Relaxation: the miracle cure

The truth is that "miracle" is within our reach now. It is inexpensive and requires just a little time and practice. It's known as relaxation. Sure, you say, I'd love a vacation, but who has the time and money? \nI don't mean a vacation (though that would be nice). I mean using relaxation techniques to relax your mind and body. It sounds like hocus pocus, but learning to relax using relaxation techniques is a specific skill with demonstrable benefits. It's not just watching TV, shopping or hanging out with friends, though each of those things can be helpful in its own way. Many people can do those things and still manage to feel stressed and not at all relaxed. In fact, some people actually feel more tension because they continue to worry about the work they should be doing or other problems. Learning to relax the mind and body is a way to let go of those worries for a while. It allows the body to rest and not be all bunched up with tension. \nThe easiest way to begin is to take several deep breaths. Just breathing slowly and deeply through your nose and out through your mouth will begin to relax your muscles. Make sure these are deep breaths that fill your lungs and diaphragm, usually deeper than most people breathe normally. This will also slow your heart rate and lower your blood pressure. \nA next step might be to stretch, allowing your muscles to tense fully and then relax. A specific set of techniques called "progressive muscle relaxation" allows you to sequentially tense and then relax all of the major muscle groups of your body, gently leading your body to a lower state of arousal and tension. Plus, while you focus your attention on breathing and relaxing your muscles, your mind can get a break from worrying. These techniques can also help people reduce the time needed to get themselves to sleep. \nSome people say they can't relax, and for some people, it is difficult. However, with time and training, most everyone can learn to use relaxation techniques to reduce his or her overall level of tension and stress. The marketplace is flooded with books, audiotapes, CDs and DVDs explaining and demonstrating relaxation techniques. Of course, different individuals have different tastes, and you might need to experiment a little to find some techniques and resources that you find helpful and restful. \nIU Counseling and Psychological Services will offer a mini-course in February 2007 to help people learn to relax. The mini-course will meet for three weeks, an hour and a half per week. Space will be limited. Call 855-5711 or check out www.healthcenter.indiana.edu/caps for more information about this or other CAPS groups.\nA relaxed mind and body can help you be efficient and effective in your work and relationships. A common excuse is not having time to relax or learn relaxation skills. However, most of us can waste more time worrying than working, and that's time enough to learn to relax. Even practicing these techniques 15 to 20 minutes a day can greatly reduce your stress level. \nIt's a portable, affordable skill.