Stress Reducing Technique " The Tension Tamer "

 

Some stress can be useful, but too much stress or chronic stress can have ill effects on your mental and physical wellbeing. Having fast and effective stress relief techniques can be crucial for maintaining your health in the face of mounting pressures and demands. Find out more about your stress level in our post about the symptoms of stress.

The Tension Tamer Technique can be done in 5 minutes or less. It can also be extended if you have the time to spare.

Tension Tamer Technique

1. If possible, find a quiet space where you will not be interrupted for at least five minutes.
2. Sit down and take a moment to find a comfortable, supported position. Many people find it helpful to place both feet firmly on the ground for this exercise.
3. Close your eyes and focus on your breath. Place one hand on your abdomen, just above your belly button. Inhale slowly and deeply through your nose, and notice how your hand moves with your breath. Exhale slowly and fully through your mouth. With each inhale, see if you can draw more breath into your belly and push your hand a bit higher. Repeat this deep breath at least 4-5 times.
4. Begin to visualise your tension. What is the colour and shape of your tension? Where is it located in your body? Take a few moments to let as clear a picture as possible form in your mind. Use as many of your senses as you can to create a mental image of your tension.
5. Imagine picking up your tension and holding it in your hands. Does it feel heavy or light?  Do you have to strain your muscles to hold it? Notice if there are any particular muscles that feel tight or tired when you’re holding your tension.
6. Now imagine your tension starting to get lighter. As it becomes lighter, play with your tension; throw it up into the air and catch it like a ball once or twice. You may notice your muscles starting to relax and feel less strained now that your tension isn’t so heavy.
7. Continue to imagine your tension becoming lighter with every passing moment. As it gets lighter, it may also start to change shape or colour. Your tension becomes so light that it floats out of your hands. Watch it float away, all the way out of your field of vision.
8. Take a few more deep breaths, and notice how you’re feeling physically. If you have any leftover areas of soreness or tight muscles, focus on drawing your breath into those areas.
9. When you’re ready, bring your awareness back to the room around you. Wiggle your fingers and toes, feel how you’re making contact with your chair, and notice any sounds in the room around you.
10. Open your eyes and slowly stand up.

Imagining your tension floating away can be a remarkably powerful stress relief exercise. The more often you practice the Tension Tamer Technique, the more effective it will be at helping you release tension and relieve stress when you most need it. You may find it useful to record yourself reading the instructions on your mobile phone so you can follow along without needing to remember the whole technique.

People tend to find some stress reduction techniques more helpful than others. 

Courtesy:- Reduce Stress with the Tension Tamer Technique by Nelly Cullen on August 23, 2012

Photo Courtesy:- Greater Kashmir Newspaper