Self Care Series - Part 6 0f 7 - Relaxation

By Susie Black - get free updates of new articles here

The benefits of relaxation

In this post we'll be addressing the role of relaxation for our health. Why take time for ourselves? Here are some alarming statistics from mentalhealth.org.u k

74% of UK adults have felt so stressed at some point over the last year they felt overwhelmed or unable to cope

81% of women said this compared to 67% of men
83% of 18-24 year-olds said this compared to 65% of people aged 55 and over

32% of adults said they had experienced suicidal feelings as a result of stress

35% of women said this compared to 29% of men.
39% of 18-24 year-olds said this compared to 25% of adults aged 55 and over.

16% of adults said they had self-harmed as a result of stress

18% of women said this compared to 13% of men.
29% of 18-24 year-olds said this compared to 6% of adults aged 55 and over.

While poor mental health may require medical intervention in the form of talking therapy or medication, there is still much that we can do on a daily basis to lift our mood and manage our feelings. Here are some pointers below:

Reduce time spent on Social Media

This is a big one for people who find themselves scrolling social media frequently. Lengthy screen time, in particular on social media, can contribute to sensations that do not support healthy wellbeing i.e. poorer focus, overactive brain, tiredness and anxiety. Additionally, screen time makes you sedentary which can lead to obesity and other chronic health conditions. Just like everything in life, try and have a healthy balance and limit the amount of time you spend on a screen.

Meditation and deep breathing

Often people don't realise why deep breathing is beneficial and as a result, don't do it. Taking the time to learn how to breathe correctly and efficiently can help to control stress hormones in the body, lower anxiety sensations, improve blood flow, help to control inflammation, improve posture and many more. Take as little as 2 minutes to sit and solely think about your breathing (longer if possible). Smartwatches and apps are available to help you shift your attention from life to just your breathing. We have 4 relaxation speeches on the Pilates channel. They're around 5-15 minutes long and demonstrate a variety of visualisation and muscle focus techniques to help you relax. CLICK HERE to find out more about the Pilates channel. Give it a go, you'll feel the benefits straight away!

Get Outside

Many habits which improve people's wellbeing occur outside. Spending time outside is beneficial for the mind and body, both consciously and subconsciously. Outside sitting, walking, reading, exercising and socialising are all beneficial. Being outside can improve brain function and focus, reduce anxiety levels, boost mindfulness, increase vitamin D exposure and improve immunity.

The role of exercise

Exercise is a lifestyle habit that elicits a large number of adaptations that have significant benefits. Exercise boosts your feel good hormones, enhancing your mood and confidence plus it's often a social opportunity too! Dedicating 15-30 minutes every day can make a real difference to your health and wellbeing. The guidelines for adults recommend 150 minutes of aerobic exercise each week (making you breathe faster and feel warmer) plus two strengthening sessions per week.