Cancel appointments, turn off the cell phone and dive into the story of an exciting book on the sofa – fewer and fewer people have mastered this art of relaxation. Anyone who is under power all day will eventually lose the ability to switch off. This can take its toll. Stress and overwork are among the most common causes of anxiety disorders. And according to studies by the DAK, mental illnesses are now the fourth most common reason for sick leave. Fortunately, there are relaxation methods such as progressive muscle relaxation or tai chi that anyone can learn – and that can work small miracles if practiced regularly.
Relaxation techniques at a glance
Below, we present several relaxation techniques that can help you manage stress or anxiety.
Relaxation training and stress management
In special courses, you will learn how to better handle everyday stressful situations and more easily identify the causes. You will develop strategies for healthy stress management and relaxation.
Autogenic training
The focus is on concentrating on specific body sensations. For example: you lie on the floor and keep saying to yourself, “I am very calm, my right arm is getting heavy. While doing this, focus only on your right arm and the sensation that arises from it.
Concentration can bring about different sensations. And with increasing practice, you will achieve the desired state better and better. You should learn autogenic training under expert guidance if possible.
Progressive muscle relaxation according to Jacobson
Progressive muscle relaxation, developed by the American physiologist Edmund Jacobson, is a particularly easy method to learn. One after the other, all muscle areas are first tensed and then relaxed again – starting with the small muscle areas and ending with the large ones.
So: First clench your hands into a fist, hold the tension for seven seconds and then abruptly relax the muscles. Repeat the exercise a few times before moving on to the next larger muscle area – the upper arms. Continue in this manner through the neck, shoulders, chest, abdomen, etc. The alternation of tension and relaxation increases the feeling of well-being.
The procedure is best suited for people who normally find relaxation exercises difficult or who want to gain their first experience.
Hatha Yoga
What makes this ancient Indian method special is its holistic approach: physical 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 those areas where stress affects your well-being. Muscle tension and other physical complaints decrease. You get new energy through this yoga and are better equipped to face stressful situations.
Tai Chi and Qi Gong
The traditional methods of the Chinese art of movement Tai Chi and Qi Gong serve to promote holistic health. Slow, flowing exercises can help you find inner peace and strengthen your physical and mental defense system – so stress doesn’t stand a chance.
Health insurance companies often cover the costs
Which exercises can reduce stress, either prevent it or support behavioral therapy, explains psychologist Frank Meiners: “Progressive muscle relaxation according to Jacobson, but also Hatha yoga and autogenic training have proven to be successful relaxation techniques.
That’s why health insurance companies are increasingly covering a large part of the costs for these and other relaxation and anti-stress programs. The prerequisite, however, is that the course instructors are trained professionals.”
