative way, when we discard an object that is not to our liking, we try to remove or subtract its value.

If stress persists over time, it is because the thoughts that sustain it have an important value for us. Brainstorming is another mental relaxation technique that allows decontaminate negative thoughts.

In this way, we can turn the affirmations into questions to produce a mental relaxation that improves the quality of life. Some examples of these questions might be "is it really important?" "why do I care so much about this?" "What is the point of my concern?", among others.

This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

If you want to read more articles similar to How to do mental relaxation exercises, we recommend that you enter our category of Personal growth and self-help.

• Chóliz Montañes, M. (2018). Techniques to control activation: Relaxation and breathing. Faculty of Psychology, University of Valencia.
• Rodríguez-Rodríguez, T., García Rodríguez, C.M., Cruz Pérez, R. (2005). Relaxation techniques and emotional self-control. MediSur Electronic Magazine, 3 (3), 55-70.