Relaxation techniques for parents and students
The more you try these techniques the better you will get and the more they will work. It will take time and regular practice before you start to feel the benefits.
Don’t worry if you can’t relax immediately. Thoughts might pop into your mind. Don’t focus on them just let them pass through.
Make a note of how relaxed you were before, and after, the exercises to see if it's helped.
Breathing to relax
Breathing too quickly, and deeply, can make you feel dizzy, faint or even more anxious. Taking slow, regular breaths can help you to control anxious thoughts and feelings, and make you feel calmer.
To control your breathing:
It might take time to master this technique. Once you have, you won’t need to watch your hands or put them on your stomach. You can use this technique anytime you feel anxious.
Simple visualisation exercise
This exercise involves using an image as a way to focus the mind.
Create in your mind an ideal spot to relax. It can be:
Imagine it in as much detail as you can – use your senses to make it as real as possible – and see yourself comfortably enjoying this place.
Now close your eyes and take a slow, regular breath in through your nose. Become aware of your breathing. Focus on your relaxation place in all its detail and breathe out through your mouth.
Do this exercise 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 just by tensing and relaxing each muscle in turn.
Sitting in a comfortable chair:
If you have any physical injuries or conditions that may cause muscle pain, don’t tense the muscle in that area.
Don’t rush to get up after relaxation exercises. Sit with your eyes closed for a few minutes to avoid the possibility of feeling dizzy. Open your eyes and make sure you feel all right before standing up.
Throughout the day check yourself and remember to
Stay safe and don’t much too much pressure on yourself this is a difficult time for everyone. Take time to be kind to yourself.