Feeling better through relaxation
“I hold within myself simple
and quick relaxing tools”
Not a week goes by without hearing
the word «stress» from people
around us, at work, at home, on TV,
over the radio. Sometimes events in
our lives happen so fast that we don’t
even notice that we are stressed
out. Our body gets used to its own
tensions and forgets that there
are ways to give ourselves a short
break to relax on a daily basis. The
following relaxation techniques are
very useful and can help you take a
break in order to relax. Remember
that you can do these exercises
anywhere, in your car, in the elevator,
while waiting in line or at the office.
The wonderful thing about it is that
it is free, easily accessible because
you hold them within yourself and
you may use them anywhere you
choose!
If I am being given this document, it is because:
• When I feel overwhelmed, stressed out, or bored, I feel like
giving up.
• I am an emotional eater.
• When I am frustrated, disappointed, discouraged or angry, I tell
myself: “I‘ve had enough of good habits”.
• I am too tired to cook or to exercise.
The “Stop” idea
Throughout the day, pause for a few seconds to
become aware of how you feel. Stop and look at
yourself: “How does tension manifest itself?”
“Is my neck stiff, is my jaw tight, are my shoulders
tense, do I have a backache or a headache…?”
Just pause to identify what is going on within
yourself. The important point here is to observe
ourselves without judging (I will never be able to
relax) or interpreting the tension (if I am stressed
out, I’ll get sick). This will only increase the
stress level! Observing ourselves without judging
ourselves already improves the situation. Then,
take time to relax the muscle tension (drop your
shoulders, relax your jaw, roll your head from
shoulder to shoulder). These simple tricks will
decrease the muscle tension and prevent its
build-up.
Feeling better through relaxation
Tool #45
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Relax: talk to yourself!
In the rush of everyday life, we often forget one
important thing… to breathe! In fact, the more
tense we are, the worse we breathe, taking
shallow breaths. Breathing is essential to life, but
when we are tense/stressed, it is readily affected.
Taking shallow, short, irregular breaths leads more
or less rapidly to tension, difficulty concentrating,
more anxiety and fatigue.
Some self-talk, so called affirmations, can also provide a sense of well-being. Think about sentences that make
you feel good and that you could repeat often (and to replace your negative self-talk throughout the day). Choose
the affirmation that suits you best and repeat it silently a few times when you feel the need. Make your own list or
use the affirmations below:
The following exercise is easy to do: become
aware of your breathing. Take time to breathe
slowly, deeply and calmly. Take short breaks
during the day to observe the way you breathe,
without altering your breathing. Then, become
aware of the air entering your nose: inhale and
exhale through the nose, and take deeper and
deeper breaths effortlessly. Now find a breathing
rhythm with which you feel comfortable. Do this
exercise whenever you think about your breathing
during the day. Don’t forget to provide air to your
body: it needs air just as a sail-boat depends on
the wind to sail away.
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Here and now, I feel calm and relaxed
I feel confident and secure
I trust my inner strength
I feel stable, solid and determined
I am in the present moment and all is well
My mind and body are calm
I inhale relaxation, I exhale tension
I enjoy every moment and I savour the present moment
To feel its effects, you may try closing your eyes or looking at yourself in the mirror while saying these affirmations.
Whatever! The important point is to use healthy self-talk.
To relax: imagine, daydream!
You can also imagine your moments of relaxation. It will surprise you how relaxing it can be, even in times of
stress. It is called VISUALIZATION. It harnesses your creativity. Some people relax by thinking about the sea.
Others imagine that they are in the forest or in the mountains. Think about what relaxes you and imagine all the
sensations associated with this experience (colours, sounds, smells, sensations). Close your eyes, and in seconds
you can be present in that relaxing environment and you can rest safely for a while. When you are overworked or
overwhelmed, you can take a health-break by visualizing your favourite place.
Here is another example: imagine you are inhaling a golden light which penetrates your whole body, from the tip of
your fingers to the tip of your toes, and that you exhale a gray cloud of all your tensions, your stress, your worries,
your anger or your sadness. Inhale and exhale slowly and feel your stomach expanding slightly, as a balloon. Do
it a few times and notice the change within.
Relax and enjoy!
© Institut de recherches cliniques de Montréal
Writing: Lysanne Goyer, PhD, psychologist
Graphic Design and photography: Hélène Lambin, PhD
Feeling better through relaxation
Feeling better through relaxation
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The breathing pause:
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