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Relaxation techniques that help to prevent falls

Some people can only hope to overcome their anxiety by learning how to control it. There are many relaxation techniques that can help calm your mind and reduce muscle tension caused by anxiety.

.. 3 years ago 80  

Some people can only hope to overcome their anxiety by learning how to control it. There are many relaxation techniques that can help calm your mind and reduce muscle tension caused by anxiety.

Speak to your doctor if you have any medical conditions, such as breathing problems.

How often do you need to use it?

It is important to dedicate 30 minutes to practicing these techniques at least two or three days a week. You will improve and become more efficient the more you practice.

Even if you do not feel better immediately, it is important to continue using these techniques. You will need to practice regularly and wait some time before you feel the effects.

Relaxation preparation

Make sure you are relaxed before you begin. Prepare yourself by

  • Find a room that is cool and quiet, where you won't be disturbed.

  • Sit or lie comfortably down with your legs crossed.

  • Put on comfortable clothing and remove your shoes.

  • Close your eyes or concentrate on an area in front of you.

  • Clear your mind and focus your attention on your breathing.

You don't have to relax right away. You might have thoughts. Let them go.

Note how relaxed you felt before and after the exercise to see if that helped.

Relax by breathing.

You can feel dizzy or faint if you breathe too fast and deeply. Slow, regular breathing can help calm your anxious feelings and thoughts.

Control your breathing.

  1. You want your stomach to move more than your chest when you breathe. As you breathe, your stomach should move more than your chest.

  2. Breathe in slowly and regularly (through your nose, if possible). As you inhale, keep an eye on your hands. Your chest and stomach should both remain still while the hand on your abdomen moves.

  3. Slowly exhale through pursed lips.

  4. Repeat this 10 times, twice daily.

This technique takes time to master. Once you've mastered this technique, you will no longer need to be careful with your hands and won't have to put them on your belly.

Simple visualization exercise

The image is used to help focus the mind.

Imagine a place where you would like to relax. You can choose from:

  • Real or imaginary

  • Restful, calm, safe, and happy places to be

  • A place that you'd want to go back to when you need to relax.

Imagine yourself in the place you want to visit. Use your senses and make it real.

Close your eyes now and breathe in slowly through your nose. Be aware of how you breathe. Concentrate on the relaxation area in its entirety and exhale through your mouth.

This exercise should be done for 10–20 minutes.

Quick muscle relaxation

This exercise teaches you how to recognize and reduce muscle tension. By tensing each muscle and then relaxing it, you can release tension anywhere in your body.

Sitting comfortably in a chair is important.

  1. Concentrate on your breathing. Slowly breathe in through your nose and out of your mouth.

  2. Squeeze your hand and make a fist.

  3. Keep this position for a few moments, and notice the tension.

  4. Slowly open up your fingers to feel the difference. You will notice that your hand feels lighter and more relaxed. Enjoy the feeling.

Don't tense your muscles in the area of any injury or condition that could cause pain.

Cued relaxation

You can use relaxation exercises whenever and wherever you want throughout the day.

You can do this by using a "cue", something that will catch your attention and remind you:

  • Drop your shoulders.

  • Check your breathing.

  • Relax your muscles.

A 'cue,' for example, could be a small colored dot on your wristwatch or an area in your house that will serve as a reminder.

After relaxation

Do not rush to stand up immediately after relaxing exercises. Close your eyes for a few moments to prevent feeling dizzy. Before standing up, open your eyes to check if you are feeling well.

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