When it comes to having good mental health, rest and relaxation is really important.
One in four people will experience a mental health issue of some kind each year and 74% of people have felt so stressed in the last 12 months that they have been overwhelmed or unable to cope, according to research. But there are plenty of tools and techniques you can use to help lower your stress levels and calm your mind without even needing to leave your living room.
For Mental Health Awareness Week this week, we’ve put together our favourite tools and techniques used by mental health professionals, all of which can be used from the comfort of your favourite La-Z-Boy sofa or chair.
1. Meditate with this simple mindfulness technique
The band of light meditation is a simple and effective grounding technique which will help you focus on the moment you are in so you can feel calmer and more relaxed. Sit somewhere quiet and comfortable and pay attention to your breathing. While taking slow, deep breaths, imagine that there is a band of light which is moving steadily down your body from head to toe. As this imaginary light moves, try to observe how your body feels and any physical sensations. When other thoughts try to come into your mind, acknowledge them and let them pass. This exercise is easier if you close your eyes and lie back with your back supported and your legs uncrossed.
2. Let your thoughts come and go
When you are trying to relax, you might find your mind starts racing and your thoughts make it challenging to switch off and unwind. Instead of thinking about all the tasks on your do-to list, try this powerful technique known as thought defusion or cognitive defusion. Imagine your thoughts are clouds floating in the sky or sticks drifting down a stream. Don’t try to ignore your thoughts completely but instead, notice them and observe them as they come and go. Don’t get attached to the thoughts or allow them to distract you, simply allow them to pass through.
3. Be intentional with your breathing
Breathing is something we do without consciously thinking about it. But when you are taking quick, short, shallow breaths, this can make you feel stressed and anxious as it signals to your body that you are in ‘fight or flight’ mode. This means your nervous system stays in a tense state, ready for action. In contrast, slow, deep breathing activates your parasympathetic nervous system, moving you from ‘fight or flight’ to ‘rest and digest’ and helping you to calm down. The 4-7-8 breathing technique is a quick and simple exercise based on Pranayama – the ancient yogic practice of controlling your breath. Inhale through your nose for four seconds, hold your breath for seven seconds and then exhale through your mouth for eight seconds. Repeat this cycle up to four times and make sure you are sitting comfortably as it can make you feel light-headed if you try this breathing while standing. This slow intentional breathing will help lower your heart rate and reduce your feelings of stress and anxiety.
4. Tune into your senses
Grounding techniques are practical exercises which encourage you to use your senses so you focus on the present moment. This can be very effective at helping reduce anxiety as it moves your mind away from worrying about the future or dwelling on things which have happened in the past. One very simple grounding exercise which you can do at home is the
5,4,3,2,1 method. Sit in a comfortable place and focus on your surroundings. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. When you tune into your senses and look for things to identify, this activates your brain’s prefrontal cortex, which is responsible for logical and rational thoughts. It also stops the amygdala – the part of your brain which detects threats – from being in control.
5. Listen to your favourite tunes
Putting on your favourite music isn’t just a welcome distraction. Listening to music also prompts your brain to release serotonin and dopamine – natural feel-good chemicals your body produces which boost your mood. Picking a calming soundtrack can help reduce your heart rate and slow your breathing so you can feel more relaxed, while choosing something more up-beat can help pick you up and get you feeling more energetic. Some La-Z-Boy ranges even allow you to listen to music through your sofa with in-built speakers and stereo systems.
