Monthly Archives: April 2022

7 Easy Relaxation Techniques

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By Books Author Denise Turney

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Daily relaxation techniques are becoming a must. Without effective relaxation techniques, finding inner peace may feel like, at best, a fleeting achievement. If you’re a news junkie, you know how opinions shared by influencers, people whose thoughts you value more than your own, can shift mood. Then, there’s military conflicts, economic upheavals, climate change and pandemics. You have to deal with all of this in addition to your personal relationships, raising a family, job demands and personal finances.

Ways To Relax While  Facing Challenging Life Changes

It wouldn’t be shocking if you’re feeling overwhelmed. All things considered, it also wouldn’t be a surprise if you were struggling to find effective ways to relax. Let this be your situation and we may have something in common. Thing is, years ago, I thought I had a solid handle on inner peace.

Then, the Great Recession hit and so much changed. For starters, the job that I’d been depending on for more than a decade (that’s a long time when you’re talking about the same job these days), was on shaky ground. Over the course of several months, that shaky ground would give way, causing that job to evaporate.

But, it wasn’t only about losing a job. In fact, that job shift created a myriad of changes, many which I hadn’t seen coming. There was health insurance, which I eventually paid for myself. On top of that, my car note, auto insurance, rent and grocery bills weren’t just going to float away.

The Watcher In Your Life

And, there was that challenge of finding a new way to fill my days. If you’ve experienced a change that has emptied your day of just two to three routines, you know how challenging it can be to replace routines.

It’s this has-to-be-done work that aligns with the first ways to relax, especially when you’re stuck in the habit of accepting stress into your life. To enter inner peace with this first of the seven relaxation techniques, stir up your courage and commit to practice self-awareness.

That’s right. You have to fill the role of “watcher” in your own life. In other words, you have to observe and be honest about what you see yourself thinking, feeling and doing. Finding inner peace requires you to take responsibility for your life.

Self-Awareness And How To Relax

So, the first of the relaxation techniques is to practice self-awareness. However, it won’t work unless you’re honest with yourself. To inspire honesty, you could track your progress. For example, if you want to drop 15 pounds, consider using a spreadsheet to track when and what you eat and drink each day.

Also, record and track exercises that you do and how long you exercise. Look at the spreadsheet each day. It won’t be long before you see the connection between your efforts (thinking about losing weight is not an exercise and won’t see you drop pounds) and your results.

The other seven relaxation techniques are also easy. A key is to really want to relax, to really want inner peace. Once in the morning, and again, at night – breathe deeply. Also, sit still and simply “be”. See if you can empty your mind of the day’s experiences, interpretations and judgments. Just be. At first, you might only do it for a few seconds. After a while, you might be able to simply sit and be still for several minutes. The goal is to connect with your core or with your Source.

Three Daily Choices

The third how to relax action is to incorporate at least three things that you enjoy into your day. Add these three things to each day. As a tip, choose actions that align with your core values. Additionally, choose actions that do no harm and involve peace.

For instance, you might listen to jazz each day. Or, you might sing songs, paint or write poems. If gardening causes you to feel at peace, working in a garden could be among your natural ways to relax.

The point is to actually incorporate these actions into your days. As fourth among the natural ways to relax, consider bringing potted plants inside your home. Potted plants do more than decorate your living space. Plants also help to remove toxins, inspire healthy mood and encourage you to care for yourself and other living things. After all, keeping plants thriving requires care.

More Relaxation Techniques

Looking for more ways to relax? Check out these relaxation techniques:

  • Connect with family and friends who open you up to peace. These people don’t have lots of conflict in their lives, as they are committed to walking the path of peace.
  • Get enough deep sleep each night. Tips to help you sleep good include taking a relaxing bubble bath an hour before bed, reading a novel or watching a light movie.
  • Finalize family and work projects as they come up. This doesn’t mean that you start and finish each responsibility on the same day that the responsibility rises. But, at least start working on the projects and set a date for when you’ll finish them. Avoid postponing responsibilities, as this choice could invite worry.

