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RELAX ~ does anyone have any good techniques to relax?

Posted , 7 users are following.

frustrated61
frustrated61

Hello ~

I've been sick for almost a week now and finding I'm extremly anxious and cannot relax.  I try to do deep breathing but it's not working.  I've been vomiting and nauseated, so they give me "reglan".  It states on there it "could" cause vomiting or nausea...wth!!

Anyone, help?

Frustrated

3 likes, 87 replies

87 Replies

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  • Light
    Light frustrated61

    Posted

    Deep breathing is good, of course, especially for sudden moments of panic or anxiety.

    But the best non-medical method for long-term relaxation is deep meditation.

    Take an hour a day to sit with your spine erect, eyes closed, mouth slightly open (relaxed jaw)... Maintaining that position, fully let-go of your body's tensions and watch your breath and/or thoughts. By watching, I mean letting the thoughts come and go without trying to change or direct them.

    If your body is tense in that position, still with your eyes closed, try deliberately tightening up each part first, limb by limb, and then relaxing that part until you've gone through each part of your body.

    Ideally, you'd take at least 20 minutes before you sit like this to fully exert your body.... go for a run, jump on a trampoline, dance vigorously or ride a bicycle first. Then, in full sweat, just sit as I said for an hour.

    Do this every day in a locked room, phone off, no disturbance or interruptions and just keep breathing normally watching the rise and fall of your lower belly.

    Takes time to have an effect, but it's the most healing thing in the world.

    It's a commitment, but it can change your life!

    • Outhwaite
      Outhwaite Light

      Posted

      Couldn't agree more with your relaxing techniques. By locked door, do you mean street door....as myself I suffer cloistraphobia and HAVE to have all doors open and no drawn curtains, but that's just me!  My late father took up Buddhism and practices relaxation (even standing on his head in the corner of the room...much to my mother's annoyance.(lol) .but it worked for him and I have tried to follow it over the years as I am an anxiety type person, but it does work "frustrated1" but not easy to train yourself, but well worth a go..!!

      Regards to both, Val.

    • Light
      Light Outhwaite

      Posted

      No, you're right.... I was being a bit extreme there!

      All I meant was, if the door is locked you're sure not to be disturbed.

      The important thing is not the lock, of course, but the certaintly that no one will interrupt you.

      And yes, Outhwaite, it does have its origins in Buddhist meditation, but it has no religious connections as such. It only seems that Buddhism was on the right track!

      The other source is Osho, who suggested vigorous activity for the body before sitting down to watch the thoughts, because the modern mind is so hyperactive, it has a lot of difficulty allowing the body to just sit still.

      I like the image of your late father standing on his head to your mother's annoyance. He was presumably doing a yoga headstand – another Indian-origin practice that helps silence the mind (but it probably wouldn't if your mother was fretting about it the other side of the room – hence the value of a locked door!)

    • frustrated61
      frustrated61 Light

      Posted

      Hi L ight ~

      While I cannot exercise or run or do the things I was able to one time in my life, I can, meditate!  That position will seemingly help because just by sitting like that, it seems to send out excess stresses.  I am going to try this as well.  Life changes are exactly what I need.  Being ill for some many days the past 3 months and I know a lot has to do with stresses.  Hospitalized 3 times in the 3 months plus numerous times 3-5 days of vomiting.  I know w/o an immune system I'm readily available for anything to take over but I cannot believe I've had the "flu" this many times. 

      I am looking forward to trying your remedies and will let you know what transpires afterwards.  Thank you, Light for your detailed instructions!

      Warm regards,

      Frustrated

    • frustrated61
      frustrated61 Outhwaite

      Posted

      Hi Val ~

      Thank you for your response.  My late father in law was one who studied yoga, other relaxation techniques and yes, he would stand on his head in the corner and hum "Ahhhh Ummmm"  lol first time  I heard that was about 4 in the morning and I was shocked when i followed the humm'g and saw him on his head!  He lived to be 98 and was a picture of health for all but the finall year of his life.  So, there's something to be said about the hand stands, head stands etc!  I won't be able to do that but I can try the relaxing techniques. 

      Again, thank you for your post and I will update as time goes on.

      Warmly,

      Frustrated

    • Outhwaite
      Outhwaite Light

      Posted

      Good post and thank you, as you say he probably should have done it in a separate room, but it was hilarious at the time, mother used to shout "George! Will you please get upright, dinner is ready!!!! lol..!! As a child I thought it was funny and he also send himself in a trance sometimes with a mirror, but advised me against it, as he didn't want to frighten me. Apparently he saw two visions (both bad but came true) Coincidence or not, I had a peculiar upbringing..!! I still have his book he wrote called "Truth" with wonderful drawings in it and quotations from all and sundry. It is one of my prize possessions along with an Egyptian carving he did of a camel, pyramid and the surround is a Palm tree in the desert, really clever.
  • georgeGG
    georgeGG frustrated61

    Posted

    Light has given us a splendid description of how to meditate. The only method I know is used to bring breathing under control and to lower blood pressure.

