In today’s fast-paced world, there is a constant influx of information we must handle. We are privy to issues happening locally, nationally and globally.

That can be a lot to handle and process, particularly while navigating our own lives. We have to balance work, social commitments, health and wellness, family, hobbies and more. It can be exhausting and lead to burn out. For some people, they feel as if they are drowning in their obligations and feel anxiety and guilt if they “drop the ball” or something “falls through the cracks.”

It is important to take some time and step away from stressors and escape from anxiety-inducing scenarios to protect your mental and physical health.

National Relaxation Day is celebrated Aug. 15. It started in 1985, based on a suggestion from 9-year-old Sean Moeller from Michigan. Thanks to the ability to spread and share thoughts on social media and the Internet, the event became international, according to internationalrelaxationday.com.

“Relaxation isn’t only about peace of mind or enjoying a hobby. It’s a process that lessens the stress effects on your mind and body,” Mayo Clinic reported.

Relaxation techniques can help slow heart rate, lower blood pressure, improve digestion, increase blood flow to major muscles and ease muscle tension and chronic pain, improve focus and mood, lower fatigue and help improve sleep quality, boost confidence and lessen anger and frustration, according to Mayo Clinic.

“Relaxation techniques generally involve focus and awareness. You focus your attention on something that is calming and raise awareness of your body,” Mayo Clinic said.

These relaxation techniques include autogenic relaxation, progressive muscle relaxation and visualization.

“Autogenic means something that comes from within you,” Mayo Clinic said. “In this relaxation activity, you use both visual imagery and body awareness to lower stress.”

Suggestions include repeating words or suggestions in your mind to help lessen muscle tension, such as imagining a peaceful setting to help slow breathing and heart rate.

“In progressive muscle relaxation, you focus on slowly tensing and then relaxing each muscle group,” according to Mayo Clinic. “This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.”

It is recommended starting with tensing and relaxing the muscles in the toes and slowly working your way up to the neck and head. You can also start at the head and work your way down to the toes. Use a quiet space and tense the muscles for five seconds, with 30 second breaks.

“In visualization, you may form mental pictures to take a visual journey to a peaceful, calming place or situation,” Mayo Clinic reported.

You should tap into as many senses as possible, such as sound, smell, sight and touch. For example, if picturing the ocean, imagine the salt water smell, feel of the sun’s warmth on your skin and the sound of waves crashing.

Additional techniques include deep breathing, massage, meditation, yoga, aromatherapy, music and art therapy and hydrotherapy. These relaxation techniques take practice and, over time, will allow you to become more aware of muscle tension and other physical reactions to stress and know how to respond to them.

To boost the benefits, you can couple relaxation techniques with other positive coping methods such as finding humor, thinking positively, eating a healthy diet, spending time outside, reaching out to supportive family and friends and more, according to Mayo Clinic.

For some people, just finding time away from work doing hobbies can help reduce stress. Personally, I like reading a book, crocheting, playing card games, dancing and other forms of exercise.

I am an aerial dancer, and I look forward to escaping the “real world” to go play in the aerial silks and trapeze bar. It is the best method of stress relief for me and is an activity I truly love.

Our group, Aerial Mind, focuses on the mind and body connection, connecting your inner and outer strengths and the importance of working with your breath. Since our artistic director is a clinical psychologist, we incorporate a number of relaxation techniques into our training.

If interested in learning more, we are preparing to perform Sept. 21 at Philadelphia School of Circus Arts as part of the Philadelphia Fringe Festival.

If you are feeling extra stress or anxiety, consider incorporating some relaxation techniques. If you haven’t explored this method of stress relief before, maybe Aug. 15 would be a good day to start.

Samantha Anderson

editorial assistant

Whitehall-Coplay Press

Northampton Press

Catasauqua Press