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About Lesson
Effective stress management techniques encompass:
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Relaxation Exercises: Practices like deep breathing, progressive muscle relaxation, or yoga to reduce physical tension and promote relaxation.
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Mindfulness: Techniques that focus on staying present and nonjudgmental, such as meditation and mindfulness-based stress reduction (MBSR).
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Time Management: Strategies for prioritizing tasks, setting goals, and using time efficiently to reduce stress from a busy schedule.
Coping strategies to deal with stressors in a healthy manner include:
- positive self-talk and seeking social support,
- problem-solving
- engaging in physical activity and maintaining a healthy lifestyle
- practicing relaxation techniques
- managing time effectively and minimizing stressors
- considering professional help when needed
REFLECTION
Lets attempt to do Progressive Muscle Relaxation (PMR), a relaxation technique that helps reduce physical tension and promote relaxation.
- Comfortable position: find a comfortable and quiet place to sit or lie down. It’s important to create a peaceful environment for this exercise.
- Start with the toes: curl your toes tightly and hold for 5-10 seconds, then release and relax. Remember to focus on the sensation of relaxation.
- Move to the calves: tense the muscles in your calves by pointing their toes upward. Hold for 5-10 seconds, then release and relax.
- Continue with each muscle group: Progress through the muscle groups, including thighs, buttocks, abdomen, chest, back, shoulders, arms (biceps and triceps), hands, neck, and finally, the face. Tense the muscles briefly and then release, paying attention to the relaxation that follows.
- Breathe deeply and slowly: Inhale deeply as you tense the muscles and exhale slowly as you release them.
- Focus: focus on the physical sensations of relaxation, such as the feeling of warmth and heaviness in the relaxed muscles.
- After completing the full body scan: remain in a relaxed state for a few moments, continuing to breathe deeply and slowly.
- Conclude: slowly open your yes and return to a fully alert state and reflect on how you feel after the PMR exercise.
Discussion:
- How did you feel before and after the PMR exercise?
- Did you notice any changes in your level of physical tension or relaxation?
- What did you find most challenging or most relaxing about the exercise?
- Do you think you would use this technique in your daily life to manage stress and promote relaxation
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