Relaxation techniques

Relaxation is a must during this time, why not set yourself 30 minute sessions 2 to 3 times a day to practice the techniques. This will help them become more effective over time and help during this stressful period.  

• Find a cool and quiet room where you’ll not get disturbed 

• Lie down or sit comfortably with your legs uncrossed 
• Put on a comfortable item of clothing and take shoes off 
• Gently close your eyes or focus on something in front of you 
• Clear you through, and focus on breathing 

Taking slow and controlled breaths will help feel calmer when anxious or stressed, breathing to quickly and deeply might make it worse.  To control breathing follow the steps below: 

• Place on hand on your chest and other hand over your stomach, you want your stomach to move more than your chest as you breath. 
• If you can take slow regular breaths through your nose, or mouth. Watch your hands as you breath in, the hand on your stomach should move and your chest shouldn’t 
• Breath out slowly through pursed lips 
• Repeat this 10 times twice a day 

If you need a to focus your mind, this tip might help you. Create in your mind an ideal spot to relax for example, somewhere you love to be, a holiday destination, a place you would want to be to relax. Imagine it in as much detail you can, audibly, visually and feel. Once you have envisioned the place of comfort close your eyes and take a slow, regular breath in through your nose, out through your mouth and be aware of your breathing. Do this for 10 to 20 minutes.  

Quick muscle relaxation. 

This exercise will teach you to recognise and reduce muscle tension, you can relieve tension in any part of your body by tensing and relaxing each muscle.  

• Find a comfortable chair to sit in and follow these steps. 
• Close your eyes and focus on your breathing, breath in through nose, out through mouth.  
• Make a fist and squeeze your hand tightly 

• Hold this for a few seconds noticing the tension 
• Slowly open your fingers and feel the difference, notice the tension leaving. Your hand will now feel a lot more relaxed and lighter, enjoy this feeling.  

If you have any physical injuries or conditions that cause muscle pain, it isn’t recommended to do these exercises in those areas.  

Once you have mastered the technique that works most for you, you can use them whenever you feel the need too. To do this you can use a cue, something that’ll catch your eye and remind you too drop your shoulders, check your breathing and relax muscles in your body. An example of a cue could be a small recognisable object on yourself, or possibly a room in your home that can act as a reminder.  

After relaxation, don’t get up to fast, sit with your eyes closed for a few minutes to avoid the possibility of feeling dizzy, open your eyes and make sure you feel okay before standing up.  

Source: https://www.nhsinform.scot/healthy-living/preventing-falls/fear-and-anxiety-about-falling/relaxation-techniques