Cancel appointments, switch off your mobile phone and dive into the story of an exciting book on the sofa - fewer and less people master this art of relaxation. Whoever is energized all day loses the ability to switch off at some point. That can take revenge. Stress and overwork are among the most common causes of anxiety disorders. And mental illnesses are meanwhile according to investigations of the DAK the fourth most frequent reason for sick leave. Fortunately, there are relaxation methods such as progressive muscle relaxation or tai chi that anyone can learn - and that can do little miracles with regular exercise.
Relaxation techniques at a glance
- Relaxation training and stress management
In special courses you will learn to deal better with everyday stress situations and to identify the reasons for them more easily. They develop strategies for healthy stress management and relaxation.
- Autogenic training
The focus is on the focus on certain body sensations. For example, you lie on the floor and keep telling yourself: I am very calm, my right arm is getting heavy. Concentrate only on your right arm and the resulting feeling. By concentrating different sensations can be brought about. And with increasing practice, you will achieve better and better the desired state. Autogenic training should be learned under expert guidance if possible.
- Progressive muscle relaxation according to Jacobson
The progressive muscle relaxation developed by American physiologist Edmund Jacobson is a particularly easy-to-learn method. Successively all the muscles are first tense and then loosened again - from the small muscle areas to the big ones. So: First, clench your hands into a fist, hold tension for seven seconds and suddenly relax muscles. Repeat the exercise a few times before the next larger muscle - the upper arms - is on the line. So it goes on over the neck, shoulders, chest, abdomen, etc. Through the alternation of tension and relaxation, the well-being increases. The procedure is best suited for people who normally find it difficult to do relaxation exercises or gain initial experience.
- Hatha Yoga
The special feature of this ancient Indian method is the holistic approach: body exercises stretch and relax the muscles. Breathing exercises calm and deepen breathing. Through meditation, you become calmer. You experience yourself and your feelings more consciously. Hatha yoga influences exactly the areas in which stress affects the well-being. Muscle tension and other physical ailments decrease. They get new energy through this yoga and are better prepared for stressful situations.
- Tai Chi and Qi Gong
The traditional methods of the Chinese movement art Tai Chi and Qi Gong are used for holistic health promotion. Slow, fluid exercises can help to find inner peace and strengthen the physical and mental defense system - so stress has no chance.
Health insurance companies often pay the costs
Which exercises can reduce stress, either prevent or support behavioral therapy, explains psychologist Frank Meiners: "The progressive muscle relaxation according to Jacobson, but also hatha yoga and autogenic training have proven to be successful relaxation techniques.Therefore, health insurance increasingly take over a large part of Costs for this and other relaxation and anti-stress programs, provided that course instructors are trained professionals. "