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We all have stress and challenges in our lives.
The body’s stress response happens whenever you feel worried or unsure. Stress in short bursts is completely normal, but chronic or overwhelming stress is not good for our physical and mental health. The mind and body are closely linked and a relaxed mind can relax the body and vice-versa. The relaxation response is a normal body reaction that relaxes your mind and balances out the stresses in your life.
Try the following relaxation techniques:
Deep breathing: to do this you need to consciously take slow and deep breaths into your abdomen. This helps your body turn off the stress response and helps your mind relax as well. Try it before you go to sleep or when you feel stressed.
Gentle exercise or stretching: this can be very effective in helping you relax both physically and mentally. Two particularly good types of exercise are gentle yoga or tai-chi. Whether you practice for 20 minutes a few times a week or just a few minutes a day, your mental and physical health can benefit.
Mindfulness: this is a state of focused attention, for example mentally focusing on your breathing in order to be “in the moment” will bring on the relaxation response. To help you get into that frame of mind try:
- Imagining a mental image of a pleasant scene (called guided imagery) or
- Playing some relaxing natural sounds like a waterfall, wind through trees or waves rolling onto a beach.
Your mental health will benefit from even just a few minutes of mindfulness a day as your mind needs to rest as much as your body.
Engage in activities that give you a sense of purpose: set a personal goal to walk every day, visit a friend, or connect with a family member. Focusing on what matters most to you can improve your mental health.
Become aware of triggers: be aware of things that make you feel anxious, sad or low such as the news and social media on your phone or computer.
Look after yourself by doing one or more of the following:
- Read a favourite book or listen to an audio book.
- Plan regular pleasant activities like listening to your favourite music or music you have not heard for a long time, cooking something that you like, an occasional treat like chocolate or sweets or try colouring books.
Keep a good personal hygiene routine like showering, grooming yourself and changing your clothes every day.
Go outside to places where you can enjoy some fresh air, sunshine and the sounds of nature.
Remember your health professionals are only a phone call away if you feel that you are not coping, are distressed or have excessive worries.
Read more
Deep breathing
www.uofmhealth.org/health-library/uz2255
eldergym.com/elderly-breathing includes 3 video classes
Yoga and meditation
www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga
www.healthline.com/nutrition/13-benefits-of-yoga
www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat
osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga
Tai-chi
www.greatseniorliving.com/articles/tai-chi-for-seniors
www.lifeline.ca/en/resources/fitness-benefits-of-tai-chi-for-seniors/
www.piedmontcancerwellness.org/Article/405 Health benefits of tai-chi and qi gong
Mindfulness
mindfulfamily.net (includes videos)
positivepsychology.com/mindfulness-exercises-techniques-activities
www.mindful.org/meditation/mindfulness-getting-started
hwww.mindful.org/the-simple-joy-of-writing-by-hand
Mindfulness: Resist the temptation to rush with a 10-minute exercise
www.apa.org/monitor/2012/07-08/ce-corner
www.healthdirect.gov.au/benefits-of-mindfulness
www.healthline.com/nutrition/12-benefits-of-meditation
www.verywellmind.com/the-benefits-of-mindfulness-5205137
zenlemons.com/mindfulness-the-mental-state-of-awareness-and-balance
See more
Deep breathing
Deep breathing exercises for beginners
Deep breathing exercises for elders
Yoga
Yoga and meditation on-line classes for seniors (paid classes)
Tai-chi
Mindfulness
20 Minute Guided Meditation for Reducing Anxiety and Stress
For enquiries about Live Well contact Dr Carmelo Aquilina, Director of Older People’s Mental Health Service of the South Western Sydney Local Health Service, at SWSLHD-FOH@health.nsw.gov.au.