Skip to content
Call Us Today! 212-533-4646 | MON-FRI 12PM - 4PM (EST)
DONATE
SUBSCRIBE
Search for:
About Us
UNWLA 100
Publications
FAQ
Annual Report 2023
Annual Report 2022
Annual Report 2021
Initiatives
Advocate
Educate
Cultivate
Care
News
Newsletters
Sign Up For Our Newsletter
Join UNWLA
Become a Member
Volunteer With Us
Donate to UNWLA
Members Portal
Calendar
Shop to Support Ukraine
Search for:
Print
Print Page
Download
Download Page
Download Right Page
Open
1
2-3
4-5
6-7
8-9
10-11
12-13
14-15
16-17
18-19
20-21
22-23
24-25
26-27
28-29
30-31
32-33
34-35
36-37
38-39
40-41
42-43
44
DO YOU KNOW HOW TO RELAX? by Ihor Magun, M.D., F.A.C.P. Research and clinical experience have con sistently identified the positive effects of relaxation. As we struggle with the daily challenges of life, many of us forget how important it is to take time to relax. We have all uttered the words, "I need to relax," and then found ourselves moving on to yet another task, another project, another activity. One reason for this is that many people simply do not stop to think about how to relax. Where exactly does one begin and when exactly does one find the time to do so? The first thing to do is to decide that you will turn "I need to relax" into action, not just words. Say ing it is not enough. Some easy research can help. There are a myriad books, courses, techniques, and programs that can provide useful information and sug gestions. Many relaxation programs combine mental and physical elements that contribute to total relaxa tion of the body and mind together. The one that works best is the one that works best for you. A number of important points should be con sidered in making this determination. You need, first of all, to evaluate how much time you can realistically invest and whether you function better in a group or on your own. Some relaxation techniques can be mastered quickly, while some are learned over time with prac tice. Some programs utilize religious components to further inner peace. Others focus on physical activity that helps invigorate the body. Only you can decide which type of program works best for you. You may want to try several different methods or programs be fore making the choice. The Internet, the library, or the bookstore are excellent starting points. A brief over view of some of the most common relaxation pro grams follows. • Progressive muscle relaxation. In this technique, muscle groups are tightened and relaxed in succes sion. Gradually tense and relax your toes, then proceed to your feet and move upward. Finally, tense your entire body and then let go. Try this 10- 20 minutes daily. The method relies on the notion that mental relaxation will be a natural outcome of physical relaxation. • Relaxation response. Developed in the 1970s, this method involves a repetition of a word or phrase. Its purpose is to evoke a response that is opposite to the body's stress response. As you fo cus on the word or phrase, no other thoughts are allowed to enter your mind. With practice, this helps decrease anxiety and increase alertness. • Tai chi. This form of relaxation is an ancient Chi nese martial art, commonly referred to as "medita tion in motion." It is characterized by gentle, flow ing movements that emphasize precision and force. Expert training is recommended. • Yoga-a Sanskrit. This is an ancient Indian form of exercise. The name means "union" or "joining" and the basis of the exercise lies in the premise that the body and breathing are very much linked with the mind. Yoga attempts to restore a sense of balance and harmony to the body through specific postural positions and breathing exercises. No conditioning is required. Many books, videos, and classes are available. It is good to remember that relaxation works best when practiced daily. It enables you to celebrate the joy of living. It decreases muscle tension and low ers heart rate, blood pressure, and breathing rate. It can even give you more energy and stop you from the mental stress of over-analyzing everything. No matter which program or technique you choose, there are a few simple guidelines that you can work on. When you feel overwhelmed, take a moment to pull yourself back from the brink. Think good thoughts. Close your eyes for a moment and visualize a fantasy that will make you feel great. Experience that thought as completely as you can. Use all of your senses to enjoy life as it un folds moment to moment. Don't obsess about your worries. Exercise when you can. Get enough sleep, preferably at least 7 to 8 hours per night. Avoid stress that can be avoided and minimize your reaction to stress that can't be avoided. Hopefully, you can incorporate some of these suggested relaxation methods into your lifestyle. I have already begun working on mine. “НАШЕ ЖИТТЯ”, ГРУДЕНЬ 2003 13
Page load link
Go to Top
1 
2-3 
4-5 
6-7 
8-9 
10-11 
12-13 
14-15 
16-17 
18-19 
20-21 
22-23 
24-25 
26-27 
28-29 
30-31 
32-33 
34-35 
36-37 
38-39 
40-41 
42-43 
44 