    Sit and relax.

    Breath in slowly, filling all of the lungs, upper as well as lower parts.

    Hold for a couple of seconds

    Breath out slowly through tightly pursed lips.

    Repeat the cycle.ad lib

    • frustrated61
      frustrated61 georgeGG

      Posted

      HI Doc~

      I agree with you there.  I am going to try many of the techniques the people have presented to me.  My problem is that I can't even get calm enough to breathe in deep.  I think by following the technique Light presented which was sitting erect moreor less stretching the spine that in itself feels a sense of calm.  I'm happy that all have responded as this (as Doc can attest to) is my biggest headache ever.  I've always been very active yoga, walking 20 miles a week, jazzercise plus usual homelife duties, housework, cooking, gardening (5 gardens) working fulltime, raising 2 children and going to and from their after school activities...I also did more but you get the idea, after the auto accidents, all that stopped, all of it!  So not only  my mental health was at risk, my physical health is as well.  I believe I have all the time in the world to make these techniques work and to be able to stick to a program!

      Thank you, Doc for posting!  Love you much!

      Frustrated

    • georgeGG
      georgeGG frustrated61

      Posted

      Oops! hit that "Reply to ..." button without thinking. Bowled over by your "Love you much." It's a great forum when you get a reply like that. Makes you glad to be here even if the original reason sucks. Yeh! love you much too, frustrated. Fancy that, being made glad to be on this forum, me with cancer and all.
  • tiswas24537
    tiswas24537 frustrated61

    Posted

    well i would stop taking that for a start.

    i had a cough caused by an antidepresent i was pushed into trying before i was diognosesd with fibro. and i was sick everynight with it. took me a few weeks for the penny to drop. soon as i stopped the pills the symptoms stopped and my peak flow went back to 400 from 200 .basicly the pills had reduced my peak flow causing the coughing .

    you can buy very good relaxtion cds of ebay they take a bit of work i found it hard at first but perserve with doing it it really pays of in the end.

    hope iv helped a bitrolleyes

    • frustrated61
      frustrated61 tiswas24537

      Posted

      hi Tina ~

      Yes, I did stop the medicine, I was flommoxed with the fact that the medical field knew I was suffereing from vomiting and headaches and nausea then prescribe something that would cause this kind of reaction.  What gives there!

      Relaxtion cd's! why didn't I think of that!  Sometimes things are so close to your face, you cannot actually see it.  I have several that I will do in conjunction with the relaxing techniques.

      Thank you, Tina, you have helped a lot!  Everyone on here has and I thank all of you for that!

      I will update you to let you know how those drops worked and how the cd's helped.

      Again, thank you,

      Frustrated

  • Guest
    Guest frustrated61

    Posted

    Reglan is used to speed up the transfer of digested food from the stomach through the rest of the digestive tract, particularly the upper small intestine. As with almost every medication prescribed today the accompanying leaflet lists so many possible side effects a patient can be confused. However, if you feel it is not working for you then go back to your GP asap and get a replacement.

    As for meditation that requires a lot of discipline. Maybe you could get a result by doing this:

    Lie down in bed with loose coverings but sufficient to ensure you remain warm. Lie flat on your back with just a flatish pillow supporting your head. Give yourself time to feel comfortable and then concentrate on your toes. 'Make' your toes relax -just think about them relaxing. Then make your feet relax; followed by your ankles; then move on to your calves, knees, thighs, pelvis, adomen, chest, fingers, wrists, elbows and up into your neck. Do not rush this. Do not attempt to force any of this, just think your way through it.

    Apart from being one method of learning how to get your whole body to relax in a comforting position often it can result in sending you to sleep during the process. But it does depend upon you concentrating on each part of your body in turn and not letting your mind wander during the process. Give yourself plenty of time and do not attempt to start this when you know that in, say, X hours you must be somewhere else.

    • Light
      Light Guest

      Posted

      Yes, I agree, going from each part of the body exactly as you describe is the very best way to relax.

      But if that is hard to do, it's not a bad idea to delibrately tense that area first and then immediately relax it. Sometimes we can't know we've relaxed a part it until we've deliberately tensed it up first.

      You describe it beautifully, but the only problem with the lying down technique is that, if it works, it will almost certainly send you to sleep.

      This is actually why regular meditation is done sitting with an upright back... because when we truly relax, we tend to fall alseep.

      On the other hand, if sleep is what's needed, then it's perfect!

    • georgeGG
      georgeGG Light

      Posted

      This is just WONDERFUL. I have been finding it increasingly difficult over the past five years or so to get to sleep. Now, would you believe it, a side effect of my treatment is SLEEPING DIFFICULTIES. I shall try this method this evening and report back in the morning. ( that will help me with the needed discipline )

      Very many thanks Light and Jaguar.

    • frustrated61
      frustrated61 Guest

      Posted

      Hi Jaguar!

