Relaxation
Relaxation is a process that helps to relieve stress, tension, and anxiety from your mind and body, leaving you in a calmer state of body and mind.
There are many relaxation techniques that can help to reduce stress and calm the mind such as:
- Progressive muscular relaxation. This involves contracting and relaxing muscles to release tension and help you feel calmer.
For more information and a step-by-step guide see the Guys and St Thomas Cardiovascular page. - Mental imagery. This involves imagining a place or something else that makes you happy and relaxed, and is a good way to reduce stress.
For more information about mental imagery, and a useful step-by-step guide see the Mind Tools Guided Imagery for Stress Management page
Some other useful guides on how to practice relaxation to help manage stress and anxiety can be found below:
What is Mindfulness?
Mindfulness is a way of living in the moment and of being aware of everything that makes up this experience. When we practice mindfulness we observe our thoughts and feelings from a distance without engaging with them or judging them. We tune in to what we are sensing both in ourselves and in our surroundings. We are more aware of sights, smells, sounds, tastes and bodily sensations, many of which we are often too busy to notice. Through maintaining an open and active attention to the present moment our focus is directed away from unhelpful thoughts and responses to things that have happened in the past and it prevents us from becoming caught up in our worries about the future.
Research has shown that there are many benefits to practicing mindfulness, here are some examples:
- Reduced stress and anxiety
- Improved mood
- Improved well-being
- Improved sleep
Below are some useful websites for some further information about mindfulness:
- NHS mindfulness for depression and anxiety
- Mindful – Getting started in mindfulness
- Mind – Mindfulness information
- St Michael’s Hospital Mindfulness Materials
Books and self-help guides can be useful in learning about mindfulness and how to incorporate it into your life. Here are some examples:
- Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World by Mark Williams and Danny Penman. This also includes an audio guide to help you through the mindfulness exercises.
- The Little Book of Mindfulness by Patrizia Collard. This book guides you through quick 5 and 10-minute exercises to aimed to help reduce stress and live more peacefully.
- Wherever You Go, There You Are by Jon Kabat-Zinn gives an account of what mindfulness is, and the different aspects involved rather than self help.
Apps are a great way to incorporate mindfulness into your daily routine through guided exercises and meditations. Some useful apps are listed below:
Below are some links to free mp3 clips for mindfulness exercises:
Below are some links to local mindfulness classes that are running in Edinburgh:
- Join Edinburgh – search for mindfulness classes on run by Edinburgh City Council. There are also lots of other courses run in and around Edinburgh.
- Thai Chi is great for learning mindfulness, and there are lots of classes in and around Edinburgh. Edinburgh Tai Chi is one example.
- Stress control classes can be very helpful, such as those run by NHS Lothian.
- The Thistle Foundation offers drop in sessions about mindfulness and about living with long-term health conditions more generally.
