You suddenly receive the news that your loved one just died, or your long-time boyfriend decides to break up with you. Or say you are just informed that you were fired from your job.
It is hard to accept but sometimes, difficult and challenging times really come and happen to us. Most of the time, when we encounter these kinds of situation, we feel hopeless and miserable. And no matter how hard we try to think of the beauty around us or keep ourselves strong, we end up losing our strength and demeanor. We feel shattered and we think that it is difficult to start again.
But even when it seems that everything’s falling apart, we should always bear in mind that there is always hope for us. If you want to feel at ease after experiencing a major setback, here are some relaxation techniques that might help you to start getting back on track.
What To Do When It Seems That Everything Is Falling Apart
One of the best relaxation techniques when it seems that everything’s falling apart is to breathe deeply. To do this, you need to pause and calm yourself. Find a place where you can sit comfortably and in a relaxed position. Then close your eyes and place your hand on your belly. Slowly breathe in for ten seconds. Let your belly expand and feel the air filling your abdomen. Slowly exhale and let the air out for a few seconds. Repeat the process several times. By doing this, the effects of stress like rapid heart beat and high blood pressure could be lessened.
After doing deep breathing, you may also try to counter life’s stress by doing the visualization process. To start it, you should first find a place where there is no distraction and where you can sit straight and comfortably. After that, you close your eyes and begin to visualize. Imagine yourself at peace and try to think of positive things that happened to you. You may think of your happiest moments or the dreams you have always wanted to achieve. You may also remember the places you want to go to or the things you loved to do before you experienced that everything’s falling apart. To better enhance this, you may also do deep breathing.
Meditation or soaking
Another relaxation technique that would make you avoid thinking that everything’s falling apart in your world is through what is called meditation or soaking. In order to achieve this relaxation process, you must allow your mind to be at rest by thinking and reciting to yourself positive words. You may say these several times either aloud or silently, convincing yourself that everything will turn out well. If you are a Christian, you may look at the scriptures and begin to meditate on it. Claim the promises God has for you and believe in them. You may also play a relaxing song while doing this. But if you are not a Christian, you may try to meditate, reflect and contemplate about the beauty of life. You may try to repeat the following phrases:
- Everything will be alright.
- I love myself.
- I can do this.
- I am strong.
- Nothing is impossible.
This should allow you experience peace that would give you freedom from stress.
Progressive Muscle Relaxation (PMR)
When you feel as if everything’s falling apart, sometimes your body tends to become tense. To overcome this, you may try practicing progressive muscle relaxation by following an alternate sequence of muscle tension and relaxation. This can be done by doing the following steps. First, wear loose clothes and keep yourself barefoot. Afterwards, find a comfortable place where you can relax. For a few seconds, do some deep breathing until you feel relaxed. When you are ready to start, begin with right foot by squeezing it as tightly as you can until you feel the tension. After a few seconds, relax your right foot. Feel how the tightness of the foot loosens. After that, take another deep breath. Do this until you are ready with your left foot.
Follow the alternate sequence of muscle tension and relaxation. Then work upwards slowly through your body. Apply the same technique to your left and right legs going up to both of your thighs, hips and buttocks, stomach, chest, right and left hands, up to your neck and shoulders, then the face and the rest of your head. Do the sequence until you feel totally relaxed.
When it seems that everything’s falling apart, you may also try doing self-massage to feel relaxed. This would allow your body and mind to be at ease. Some people go to the spa to release tension and stress, but there are some massage techniques you may do to provide deep relaxation even without leaving. Here are some of the techniques you can do.
First, start with your head by doing a scalp massage. This can be done by placing your fingers on your head with your thumbs behind your ears. Gently spread your fingers on your head and massage the scalp slowly by making circles for about 20-25 seconds. Then you may go down to the temple of your head. Use the pointing fingers to massage in a circular motion both sides of your forehead for 15-20 seconds. Afterwards, move your ring fingers under your eyebrows (near the bridge of your nose) towards the side of the temple of your head. Increase the pressure for about 10 seconds then release. Repeat several times.
You may also do the rotating motion on the sinus part of your nose going to your cheekbones for several seconds. If this facial massage is not enough, you may also massage both of your shoulder blades using a rotating motion by pressing the muscles firmly. For a more relaxing experience, you may use fragrant oil to give a more relaxing experience.
These are just some of the relaxation techniques that you can use to ease the feeling that in your life, everything’s falling apart. Once you feel the stress coming, relax your tense body and keep calm. Know that even when it seems that everything’s falling apart, things are going to be alright.
Photo: Guilherme Yagui