      Thank you for your helpful response!  I have an old yoga "tape" lol that has one of my favorite instructors (local) who did this "final relaxation" technique similar to what you described and I always, always w/o fail fell asleep!  I believe I could do Light's in the AM to start my day with a little jolt and mild stretch and your technique at nighttime while unwinding in bed!  Great Idea!  and  GREAT IDEAS! everyone!

      I am so very happy I put this topic up because everyone of you heard my plea and desperate cry for help!

      Thank all of you.  Jaguar, thank you for your post.  Most helpful with the others.  Also, to let you know, while you described the concentration of the toes to the neck, I actually did this while I read it and it does work!  Can't wait!

      Again, thank you so much,

      Frustrated

    • frustrated61
      frustrated61 Light

      Posted

      Light ~

      I agree with what you said.  I will do your techniques in the AM and Jaguars in the PM.  And a good idea to toss in that deliberately tense up...great idea!

      Again, I thank you from the bottom of my heart!

      Frustrated

    • frustrated61
      frustrated61 georgeGG

      Posted

      Yes, Doc~

      I agree, many thanks to everyone.  Very much appreciated!  Can't wait to try the techniques with the broth of yellow lentils for my stomach and the drops to take along with me for helping my anxious stomach.

      All of you, thank you!

      Frustrated

    • Light
      Light frustrated61

      Posted

      Good luck, Frustrated (maybe soon to be FrustedNoMore!)

      Let us know how you get on.

      – Light

    • georgeGG
      georgeGG

      Posted

      I tried this last night. If you had seen me you would have laugh - for the quirkiness and humour of it. I added my pelvic floor exercises to the menu. I hope that was sensible. Certainly they can be done lying down (or standing on your head for that matter. So off I went starting at my toes. By the time I got to my buttocks / pelvis I started dropping off. Then I would wake, wonder where I had got to and carry on from there. So I went through my pelvic floor exersises, my belly, my torso, my neck, face and head. All the time at almost every stage I dropped off only to wake up again, I think after only a few moments (or minutes?). When I finished I was still awake. Soon I was wide awake so I got up and played the piano for a while. When you have wiped the tears of laughter away, where did I go wrong?
    • Guest
      Guest georgeGG

      Posted

      You did not go wrong! You were already in a happy state which made everything that much easier. The fact that you woke up quickly suggests you have little need of the 'exercise' and possibly  a walk in the fresh air would have been even more beneficial.
    • georgeGG
      georgeGG Guest

      Posted

      Thank you Jaguar. I never thought of a brisk walk before bed. I shall try that.
    • frustrated61
      frustrated61 Guest

      Posted

      Jaguar ~

      Doesn't exercise before bedtime actually stimulate one so they aren't able to calm down enough to fall right asleep?  I've always thought that.  Wouldn't your method of meditaion be a better choice?

      Just asking because I'm def curious.

      Frustrated

    • frustrated61
      frustrated61 Guest

      Posted

      Jaguar ~

      Doesn't exercise before bedtime actually stimulate one so they aren't able to calm down enough to fall right asleep?  I've always thought that.  Wouldn't your method of meditaion be a better choice?

      Just asking because I'm def curious.

      Frustrated

    • georgeGG
      georgeGG frustrated61

      Posted

      I thought about a short walk before bed but, well , you know. Its October, dark and miserable outside. I'm tired and Mr Lazy has dropped in for a visit. So, I put my book ( not a page turner ) away, turned out the light and did the slow deep breathing instead  slow in ... hold ... silent whistle out ... slow in... .... .... ....

      I had a good night's sleep.

      rolleyes

    • Guest
      Guest frustrated61

      Posted

      That was not before bedtime - it was during his day!
    • frustrated61
      frustrated61 Guest

      Posted

       oops so sorry...got the text names mixed up.  Your contribution is very helpful and I'm happy to say that i've been applying your techniques:

      Lie down in bed with loose coverings but sufficient to ensure you remain warm. Lie flat on your back with just a flatish pillow supporting your head. Give yourself time to feel comfortable and then concentrate on your toes. 'Make' your toes relax -just think about them relaxing. Then make your feet relax; followed by your ankles; then move on to your calves, knees, thighs, pelvis, adomen, chest, fingers, wrists, elbows and up into your neck. Do not rush this. Do not attempt to force any of this, just think your way through it.

      I do these excercizes every night while in bed trying to relax.  Thank you, because they definitely help and hopefully will continue on as I learn to perfect these techniques.

      Warmly,

      Frustrated

       

    • frustrated61
      frustrated61 georgeGG

      Posted

      wow, one more star and you'll become a general as you say!  razz  keep up the voting!!
    • Light
      Light georgeGG

      Posted

      No, you didn't go wrong.

      You only proved that when it doesn't send you to sleep (as it does most people) it makes you wide awake and that would have been a brilliant moment to sit upright and go into deep meditation because by then you were deeply relaxed but wide awake – perfect time to go inside and watch your thoughts.

      You might even find, if that goes on working for you, that you need less sleep as a result.

    • frustrated61
      frustrated61 Light

      Posted

      Cute!  Perhaps one day I will be "frustratedNoMore!)  lol
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