Learning to Relax

Aim: Discover techniques that will help you to relax.

Key Words: relaxation, stress, destress, anxiety

Recognising stressRecognising stress

We all feel stressed at times. Stress is not necessarily a bad thing. It gives us energy and mobilises us to do things.

However, too much stress can lead to a range of health problems such as headaches, upset stomach and even heart disease.

Recognising tensionTASK: In pairs, make a list of how you might feel

when you are stressed.

Headaches or back achePoor

concentration

Feeling tired or unable to sleep

Dry mouth, lump in throat or shaky hands.

Feeling worried and sick

Feeling angry or upset

Relaxation techniquesInhale slowly and deeply, filling your chest with air, counting four seconds to yourself 'One and two and three

and four'. Imagine your chest slowly filling with air. Your stomach should

expand.

When you have inhaled fully, hold your breath for another four seconds, again counting to yourself: 'One and two and three and four'. This should be just a comfortable pause.

Let the air out through your mouth slowly saying to yourself: 'Easy...easy... easy... easy.' Let as much air as you can out of your lungs. Feel yourself relaxing as you do. Feel your shoulders, chest and diaphragm letting go and imagine releasing all the tension.

Deep Breathing

Relaxation technique IIRelaxation technique II• Get some fresh air• Go for a walk• Go to the park with your friends• Ride your bike

Exercise!

Task: In pairs, make a list of different physical exercise that people could do to

help them de-stress

Eat your way to Eat your way to relaxationrelaxation Fizzy drinks and fatty food don’t help

when you’re stressed! Drink plenty of water (at least 8

glasses a day) Eat lots of fresh fruit and vegetables Sit down when you’re eating and

chew food slowly

Still stressed? Try…LaughingLaughing

ReadingReading

YogaYoga

Listening to calming musicListening to calming music

Writing a DiaryWriting a Diary

StretchingStretching

Getting an Getting an early nightearly night

To summarise…

TASK You have been asked to

create a programme for a Relaxation Day.

Think of all the activities you might want to include

You may want to include a healthy lunch menu

Remember the aim of the day is rest and relaxation!

Start Time

Finish Time

Activity

8.35 08.50 advisory8.50 09.40 Period 19.40 10.30 Period 210.30 11.20 Period 311.20 11.50 Brunch 111.50 12.40 Period 412.40 13.30 Period 513.30 14.10 Brunch 214.10 15.00 Period 615.00   End day

15.15-17.30

16.30 Extra lessons/Enrichment/meetings