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Relax it's FREE

Relaxation & Meditation Skills - Quick | Easy | Practical

Relaxation Skills are FREE: free of side-affects, free to use anywhere, free of cost.

Benefits of Relaxation

  1. Helps decrease: stress, anger, pain, anxiety, cravings, fatigue, headaches and tension
  2. Helps increase: concentration, calm, composure, wellbeing, immune system, resilience and general mental abilities
  3. Helps you: find peace, communicate better, manage moods , improve your heart health and be your best

Mental Health Week 2016
To promote the benefits of relaxation for mental health and wellbeing, YES Psychology & Consulting is providing FREE Relaxation Classes during Mental Health Week, 9-15 October 2016.
  • 1 hour sessions with practical tips and demonstrations
  • Limited spaces available, so
  • Register your interest by emailing us at service@yespsychology.com.au
Times: Weekdays at 12pm Monday 10 Oct to Friday 14 Oct 2016.
Location: L9, 167 Eagle Street, Brisbane. Eagle Street Business Centre.
The Benefits - wellbeing, communication and relationships

What's in it for me?
  • Creating calm, helping reduce stress, anger and anxiety
  • Promotes a sense of control and order
  • Improved wellbeing and immune system
  • Less reactive and frustrated
  • Improved communication and listening
  • Improved problem-solving and clear thinking
  • Promotes harmony & trust in relationships
How does relaxation work?
  • Time out, to slow down and relax
  • Increased oxygen levels to brain, improves thinking
  • Reduces stress hormones, therefore tension, agitation and stress
  • Increase perspective and mindfulness
  • Changes in the nervous systems and release endorphins (happy hormones)
  • A circuit breaker to worry and ruminations
  • Promotes confident body language
  • Promotes empathy and ability to listen without reacting

The Methods - numerous effective techniques

20 Methods in a checklist:
  1. Deep breathing techniques
  2. Progressive muscle relaxation techniques
  3. Grounding Mindfulness – senses in the hear and now
  4. Visualisation – eg the beach
  5. Meditation techniques (including prayer)
  6. Thinking about good things
  7. Hobbies and interests - that absorb your attention
  8. Time with nature, animals and/or pets
  9. Massage (and/or pamper)
  10. Move your body - pummelling, stretch, shimmy
  11. Exercise, walking and/or sport
  12. Journal or talk it out
  13. Quality time socialising with friends or family
  14. Invoke the senses - aromatherapy, warm bath, quick dip
  15. Laughing, fun and humour
  16. Games – crosswords, soduko, computer games and board games
  17. Watch TV, movies
  18. Reading, researching, surfing the net
  19. Positive thoughts and gratitude
  20. Your Effective Solution - a method that works for you?

The Practice - how to learn

Give them a go
  • Due to individual differences, try out a range of ideas to see what's best for you
  • Select and test a few skills over a week
  • Persist and practice, even try a buddy and/or reminder system to help you action it
  • Ask questions and refine your skill
Select a Practice Schedule
  • Quick relaxation 2-4 minutes, 2-4 times a day
  • Deeper relaxation daily (set a time such as before bed, or after lunch)
  • Start small: 1 min; 2 mins; 3mins 4 min +
Maintain motivation with a plan and buddy
  • Record a simple plan on paper or your phone (what, where, when, how, with who)
  • Record what you need to make it happen (eg shoes, music, time, permission?)
  • Determine who to share it (use a buddy-system or check in with case worker)
  • When will you review it?
Apps and Links
More on Mindfulness!

Mindfulness is about "Paying attention, on purpose, in the present moment, without making judgments". Mindfulness meditation can improve your personal and professional life. It's not just a fad. Mindfulness has scientifically proven benefits, including:
  • Improved sense of wellbeing
  • Reducing stress and worry
  • Increasing health and immune function
  • Boosts working memory and concentration
  • Increased focus and information processing speed
  • Less emotional reactivity, more frustration tolerance
  • More cognitive flexibility
  • Increased compassion, empathy and relationship satisfaction
  • Increase self-insight
The neurological benefits of mindfulness have been linked to an increase in emotional intelligence, specifically empathy and self-regulation. It's the development of these areas that contributes to our ability to manage conflict and communicate more effectively.

Relaxation & Stress Management and Wellbeing