Finding Inner Peace And Happiness

Despite the constant conflicts and shifts in the world, it’s possible to find natural ways to relax. It’s possible to succeed at finding inner peace.

However, you’ll have to work at it. Experience inner peace once and you’ll see that it’s worth the commitment. Even more, it’s worth practicing self-awareness so that you can catch yourself early should you start to veer away from peace.

Another important thing is to seek natural ways to relax. Plants and creative arts like painting, playing music, singing, writing and dancing are great tools to turn to. So too are walking, jogging, swimming, bike riding and hiking.

New Discoveries

As you continue your life journey, you may discover new natural ways to relax. In fact, you might reach places where relaxation techniques that you used no longer prove as effective as they once did. Keep advancing. Believe in your innate good. Keep exploring. If you get stuck, consider reading books that share more natural relaxation techniques.

As odd as it might feel, also break up your routines when they start to feel stifling. What you may find consistently effective is simply sitting still and being. That will probably never lose its power. While you sit still, don’t try to imagine yourself differently. And don’t try to solve an imagined or actual problem. Simply be. Do this twice a day and see what happens.

How Clear Are the Lines Between Virtual Worlds and Real Life?

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By African American Books Writer Denise Turney

man working on computers in virtual reality and real life
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Are the lines between virtual worlds and real life starting to blur? For some that could be exactly what’s happening. Years ago, computer simulated environments were relatively unknown to the masses. Now there are virtual world games and popular virtual realities like The Sandbox, Second Life and Active Worlds.

Users take on personas, some strikingly different from their real-life personality in virtual worlds. In some cases, it goes so far that strangers, only familiar to each other’s virtual persona, start dating, going on to actually meet in person.

Instead of letters or email, now there are images, sounds and facial expressions to power fantasy. It’s a combination that can make what happens in a virtual world seem and feel real. Even more, should you not visit virtual worlds, does that mean you’re completely free of blurring the lines between virtual worlds and real life?

Will You Stay Free of Blurring the Lines Between Virtual Worlds and Real Life?

And if you’re free now, will you stay that way?

After all, interest in the online world is growing. In fact, nearly four billion people have visited a social media platform, with the average time spent on social media at 95 minutes each day, according to Sprout Social. The numbers are staggering, especially considering how so many swore they wouldn’t spend a lot of time online or make online purchases.

Added to social media, go online and you have immediate access to chat rooms, discussion forums, podcasts, videos, avatars, virtual concerts, email, virtual relationships – the list goes on. It’s as if, as humans, we’ve moved our lives online. Life as we know it seems to have permanently changed. Have we reached a point where online environments now feel like an extension of the real world?

Why Researchers Are Paying Attention

And what’s the cost of blurring the lines, if any?

For starters, you don’t have access to as much natural light while you’re indoors plugged into technology, perhaps on social media or a virtual world, as you do when you’re outside walking, jogging or bike riding. Researchers are paying attention. During a drive home while I was listening to the radio, I heard about “nature deprivation”, a term I hadn’t heard before.

A University of Minnesota article refers to nature deprivation as, “a lack of time in the natural world”. SCAN of Northern Virginia has this to say about nature deprivation, “nature deprivation happens when children (and adults, too!) aren’t spending enough time outside and face negative physical, mental and behavioral health consequences because of it.”

If you were born in the 1990s or earlier, you might find this statistic shocking. Today, children spend less than 10 minutes a day outside. That’s one statistic. Another statistic shares that children spend about 30 minutes a week outside.

About Virtual World and Real Life Relationships

Lack of in-person relationship building and nurturing, outdoor playing, physical fitness and being in natural sunlight can come at a high cost. Millions of people experienced this firsthand during the COVID-19 lockdowns. One would think that being indoors during COVDI19 lockdowns would propel children and adults to start spending more time in natural outdoor environments.

