Stress-related tension is an inevitable part of everyday living. Apart from being an uncomfortable burden, stress-related tension can lead to a variety of problems such as headaches, back pain, and exhaustion, to name a few. Despite the fact that each of us may experience tension slightly differently, anyone can learn to release that tension. All it takes is knowing how to relax, practicing relaxation techniques, and choosing a technique that works best for you.
Before you begin to relax you should first determine where you hold tension in your body. For some people, this may be the head, neck or back. For others, it may be the stomach, etc.
The following is a script you can read and/or record and then follow to help you identify areas of tension in your body.
- Close your eyes and ask yourself what sounds you are aware of.
- Are you aware of the sound of traffic outside your window?
- Or perhaps the sound of someone talking far off in the distance?
- Or the sound of a radio or a television in another room?
- Take note of the sounds that are around you,
- And slowly shift your attention to your body and to your physical state.
- Start with your head and work down towards your toes,
- Mentally scanning your body and taking note of your body’s sensations.
- For example, perhaps you are aware of a slight itch at the back of your neck,
- Or a tightness in your abdomen.
- Once you have scanned your entire body for any areas of tension,
- Open your eyes and take a mental note of where you tend to hold tension in your body.
For more information the following resources may be helpful.
- Understanding and Finding Help for Anxiety. https://ontario.cmha.ca/documents/understanding-and-finding-help-for-anxiety/
- Youth Anxiety. https://youth.anxietycanada.com/
- Anxiety Disorders Association of Ontario. http://www.anxietydisordersontario.ca/
- Mood Disorders Association of Ontario. https://www.mooddisorders.ca/faq/anxiety-and-mood-disorders
- Anxiety Disorders. Canadian Mental Health Association. https://cmha.bc.ca/documents/anxiety-disorders