Relaxation techniques for moments of crisis | Health tips

Relaxation techniques for moments of crisis

In times of crisis, such as the one we are currently going through due to the coronavirus and quarantine, it is convenient to put into practice some relaxation techniques. In this space, we share several options.breathing exercise

health tips

What are the three most commonly used relaxation techniques?

Yoga exercises for scoliosis
Why is it good to take a hot bath to sleep better?
Knitting: a relaxation technique in the days of COVID-19

These days, fear and anxiety have taken over a significant part of the population due to the coronavirus issue (COVID-19). Consequently, the need has arisen to put into practice a series of relaxation techniques for times of crisis.


Although it is true that each person has different ways of reacting to difficult situations, in general, stress, uncertainty, and other emotions that affect mental health tend to increase. For this reason, it is essential to intervene in a timely manner and support yourself with relaxing activities. Here are some options.

Relaxation techniques for moments of crisis: 4 alternatives

The Centers for Disease Control and Prevention warn that both children and adults are at risk of overwhelming emotions due to the outbreak of coronavirus disease (COVID-19). It is a stressful situation that can be accompanied by changes in sleep patterns, concentration problems, and excessive worry.

What are the relaxation techniques for anxiety?
In fact, for many, it is cause for panic and can be the trigger for other problems other than the virus, such as depression, blood pressure changes, among others. Therefore, it is essential to pay attention to mental health and apply, as far as possible, some relaxation techniques for times of crisis. Practice them with the whole family!

1. Progressive muscle relaxation

health tips

How do you mentally relax?

Progressive muscle relaxation
. It even helps reduce your physical symptoms.

According to an article in the Michigan Medicine Health Library , this method helps reduce states of stress and anxiety. It even favors the relief of physical symptoms such as muscle tension.

Among other things, it also helps to relax the body and mind in case of sleeping difficulties. In this way, it contributes to an optimal and restful rest. The method can be applied with the help of relaxing sounds, or in complete silence. Let's see how it is done.

What are the 4 stress management techniques?

• First of all, it is convenient to choose a quiet place in the home, in which we can lie on our backs and stretch comfortably.
• The first phase is to contract and relax the muscles from head to toe. We start with the face, neck, and shoulders. We tense them, but without causing us pain. We hold for 4 to 10 seconds and then, holding a deep and slow breath, we relax for 10 or 20 seconds.
• Next, we move on to the next muscle group, arms, and hands, and repeat the exercise. The idea is to follow the same dynamics in the legs, back, chest, abdomen, and waist. 
• It is important to try to see the difference in how tight muscles feel and how they feel as exercise progresses.
• At the end of all muscle groups, we do a 5 to 1 countdown to return to the present moment.

Read also: Jacobson's progressive muscle relaxation

2. Yoga and Pilates

Yoga and Pilates have something in common: both disciplines combine physical and breathing exercises, which contributes to reaching a state of relaxation. Research published in the Journal of Exercise Rehabilitation supports the physical and mental benefits of these techniques.

Among other things, they have an important effect on moments of crisis like the one we are currently experiencing; they are a form of physical activity and, therefore, lessen the effects of a sedentary lifestyle.

Yoga has many styles and levels of intensity. Ideally, start with easy poses while increasing resistance. In addition, it is convenient to seek guidance on how to do the postures properly, since a bad movement can be counterproductive.

Pilates, on the other hand, involves physical and mental training in which movements combined with breathing and awareness exercises are worked out. Some mobile applications and online videos can help your practice.

3. Positive visualization for moments of crisis

health tips

Positive visualization for times of crisis
A positive visualization is a form of meditation that contributes to good mental health. It is recommended to reduce negative thoughts in times of crisis.
In times of crisis, it is often difficult to maintain optimistic thinking. However, there are techniques like positive visualization that help counteract those overwhelming and negative thoughts.

A trial published through the Journal of Evidence-Based Complementary & Alternative Medicine found that its practice can help improve mood, fatigue states, and quality of life in patients with multiple sclerosis. Therefore, it is believed to have similar effects in other difficult situations.

It consists of visually recreating situations that we would like to live, or remembering happy moments from the past, focusing attention on the smell, touch, and sounds of what we imagine. Like other forms of meditation, it should be done in a calm, quiet place, away from distractors.

Discover: How to practice anti-stress meditation at home

4. Draw mandalas

Drawing and coloring mandalas is a relaxation technique, which also serves as hobbies now in quarantine times. In Hindu and Buddhist culture, these designs symbolize the universe; In addition, they are considered a good way to get into meditation or mindfulness.

 A study published in the Inonu University Journal of the Faculty of Education (INUJFE) supports its anti-anxiety benefits. It is even suggested that they help alleviate nervous states.

Are there more relaxation techniques for times of crisis?
Of course. In addition to the techniques we have discussed, there is another wide variety of relaxation exercises that can help emotional balance in times of crisis. Diaphragmatic breathing, mindfulness, mantras,