Journaling Clear your
mind by writing your thoughts down. Listing your uncomfortable
feelings and concerns in black and white can make them appear less
powerful. Tuck the journal (and your worries) away in a drawer for the
night and rest assured that they will be there for you to work on in
the morning if you choose. Remember to go back and review your journal
a month or so later. You may be surprised at how silly your worries
seem when you see them by the light of day.
“Changing the Channel” on Your Thoughts Practice
changing your thoughts. If you find that your thoughts at bedtime are
negative or worrisome, change them to something more pleasant, or to
something boring. Counting sheep is a popular example of this. Other
ideas: counting backwards from 100, listing all the holidays in the
year (taking time to consider how you’ll celebrate), and reviewing all
the trips you’ve ever taken. (Why limit it to trips you’ve taken? Take
a fantasy trip—see visualization.)
Progressive Relaxation This technique involves tensing
your muscles and then letting them relax. It can be beneficial for
people who carry their stress in their shoulders, neck, jaw, back,
etc. Starting at your head, screw up the muscles of your face and jaw.
Hold this pose for 5-8 seconds then release. Your muscles will feel
warm and relaxed. Work down your body (neck, shoulders, arms and
hands, spine, abdomen, buttocks, legs and feet). Repeat the process
and let yourself enjoy complete muscle relaxation.
Deep Breathing One of the easiest techniques is
called “Square Breathing.” While lying comfortably in bed, inhale to a
slow count of four then hold that breath for a count of four, exhale
to the count of four, and hold for another four before starting over.
Repeat this process several times and then increase the count to five
and then six as your body relaxes. This simple exercise can also be
done during the day (in traffic, while waiting in line) to keep you
calm.
Meditation Often
misunderstood, meditation is simply the art of existing in the moment,
not worrying about the future or fretting about the past. To empty
their mind of all thoughts, some people focus on their breathing (see
Deep Breathing, above), some use a word of their choice to soothe
them. When a thought pops into your mind, don’t fight it, just let it
float out, like a cloud leaving a blue sky. There are many books and
tapes available on meditation, a good one is Wherever You Go, There
You Are by Jon Kabat-Zin. In the beginning you can expect to
suspend your thoughts for only a few seconds, but with regular
practice you can extend this to longer periods.
Visualization Picture yourself lying on a hammock
swinging between palm trees on the beach. The sun is warm but there’s
a gentle, gardenia-scented breeze that cools you. The seagulls
call from a distance. There’s an icy cold peach smoothie within your
reach. You are relaxed. You may choose to take your fantasy trip to a
cabin high in the mountains or to a boat floating on a remote lake.
The point is to calm yourself by imagining the sensations of your
fantasy place. Include sounds, tastes, smells, feelings and visual
images. You don’t have to go alone either; you can take your favorite
person with you. Enjoy!
