The world we live in is unpredictably changing, and so are the challenges. Taking into consideration the quicker pace of life, people frequently struggle with stress, worry, and depression at some other point in life. Despite the fact that stress may have a lasting impact on a person's mental health, it is not considered an illness; rather, it is one of the body's typical emotional, bodily, and mental reactions to an external stressor.
During little periods, stress can help with creativity and attention but on the other hand, prolonged stress has been connected to mental health issues, digestive problems, high blood pressure, and heart diseases.
According to research, stress levels rise in response to perceived threats wherein the body releases chemicals such as cortisol, adrenaline, and norepinephrine which leads to tightening of muscles, raised blood pressure, insomnia, and various other health issues. But thankfully we have been blessed with an array of emergency practices that enable us to handle such potentially dangerous circumstances, i.e., our bodies undergo a famous Fight-or-flight reaction to get ready to defend ourselves.
To escape from a dangerous predator- for example. In response to such an occurrence, our bodies respond indistinctively. When stress is triggered regularly, the stress response system shifts from being beneficial and life-saving to perhaps harmful to health when this occurs. Nevertheless, we have adequate coping mechanisms and techniques of which relaxation has proven to reduce stress-related symptoms.
Dr. Herbert Benson in 1975 developed Benson's Relaxation Technique (BRT) aka Relaxation Response for coping with upcoming challenges of life. It includes certain steps that enable us to neutralize the negative effects of stress by causing our heart rate, metabolism, and breathing rate to drop which ultimately restores a healthier balance in our bodies.
To elicit, it takes the presence of four fundamental components:
- An atmosphere of silence
- Something to focus on
- A submissive state - "let it happen”.
- A relaxing position.
To start the Relaxation Response, perform the following steps:
- Take a comfortable seat and sit quietly.
- Close your eyes.
- Completely release any tension in your muscles.
- Inhale via your nostrils. Analyze your breathing patterns. As you exhale, silently repeat the word "ONE" to yourself. Consider taking a breath: IN—OUT, "ONE"; IN—OUT, "ONE"; and so on. Breathe freely and effortlessly.
- Practice for a duration of ten to twenty minutes. To observe the time, you can open your eyes, but avoid setting an alarm.
- Do not worry about whether you can get a profound state of relaxation, just remain in a passive state, and let relaxation come about in its timing. Simply go back to repeating "ONE" whenever diverting thoughts arise. If possible, practice the method twice a day, however, avoid doing it immediately after a meal, since this appears to hinder the activation of the Relaxation Response. The early hours of the day are ideal for practicing the Relaxation Response.
A study by Abdullah Ibrahim highlighted the effectiveness of Benson's Relaxation Technique as a complementary measure in the treatment of anxiety in emergency care. The study revealed that patients undergoing BRT had a more notable reduction in HAD-A scores when compared to other patients.
Thus, for maintaining a healthy mind and body amid life's hectic schedule requires deliberate efforts to de-stress. BRT proves to be one of the skills of relaxation, allowing it to become a treasured aspect of everyday schedule that will enrich life with harmony and peace.