Maybe they are in a situation, where stress cannot be avoided, and in which it represents a normal bodily response to mental stress. In this case, they may have little success with restructuring their daily lives or their thought patterns, because the stress is simply there.
We already know, that stress is only unpleasant and harmful, when it exceeds a certain level. This level is determined by personal resilience, but above all through the relationship between tension and balance.
When you can't control the stress, so it only seems logical, to approach the problem from a different angle - their everyday life has a stressful effect on them, and what they need in this case, is an improvement in your individual balance.
Severe stress requires an appropriate balance, and fortunately it is usually reasonably easy to do, to at least counteract the negative stress in one way or another.
But even then, when they are not feeling particularly stressed, the integration of sensible compensatory measures into their everyday life can be an important step - in this way they can build a protective wall, which increases their stress tolerance and allows them to do so, turn negative stress into positive.
The most important method in this type of stress treatment is active relaxation, a method, which is particularly important in the wellness sector. With active relaxation, you don't just wait for it, that relaxation occurs (which is usually very effectively prevented by the presence of stress), instead, one works specifically towards the creation of a relaxed state.
All possibilities of active relaxation are based on the simple principle, that experiencing stress is not possible, when one is relaxed – situations, where stress might arise, are being revalued in amazing ways, if you have enough relaxation potential, which counteracts the development of stress.
In principle, active relaxation in all its various forms is pure wellness – it increases well-being, avoids stress and thus increases our health in a global sense.
One of the main methods of active relaxation are certain physical exercises, the ability, to recover from stress and in the long run a far more conscious body- and create self-awareness.
Below you will learn a number of methods, designed to help you with active relaxation. You can also find some of them in our guide to wellness methods, since they are also widespread in the area of wellness holidays, others serve more or exclusively for indirect stress therapy.
However, all exercises and methods of this type have some characteristics in common:
they are best performed in a quiet and well-tempered room
they should first be practiced for a short period of time and then gradually increased (a period of about five minutes is recommended for the beginning)
they should be performed regularly and as often as possible, in order to develop an optimal effect
they cannot force detente, only encourage; be aware of this when performing the corresponding exercises
the exercises should only be done so often and for so long, despite the emphasis on regularity, how to find them comfortable
it is advisable, Begin each exercise by finding a relaxed and comfortable posture
they can be varied and mixed with each other
they should be finished with a special exercise, in which you reduce the training and thus enable a smooth transition into everyday life.
A common method of this type is the well-known autogenic training. Information on the history and effectiveness of this type of active relaxation can be found in the guide to wellness methods. The working principle of this method is relatively simple in principle: it creates relaxation through an intense imagination and suggestion of rest. Autogenic training is best learned in an appropriate course; however, you can later easily integrate the methods into your everyday life and fall back on them again and again.
Another method is progressive relaxation or progressive muscle relaxation. This method is also based on a kind of self-suggestion, however, this has a strong physical aspect. through special exercises, the one- and use relaxation of the body, relaxation is directly brought about. You can also find this method in the wellness methods; it should also be learned first and then applied later in everyday life.
In contrast to autogenic training, however, progressive muscle relaxation is also quite suitable for self-taught people. Here are some examples of exercises, which are based on this method and which can help you to relax:
The training begins, by assuming a relaxed position in their chair and focusing their perception on their right forearm. Focus your perception on the feeling of relaxation, when they relax their muscles.
Now close your right hand slowly and not too forcefully into a fist. Observe the tension in your forearm and then slowly release it. Also watch the relaxation process closely.
Repeat this process, paying close attention to the relaxation after clenching and opening the fist. Pay attention to the different sensations, those by to- and relaxation are evoked.
Repeat this exercise one more time, focusing your attention on each finger. You will likely experience increased relaxation, when they become aware in this way, how many muscles relax with this simple process.
Boost the process, by tensing both forearms. Do the same as with the fist and pay close attention to the changes in your sensations.
Next, the upper arms are incorporated into this exercise; tense your muscles there and relax them in a targeted and concentrated manner, paying close attention to the sensation of relaxation. What has changed compared to Faust?
Do this exercise with both upper arms one after the other and at the end with both at the same time.
At the end they take the exercise back: this is done by consciously absorbing the normal movements of the arms. Stretch and move your arms, loll around and show your body, that "normal operation" will be resumed.
The conscious relaxation has probably not only affected your body the first time you do this exercise, but also on their psyche. This small exercise can easily be integrated into everyday life and can work wonders if used skillfully; if you want to expand your skills in this relationship, take a class or read a book on progressive relaxation.
The different variants of yoga also have a similar principle of action and are ideal for conscious and active relaxation. If you plan to, to learn yoga, you can take a course at an adult education center or with a private yoga teacher; This old Indian method also has a wide range of effects on body and mind and is suitable through the combination of breath- and muscle exercise excellent for treating stress and inducing relaxation.
One last method must be ranked among perhaps the most important concepts of active relaxation. It is the targeted practice of sport and the integration of exercise into your everyday life. Nothing has such a relaxing and positive effect on body and mind as responsible and skillful exercise: it increases well-being, creates a perfect balance of tension and calm and ultimately even leads to an overall improvement in your performance and well-being.
Not everyone is a great athlete, and some even have a great aversion to this artificial and purposeful movement. It's a fact, that in our modern society movement is more than important, and so one should really overcome one's "inner bastard"., to progress to a moderate and comfortable level of exercise.
Try, Approach sport with an open mind, and they will be amazed, how soon they learn to appreciate the relaxed and satisfied feeling after half an hour of targeted exercise.
Unfortunately, many people today already learn in their childhood and adolescence a wrong relationship to movement and sport, which ends up being expressed in a wrong relationship to the body itself. The school sport, characterized by relatively strict social rules and the not always pleasant group experience in a school class, According to experts, leads to a high level of sports awareness in some children and young people, in others, however, to a direct departure from this type of movement. The performance orientation is just for people, who do not have a high level of sport, certainly a negative aspect of school sports in particular.
Learn in adulthood, these possibly negative experiences, which can also be the reason for their aversion to sport, to forget and overcome. Sport, they do for their health, should not perform- but be effect-related: Don't jog for a personal best, but for the good feeling afterwards, no matter, how fast or far they ran. This way they will naturally improve while feeling under-performing, what can be the cause of athletic frustration, evade.