TAKE 15

World Mental Health Day and Take 15

 .

 

Take 15 is encouraging employers and employees across the UK  and Ireland to take time out, away from TVs, computers, phones and emails, to connect with colleagues, family or friends.

 

Another way you can take time out of your day and focus on your mental wellbeing is by focusing on relaxation.

 

Relaxation techniques can deepen our breathing, reduce the release of stress hormones, slow down heart rate, reduce blood pressure and help reduce muscle tension. Similarly, relaxation is also linked with increased energy and focus, improved immune function, relief from muscular aches and pains, and motivational and productivity gains

There is no one method that is better than any others, therefore choose one that you find enjoyable and meets your specific goals. The best relaxation technique is the one that fits in with your requirements and lifestyle

Here are 4 great relaxation techniques:

 

Music

 

Music has the power to transform your mood. If you feel the tensions rising, stick on a little classical music to transport you to a higher plane or plug into your favourite song to transport you to good times

and happy memories. Listening to soothing music can lower blood pressure, heart rate and anxiety. If you want to let off steam and get rid of pent up anger, stick on some dance, rock or pop music really loudly

and belt out the song at the top of your voice.

Music therapy is a recognised way of improving mental health, according to the charity Mind.

 

Yoga

 

Yoga combines correct breathing techniques with posture, flexibility and mobility exercise. Yoga places a great emphasis on making breathing deep, rhythmic and effective. The principle of this concept is that

essential thoughts and messages are delivered far more effectively when the body is relaxed and the brain is well oxygenated. This will help the body and mind work more successfully while feeling less tired and less

stressed.

 

Massage Therapy

 

Massage therapy helps induce relaxation, through promoting a healthier blood pressure, helping to lower circulating levels of stress hormones, and helping to relieve tense/tired muscles. From a

physiological perspective the friction produced from the strokes of a massage increases blood flow which will in turn and the elimination of muscular waste by products such as lactic acid. This helps to relax the muscles.

 

Exercise

 

Exercise at a moderate intensity can help reduce circulating levels of stress hormones (eg. cortisol). It can also help reduce muscle tension, improve circulation, reduce blood pressure and improve sleep.

To relax, select an activity that you find enjoyable or fun and avoid activities that are competitive, gruelling or of high intensity