Yet, that may not be the case. In fact, some people may have found more ways to try to feel deep human connections, as well as connections with nature, without having to go outdoors. Growing indoor plants, subscribing to grocery home delivery services, ordering food for front door delivery and starting friendships and romantic relationships 100% online are a few ways that people are bringing more of their life online.

Admittedly, home deliveries help you to avoid crowds, long checkout lines and driving in traffic. Those are benefits, for sure. Howbeit, if you opt for more and more online living, you could miss out on the opportunity to develop and nurture human relationships in-person, one-on-one. You could also put yourself at risk of developing depression.

Aim for Less Technology

Studies have shown that spending too much time accessing technology online or in front of a television or computer screen could lower your empathy. These habits could also make you more self-focused, causing you to think that what you do or say has little impact on others.

group of happy teen jumping on green grass
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Furthermore, when you try to make the virtual world “real”, you might feel a sense of isolation; you might feel disconnected from other people. Here’s what came from a study shared at the University of Minnesota, “When participants viewed nature scenes, the parts of the brain associated with empathy and love lit up, but when they viewed urban scenes, the parts of the brain associated with fear and anxiety were activated. It appears as though nature inspires feelings that connect us to each other and our environment.”

This could be why it feels soothing to walk through nature in safe areas. It could also be why people who love to garden or sit on the porch enjoy being outside so much. Being in nature, in the real world, is a mental health boost.

Support Your Mental Health

Regarding mental health, whether or not you spend a lot of time online, you could feel an improvement in your mood after you’ve been outside for just 40 minutes. On the other hand, start staying indoors, spending hours on social media and in virtual worlds, and you might feel stressed, anxious and less connected to others in as little as two weeks.

So, get outside and explore your environment in safe ways. Spend time talking and laughing with friends – in person. Go to a live stage play instead of streaming a movie at home. Encourage your kids to get outside and play, being active and getting in plenty of physical activity. See if you don’t feel better.

Feeling Anxious and Stressed Out? Check Out These Easy Ways to Relax

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By Books Author Denise Turney

white and brown wooden anxiety tiles
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If you’re feeling anxious and stressed out, you’re not alone. Psychology Today shares that over the last few years, women and men have experienced higher levels of stress, a condition that can cause depression, which has also increased. There are multiple causes of anxiety and stress, including drug and alcohol withdrawal, work problems, relationship difficulties, bullying, money problems and a relentless schedule. Yet, there are easy ways to relax to reduce and eliminate stress and anxiety.

More importantly, relaxation techniques are worth exploring. Why? Stress is like an “always-in-motion” ball that’s hard to dodge. There always seems to be an event, responsibility, news story or experience that produces stress. The world’s changing landscape that’s filled with pandemic outbreaks, military conflicts, social inequities, job demands and everyday relationship challenges certainly doesn’t make it easy to sidestep stress.

Stress Benefit

That might come with reward, because not all stress is deemed “bad”. For instance, if you’re paying attention (also known as practicing “awareness”), stress could signal that it’s time for change. This happened to me years ago when I was between jobs. Here’s the thing. I had a good job, a home, reliable vehicle and warm, loving relationships.

I kept telling myself that I should be happy. But, something was off, and I knew it. There was a nagging feeling of being “stuck”. Talk about an uncomfortable, unfamiliar, unwanted feeling. Nothing that I tried got rid of that feeling of being “stuck”. And, I tried a lot of ways to shake that feeling. I tried exercise, meditating, reading positive material, positive affirmations and prayer, to name a few.

This was around the time of the market crash that launched the Great Recession. At the time, my hopefulness centered around the possibility that I was getting ready to become a full-time freelance writer. Although that did happen, it didn’t occur the way that I thought it would. It certainly didn’t happen the way I wanted it to.

When It’s Hard To Trust

For me, during this “hanging in limbo” period, stress increased. Before long, I was struggling to get and stay asleep (and, I generally have no trouble sleeping). If I could only see what was coming. That’s what I kept searching for. Oh, how I wanted to know what was ahead. You have no idea what I would have given to have a crystal ball sitting on my living room table back then.

