I find it difficult to relax: what can I do?

“I find it difficult to relax, I feel stressed all the time and I can’t find a way to be calm”. We live in a society in which more and more people have problems having moments free of tension or with a very low tension load. There are more and more demands that the environment makes on us in order to adapt: ​​study, specialize, work, have a family, etc.

So, It is possible to say that we are more exposed to stress factors that can affect our health. For this reason, it is important to identify the cause of our problem and have resources to manage nerves and tension. Otherwise, it is likely that we will end up succumbing to the pressure, producing different symptoms.

Why do I find it difficult to relax?

Today, most people lead a fast-paced and busy lifestyle. Working, studying, taking care of family, going out with friends, sometimes even things that should be fun stop being fun. Suddenly, they start to feel like an obligation that we must spend time on before moving on to the next one.

To this we must add the consequences of the pandemic. People have had to go through periods of social isolation. In addition, many had to face unemployment and adapt to new ways of subsistence.

“Since this situation started, I have a hard time relaxing and I just wish everything was the same as before.”. These are some phrases that you can hear when people talk about this panorama. And studies indicate that the pandemic negatively impacted mental health, increasing stress, anxiety and depression in the population (Shah et al., 2021).

It is also important to mention that each of us has different ways of seeing reality depending on our experience. Sometimes, the perception of situations can be altered and we see reality in a way that harms us. This way, It can be said that one’s own thoughts could also be a stressor and internal dialogue a good source of pressure.

What we think and what we say to ourselves can cause us stress.

If I find it difficult to relax, what can I do?

Regardless of the reasons why you may have trouble relaxing, it is important to take action. Chronic stress can seriously affect mental and physical health. Precisely, to avoid this, we propose the following strategies.

1. Breathing exercises

Breathing is something we all do involuntarily. However, in situations where we need to reduce the feeling of pressure, taking control of this process can help us a lot.

Jerath et al. (2015) did a study on breathing as a self-regulation technique in cases of anxiety. Evidence shows that breathing helps reduce stress, the intensity of negative emotions and increases control over the autonomic nervous system.

Following this line, there are different breathing exercises that can promote a state of relaxation. Wherever you are, you can put the following script into practice:

Close your eyes and inhale through your nose for four seconds. Hold the breath for at least eight seconds (if you find it difficult, you can release it sooner). Expel the air through your mouth, keeping your lips pursed for four seconds. Feel the relaxation for one minute. and repeat the exercise.

One of the keys for this technique to be effective is that Breathing should be diaphragmatic. That is, when you inhale, watch for your abdomen to swell and keep your chest down. That means air is reaching your diaphragm and not just your lungs.

2. Mindfulness

In this same sense, it is a simple exercise that you can do at home on your own. You just need a quiet place and wear comfortable clothes. Then, follow these steps:

Lie down or sit with your back straight. Close your eyes and take a deep breath through your nose, feeling your diaphragm swell. Expel the air slowly through pursed lips. Keep your attention focused on your breathing: feel the air coming in and out. comes out, how your abdomen inflates, body sensations, etc. If thoughts or images appear that can distract you from your breathing, do not try to forcibly suppress them. Stay relaxed and then return your attention to your breathing.

Although it seems simple, for someone who says “I have a hard time relaxing,” it can be difficult to achieve this state of relaxation. But, the only way to master the exercise and enjoy its benefits is through practice.

3. Work on your sleeping habits

Sleep is more than just rest, it is actually a biological need. During sleep, the body launches different mechanisms to repair organs and tissues. As a result, we are prepared when we wake up to face the challenges of the new day. Nevertheless, If the sleep is not of quality, then it is not very restful..

A consequence of the above is that stress levels increase in the body in order to continue functioning. Therefore, you may spend the rest of the day feeling irritable because you haven’t rested well. And if this is repeated frequently, it soon becomes a habit and you will feel constantly tense.

Thus, It is essential to review your sleeping habits to ensure that your rest is optimal.. If you are one of those who think “I have a hard time relaxing,” perhaps a detox sleep routine could be ideal for you. Although, it is probably difficult for you to adapt to it at first, but remember that it is a matter of habits.

4. Find time for yourself

Often, when we immerse ourselves in responsibilities, we can end up forgetting about ourselves. Our own needs and desires take a backseat because we must fulfill them at work or in school. However, in the end this only creates chronic stress and achievements are no longer received with joy, but with emptiness.

The fact of having a portion of responsibilities that we can assume with the resources we have contributes to our personal well-being. Review your schedule and try to organize yourself so that you can dedicate time to yourself. Whether it’s to rest a little or do things you enjoy like reading a book, exercising, traveling, painting, etc.

Finding a moment of relaxation and disconnection is necessary to feel better.

5. Consider receiving psychotherapy

The ideas above can help you manage stress levels, but they may not be enough. Sometimes stress or anxiety can be due to serious emotional conflicts that should be evaluated by a professional. Above all, in cases where this discomfort begins to affect daily life significantly.

To conclude, no matter what the reason is why you feel that “it is difficult for me to relax”, it is not a trivial issue. Don’t forget that your body needs to rest from time to time in order to function normally..

You might be interested…