Conquering Obstacles to a Daily Program of Deep Relaxation
Are you trying to start a more routine program of practicing deep relaxation?
Conquering Obstacles to a Daily Program of Deep Relaxation
You may encounter difficulties as you start any new routine, but we all know that sticking to it is the key to making it work.
You may start out with great enthusiasm, setting aside time each day to practice. However, after a week or so, you may find yourself “forgetting” to practice. We live in a fast-paced world that rewards us for speed, efficiency, and productivity. It is difficult to stop everything and simply relax for twenty or thirty minutes. We are so used to “doing” that it may seem like a chore to just “be”.
Have you broken your personal commitment to practice deep relaxation daily?
Take time to examine very carefully what you are saying to yourself – what excuses you make – on those days when you don’t relax. If you just “don’t feel like it,” there is usually some more specific reason for feeling that way that can be found by examining what you are telling yourself.
“But I don’t have time to relax.”
This usually means that you haven’t given relaxation sufficient priority among all the other activities you’ve crowded into your schedule. Relaxation may only need to be 5-10 minutes in your schedule.
“I don’t have a good place to relax.”
Maybe you need to create one! You may need to let the kids watch their favorite TV show or play video games with headphones on while you go into another room. Give them instructions not to interrupt you. If they are too young to be left alone or to respect your privacy, then you need to find time when they are out of the house or asleep.
“Relaxation exercises seem too slow or boring.”
If you’re telling yourself this, it’s a good indication that you are too frantically pushing yourself through life. Slow down – it’s good for you!
Some people may find that deep relaxation brings up suppressed feelings, which can often be accompanied by sensations of anxiety. If this happens to you, be sure to start your practice slowly with shorter periods of relaxation and gradually work up to longer periods. The moment you start feeling any anxiety, simply open your eyes and stop your practice until you feel better. With time, patience, and practice, this issue should diminish. If it doesn’t, it may be helpful to consult with your therapist to assist you with the relaxation process.
“I am just not disciplined enough to make this a routine.”
This often means that you haven’t persisted with practicing relaxation long enough to internalize it as a habit. You’ve probably made similar statements to yourself in the past when you were attempting to develop a new routine or habit like exercise. It takes time and diligence to reach a point where something becomes a habit, generally at least a month. If you can commit yourself to scheduling relaxation into your day at least 5 times a week for a month, it will likely become so ingrained and routine that you won’t need to think about doing it anymore and it will come automatically.
Practicing and incorporating deep relaxation into your day is more than learning a new skill. It means making a shift in your attitude and lifestyle. It requires a willingness to give your health and internal peace of mind priority in your life.
Keep in mind that even if you can practice deep muscle relaxation or meditation every day and find that feeling of peace and respite for twenty or thirty minutes, if the rest of your day is like running on a treadmill with little to no breaks in your schedule, you are likely to still find yourself feeling stressed, prone to chronic anxiety or panic attacks and headed for burnout. You need downtime!