Wouldn’t mind that now. Howbeit, that’s not how life in this world works. Life here is about taking chances. It’s about trial and error. For sure, life in this world is about trust. That period of feeling stuck taught me lessons on dealing with stress. Hopefully, several of the lessons shared below will help you as you continue your journey.

  1. Breathe – You might be surprised at how much stress leaves your body as soon as you start inhaling and exhaling fully. Try it. See if you don’t feel better. Focus on your breathing and you could experience deeper relaxation.
  2. Explore Nature – If you read my blog regularly, you know how much I value nature. Getting outside for a walk not only reduces stress. When you go outside, you can shift your mental focus. That alone can serve as a stress reducer.

Techniques to Stop Feeling Anxious and Stressed Out

  • Pivot – Piggybacking on the above tip, if you feel stress, try shifting your thoughts to a pleasurable topic. For instance, instead of worrying about bills, you could think about your favorite song. Or you could think about the last time you had a blast playing a sport.
  • Take smart action – Returning to the bills example, consider creating a budget and sticking to it.
  • Create – Use your talents and skills to create. If you love to paint, sit down and start working with colors. Love sculpting? Start on your next sculpture. Let your inner critic rest. Aim to simply enjoy using your talents to create.
  • Eat Healthy – Choose food and beverages that fuel your body with good energy. Reach for green, leafy vegetables. Definitely, drink enough fresh water. Try a healthy diet for two to three weeks and see if you don’t feel and sleep better. Amazing how reducing sugar in your diet (speaking of just one dietary change) can allow you to enjoy deeper sleep.
  • Forgive – This one may sound odd. However, it isn’t. Forgiveness works wonders. In fact, I think that forgiveness is a miracle worker! Should you perceive that someone has injured you, hold that person in a vision of light. You might even write them a letter. The goal is to “let go” of the burden, and unforgiveness is a burden. Carry it too long, and it can get especially heavy. So, forgive to reduce stress.

More Techniques to Stop Feeling Anxious and Stressed Out

  • Enhance Relationships – In line with forgiveness, take the time to enhance your relationships. This includes your friendships, family relationships, work relationships and social relationships. Improved relationships can make you feel “safe”. As your relationships improve, the times when you might worry that someone doesn’t think well of you could diminish.
  • Practice Awareness – This was mentioned earlier. It is worth repeating. Pay attention to your thoughts, what you’re focusing on and what’s happening around you. Also, pay attention to emotions that you hold onto. As an example, you might notice that you’re holding onto the emotion of sadness or the emotion of anger a lot. See if you can link the emotion to a thought (or a string of thoughts). Or, you might find that the emotion is linked to an experience or your perception of a person. Make your goal to feel better, to release stress and to enter into a state of peace and joy.
  • Focus on Blessings – Think about the good experiences that you enjoy. You might even decide to set aside 5 to 10 minutes a day to focus on blessings.
  • Journal – Write in a journal. Although you may find it beneficial to write in a journal every day, depending on your schedule, it might work better for you to write in a journal once a week. Definitely write down dreams that you remember. Dreams can offer guidance from your subconscious. Writing thoughts and feelings down is also a good way to “work through” stressors.

Trust The Process

Anxiety and stress don’t just feel bad; they can be blinding. In other words, anxiety and stress can blind you from the good that’s happening in your life. And, as you continue to focus on stressors, you could see the stressors grow.

This is what happened to me when I was in that “stuck” period. What did I do? I practiced the above stress relieving exercises. In addition, I trusted the process enough to eventually get “unstuck” and keep moving forward.

And again – trust may be one of the biggest keys to dealing with stress. After all, we can’t always see what’s coming. But we can trust that our Source loves us and is part of the guidance that we receive. That shared, trust can also help you to follow the right guidance which, alone, can reduce stress now and in the long run.

Resources:

Psychology Today – Depression and Anxiety Are on the Rise Globally | Psychology Today