Overview

Relaxation is so important for mental health and wellbeing. Everyone needs some time out to themselves to do something they enjoy. It is easy to forget to make time for yourself when things get stressful. Sometimes we are just so pre-occupied that days can go by without doing anything for ourselves.

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My Story - Sleeping Problems

In one of Tune In Not Out's 'My Story' series, this podcast shares the experience one girl has with sleeping problems - a issue that many of can relate too. This podcast hits a key fact that sleep is a necessity not an option.

  • Author: Interview by John. Edited by TINO Crew
  • Upload Date: 15/02/2010
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Factsheet

Provided by Reach Out

We have partnered with Reach Out to bring you the best factsheet information we can on this topic. Reach Out offers information, support and resources to help young people improve their understanding of mental health issues, develop resilience, and increase their coping skills and help-seeking behaviour.

Relaxation Techniques

Relaxation can help put things into perspective. Relaxation is so important for mental health and wellbeing. Everyone needs some time out to themselves to do something they enjoy. It is easy to forget to make time for yourself when things get stressful. Sometimes we are just so pre-occupied that days can go by without doing anything for ourselves.

relaxation techniques

Many forms of relaxation, like walking or sitting quietly, are very simple and easy to do. Others, like yoga or meditation, require some training or discipline. Going fishing or playing sport can be a great way of relaxing. You might want to write a list of other things you find relaxing.

Read through this list of suggestions. Put aside some time in the day and try some out to see which ones you find relaxing:

  • go for a walk
  • take time to notice the things around you
  • listen to some music you really like
  • go fishing
  • sit quietly in a park and look at the things around you
  • play your favourite sport
  • take a bath - lie back, shut out everything else and relax
  • go to a movie or watch a video
  • visit a friend
  • go for a swim
  • do a puzzle
  • read a book
  • learn yoga or meditation.

Breathing techniques

When you are anxious, your breathing can be quick and shallow, which reduces the amount of oxygen going to your organs. Learning how breathe efficiently can help reduce some of the physiological symptoms of anxiety.

  • To become aware of your breathing place one hand on your upper chest and one on your stomach.
  • Take a breath and let your stomach swell forwards as you breathe in, and fall back gently as you breathe out.
  • Try to get a steady rhythm going, take the same depth of breath each time.
  • Your hand on your chest should have little or no movement.
  • Try and take the same depth of breath each time you breathe in.

When you feel comfortable with this technique, try to slow your breathing rate down by putting a short pause after you have exhaled and before you breathe in again. Initially, it may feel as though you are not getting enough air in, but with regular practice this slower rate will soon start to feel comfortable.

It can help to imagine that you are blowing up a big balloon in your stomach when you breathe in, and then when you breathe out that balloon will deflate. This exercise helps you to breathe more oxygen into your stomach rather than restricting the amount of oxygen by breathing into your chest. You can find out more about breathing exercises through learning Yoga, Pilates and Tai Chi.

 

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