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Here are 8 relaxation tips to help you look after your well-being when you're stressed, busy or worried.
1. Take a break.
Take some time away from your normal routines or thoughts.
Read a book or a magazine, even if it's only for a few minutes.
Run yourself a bath, watch a film, play with your pet, chop some vegetables and cook a meal.
2. Focus on your breathing.
Learning to breathe more deeply can make you feel a lot calmer and increase your sense of well-being.
Breathe in through your nose and breathe out through your mouth.
Try to keep your shoulders down and relaxed.
Place your hand on your stomach – it should rise as you breathe in and fall as you breathe out.
Try counting as you breathe – start by counting to 4 as you breathe in, and 4 as you breathe out, then work out what's comfortable for you.
3. Listen to music.
Listen to your favourite songs.
Turn it up and dance or sing along, or put your headphones on and close your eyes.
Really listen to the music.
Can you pick out different instruments?
Can you hear a drum beat or a certain rhythm?
Let yourself focus on the music, and let other thoughts drift away.
4. Picture yourself in a relaxing place.
Think of somewhere relaxing and peaceful.
You might choose a memory of somewhere you''ve been, or a place you have imagined.
Close your eyes, and think about the details of this place.
What does it look like?
What kind of colours and shapes can you see?
Can you hear any sounds?
Is it warm or cool?
Let your mind drift and your body relax.
5. Try active relaxation.
Relaxation doesn't have to mean sitting still – gentle exercise can help you relax too.
Look for a gentle exercise class in yoga, pilates or gentle stretching.
Try taking a gentle walk, going at your own pace.
You might choose to go for a longer walk, but even a few minutes of walking can help you feel relaxed.
6. Use a guided relaxation exercise.
Guided relaxation or meditation exercises are widely available, and lots of them are free to use.
You can search online, look for an app to download or see if your local library has any books or CDs.
Have a look for local meditation or relaxation classes- you could try your local Mind, or use an internet search engine.
7. Get creative.
Getting in touch with your artistic side can help you feel more calm and relaxed.
Try painting, drawing, making crafts, playing a musical instrument, dancing, baking or sewing.
Try not to worry too much about the finished product, and focus on enjoying yourself.
8. Spend time in nature.
Spending time outside and in green spaces can be great for your physical and mental well-being.
You could take a walk in the countryside or through a local park, taking time to notice trees, flowers, plants and animals you see on the way.
Or you could spend some time taking part in conservation, whether that's digging in your own garden or taking part in a local green project.
Don't worry if one technique doesn't work for you- try it a few times and, if it doesn't feel effective, move on to a different exercise.
Try to let go of your worries and take time to enjoy the exercises.
コツ:単語をクリックしてすぐ意味を調べられます!

読み込み中…

読み込み中…

リラックスの仕方 | 心の健康のために — 気持ちを落ち着かせる方法8選  (How to relax | 8 relaxation tips for your mental health

5946 タグ追加 保存
Angel Hsu 2019 年 9 月 9 日 に公開    A_TKSM 翻訳    Sophie チェック
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