Cancel appointments, switch off the mobile phone and dive into the story of an exciting book on the sofa - this art of relaxation is dominated by fewer and fewer people. Whoever is energized all day loses the ability to switch off at some point. That can take revenge. Stress and overwork are among the most common causes of anxiety disorders. And mental illnesses are meanwhile according to investigations of the DAK the fourth most frequent reason for sick leave. Fortunately, there are relaxation methods such as progressive muscle relaxation or tai chi that anyone can learn - and that can do little miracles with regular exercise.
Relaxation techniques at a glance
In the following, we will introduce you to various relaxation techniques that can help you manage stress or anxiety.
Relaxation training and stress management
In special courses you will learn to deal better with everyday stress situations and to identify the reasons for them more easily. They develop strategies for healthy stress management and relaxation.
The focus is on the focus on certain body sensations. For example, you lie on the ground and keep telling yourself: I am very calm, my right arm is getting heavy. Concentrate only on your right arm and the resulting feeling.
By concentrating different sensations can be brought about. And with increasing practice, you will achieve the desired state ever better. Autogenic training should be learned as much as possible under expert guidance.
Progressive muscle relaxation according to Jacobson
The progressive muscle relaxation developed by the American physiologist Edmund Jacobson is a particularly easy-to-learn method. One after the other, all the muscles are first tense and then loosened again - starting with the small muscle areas up to the big ones.
So: First, clench hands into a fist, hold tension for seven seconds and suddenly relax muscles. Repeat the exercise a few times before the next larger muscle - the upper arms - is on the line. So it goes on neck, shoulders, chest, abdomen, etc. By the alternation of tension and relaxation, the well-being increases.
The procedure is best suited for people who normally find it difficult to do relaxation exercises or gain initial experience.
The special feature of this ancient Indian method is the holistic approach: body exercises stretch and relax the muscles. Breathing exercises calm and deepen breathing. Through meditation, you become calmer. You experience yourself and your feelings more consciously.
Hatha yoga influences exactly the areas in which stress affects the well-being. Muscle tension and other physical ailments decrease. They gain new energy through this yoga and are better prepared for stressful situations.
Tai Chi and Qi Gong
The traditional methods of the Chinese movement art Tai Chi and Qi Gong are used for holistic health promotion. Slow, fluid exercises can help to find inner peace and to strengthen the physical and mental defense system - so stress has no chance.
Health insurance companies often pay the costs
Which exercises can reduce stress, either prevent or support behavioral therapy, explains psychologist Frank Meiners: "The progressive muscle relaxation according to Jacobson, but also hatha yoga and autogenic training have proven to be successful relaxation techniques.
As a result, health insurance companies are increasingly paying for much of the cost of these and other relaxation and anti-stress programs. However, the prerequisite is that the instructors are trained professionals. "