Relaxation before a big meeting or event is crucial for performance and well-being. Here are scientifically-backed strategies to help:
- Deep Breathing Exercises: Deep breathing activates the body’s relaxation response, reducing stress hormones. Controlled breathing techniques like the 4-7-8 method can be particularly effective (Harvard Medical School, 2020).
- Mindfulness Meditation: Mindfulness meditation has been shown to reduce anxiety and improve focus (Goyal et al., 2014). Even a few minutes can help center your thoughts.
- Progressive Muscle Relaxation: This involves tensing and then relaxing different muscle groups. It’s proven to decrease anxiety and induce calmness (Varvogli & Darviri, 2011).
- Visualisation Techniques: Visualizing a positive outcome can boost confidence and reduce anxiety. This technique is often used by athletes to enhance performance (Cumming & Williams, 2012).
- Physical Exercise: Engaging in light physical activity, like a brisk walk, releases endorphins, which act as natural stress relievers (Harvard Health Publishing, 2018).
Practicing these techniques regularly can significantly improve your ability to relax and perform well in high-pressure situations.
- References:
- Harvard Medical School. (2020). “Relaxation techniques: Breath control helps quell errant stress response”.
- Goyal, M., et al. (2014). “Meditation programs for psychological stress and well-being: A systematic review and meta-analysis”. JAMA Internal Medicine.
- Varvogli, L., & Darviri, C. (2011). “Stress Management Techniques: evidence-based procedures that reduce stress and promote health”. Health Science Journal.
- Cumming, J., & Williams, S. E. (2012). “The role of imagery in performance”. Handbook of Sport and Performance Psychology.
- Harvard Health Publishing. (2018). “Endorphins: Exercise and relaxation techniques can trigger a natural high”.
How to get in touch
If you or your patient/NDIS clients need immediate mental healthcare assistance, feel free to get in contact with us on 1800 NEAR ME – admin@therapynearme.com.au.
