Relaxation Techniques and Positive Self-Talk for Dreary Days
Here are some breathing techniques and other relaxation methods that will help you achieve a state of calm and serenity.
Breathing Techniques:
- 4–7–8 Breathing: Also known as the “Relaxation Breath,” this technique involves breathing in through your nose for a count of 4, holding your breath for a count of 7, and exhaling through your mouth for a count of 8. Repeat this cycle 3–4 times.
- Alternate Nostril Breathing: This technique involves closing one nostril with your finger and breathing in through the other. Then, switch to breathe out through the other nostril. Repeat this cycle 5–7 times.
- Box Breathing: Breathe in for a count of 4, hold your breath for a count of 4, exhale for a count of 4, and hold your breath again for a count of 4. Repeat this cycle 3–5 times.
Non-Breathing Relaxation Techniques:
- Progressive Muscle Relaxation (PMR): Tense and then relax different muscle groups in your body, starting from your toes and moving up to your head. Hold each muscle group for 5–10 seconds, and then release. Repeat this cycle 2–3 times.
2. Visualization: Imagine yourself in a peaceful, relaxing environment, such as a beach or a forest. Use all your senses to create a vivid mental picture. Stay in this visualization for 3–5 minutes.
3. Body Scan: Lie down or sit comfortably, and bring your attention to different parts of your body, starting from your toes and moving up to your head. As you focus on each area, release any tension or discomfort. Repeat this cycle 2–3 times.
4. Mindfulness Walking: Take a slow and deliberate walk, focusing on the sensation of your feet touching the ground, the movement of your legs, and the rhythm of your breath. Walk for 5–10 minutes.
5. Loving-Kindness Meditation: Focus on sending kind thoughts to yourself and others, starting with phrases like “May I be happy, may I be healthy, may I be at peace.” Repeat this cycle for 3–5 minutes.
Additionally, I’d like to leave you with some positive self-talk/affirmations to tell yourself when plagued by negativity and lack of hope for the future. Just so you know, I decided to get this piece out there after an especially trying day of fear, depression, and anxiety. And, being a tremendous “non-believer” in relaxation methods like these in the past, I was naturally skeptical. But, determined to be as open-minded as possible, I tried this stuff…
AND IT WORKED!
So, now to share with you…
“I am capable and strong, and I can handle whatever challenges come my way. I’ve faced tough situations before and come out on top, and I can do it again. I am resilient and resourceful, and I trust myself to make good decisions.”
“I am worthy of love, respect, and happiness, no matter what. I deserve to live a fulfilling life, and I am taking steps to make that happen. I am grateful for the good things in my life, and I choose to focus on the positive.”
“I am not alone, and I don’t have to carry this burden by myself. I have friends, family, and resources that can support me. I am willing to ask for help when I need it, and I trust that I will receive it.”
“I am doing the best I can with what I have, and that’s something to be proud of. I am making progress, even if it’s small, and I celebrate every tiny victory. I am learning and growing every day, and that’s a beautiful thing.”
“I choose to focus on the present moment and let go of worries about the future. I can’t control everything, but I can control how I respond to what’s in front of me. I take things one step at a time, and I trust that the future will unfold as it should.”
“I am a unique and valuable person, and I bring something special to the world. I have talents, skills, and experiences that no one else has, and I choose to share them with others. I am a contributor, a helper, and a friend, and I am making a positive impact in the lives of those around me.”
“I am capable. I am worthy. And I am loved. I will not let the darkness of today cloud my judgment. I am so much more than my current circumstances.”
Remember, the key to making these techniques and affirmations effective is to practice them regularly and make them a part of your daily routine. Start with one or two techniques and gradually add more as you become more comfortable with them.
May you find peace, calmness, and serenity in your daily life!
