The Power of Rest and Relaxation: A Guide

In today’s fast-paced world, finding moments to relax can feel like a luxury rather than a necessity. However, relaxing and unwinding play a vital role in maintaining our mental health and overall well-being. 

Why Relaxation Matters

Relaxation isn’t just about taking a break—it’s a crucial component of mental health. Regular relaxation can help reduce stress, lower blood pressure and improve concentration. Our therapists note that relaxation techniques, such as deep breathing, meditation and Progressive Muscle Relaxation (PMR), positively impact both mental and physical health. These practices can reduce the harmful effects of stress, leading to better emotional and cognitive functioning.

Whether you’re managing stress, seeking better sleep or simply looking to enhance your overall well-being, relaxation techniques can be invaluable. But let’s face it, finding the time to relax can feel like a challenge, and it’s easy to make excuses. To help you get started, here’s a step-by-step guide designed to fit even the busiest of schedules.

1. Try the RE-LAX Technique

Why It Works: The RE-LAX technique is a quick and easy way to induce a state of calm and relaxation. Developed to help manage stress, improve sleep and enhance performance, it’s a method you can use anytime, anywhere.

How to Do It:

• • Step 1: Find a comfortable place to sit, such as your couch. If you find it helpful, close your eyes.
  • Step 2: Notice the sounds around you. Choose to let these sounds drift over your mind or to ignore them by blocking them out.
  • Step 3: Acknowledge that with each exhale, your body becomes more relaxed. This is a natural part of the process.
  • Step 4: As you inhale, say the word ‘re’ in your mind or underneath the breath. As you exhale, say the word ‘lax.’ Continue this breathing pattern for three to 10 minutes, repeating ‘re-lax’ with each breath.
  • Finish: When you’re ready, slowly open your eyes. With regular practice, the word ‘re-lax’ will become a mental cue to quickly relax in stressful situations.

2. Practice Progressive Muscle Relaxation (PMR)

Why It Works: While the RE-LAX technique focuses on using breath and mental cues to promote relaxation, PMR takes a more physical approach. Progressive Muscle Relaxation involves tensing and then relaxing different muscle groups throughout your body, helping to release physical tension and stress.

How to Do It:

• • Step 1: Find a quiet place to sit or lie down.
  • Step 2: Start with your feet. Tense the muscles in your feet by curling your toes tightly for five to 10 seconds, then release the tension.
  • Step 3: Move up to your calves, thighs, abdomen, chest, arms and finally your face, tensing each muscle group for five to 10 seconds before relaxing.
  • Step 4: As you relax each muscle group, focus on the feeling of relaxation and let go of any remaining tension.

Tip: Combine PMR with the RE-LAX technique by saying ‘re’ as you tense and ‘lax’ as you release the tension.

3. Take a Nature Walk

Why It Works: Being in nature can have a restorative effect on the mind and body. Walking in a natural setting reduces stress, improves mood and boosts overall well-being.

How to Do It:

• • Head to a park, trail, or garden. Choose a location that feels safe and inviting to you. Whether it’s a local park, a nature reserve or your backyard, find a spot where you can feel connected with the outdoors.
  • Walk at a slow, comfortable pace. There’s no need to rush; let your body move at its own rhythm. This leisurely pace allows you to fully engage with your environment and enjoy the experience without distractions.
  • Make a conscious effort to take in your surroundings. As you walk, pay attention to the details. Notice the vibrant colors of the leaves, the texture of the bark on trees and the play of light through the branches.
  • Tune into the sounds and smells around you. Listen for the rustling of leaves, the chirping of birds, or the distant sound of flowing water. Breathe deeply to inhale the fresh scents of grass, flowers, or damp earth. Try to allow these natural elements to soothe your senses and ground you in the present moment.
  • Take breaks to observe and reflect. If you find a spot that captivates you, take a moment to pause and soak it all in. Sit on a bench or a patch of grass, close your eyes and breathe deeply. This can help deepen your connection to nature and enhance the overall calming effect nature can have.

Tip: If getting outside isn’t possible, bring nature indoors with plants and nature sounds. You can find nature sounds through apps, online playlists or even sound machines that mimic the sounds of rain, birds or ocean waves. Playing these sounds while you relax can help recreate the calming effects of nature in your home. You can also use these nature sounds as a background while practicing the RE-LAX and/or PMR techniques. The combination of these sounds with your relaxation exercises can deepen the sense of calm and enhance your overall experience.

4. Engage in Creative Activities

Why It Works: Creativity offers a productive outlet for stress and helps you focus on the present moment. Engaging in activities like drawing, painting, writing or crafting can be both relaxing and fulfilling. These creative activities allow you to express your thoughts and feelings, providing a sense of accomplishment and satisfaction that can lift your mood and promote well-being.

How to Do It:

• • Choose a creative activity that you enjoy. Whether it’s painting, knitting, journaling or playing a musical instrument, select something that resonates with you and brings you joy.
  • Set aside dedicated time for your creative activity. Depending on your preferences, find a quiet space or put on your favorite relaxing sounds or music where you can engage in your chosen activity without distractions. This time is for you, so make it a priority.
  • Focus on the process rather than the outcome. Allow yourself to let go of perfectionism and get into in the creative flow. Enjoy each brushstroke, word or note, and give yourself permission to create without judgment.

Tip: Keep a journal or sketchbook to capture your thoughts and ideas whenever inspiration strikes. By documenting your ideas, you may discover new themes or concepts to explore, enhancing your creative experience even further. Who knows? You might even discover some artistic talents you never knew you had.

5. Unplug and Unwind

Why It Works: Constant exposure to screens can lead to mental fatigue and burnout. Taking a break from digital devices allows your mind to rest and recharge, reducing stress and improving focus.

How to Do It:

• • Designate specific times each day to unplug from your devices. Choose a consistent time each day as “you time” to practice your relaxation techniques, whether it’s during meals, before bedtime, or for a set period in the afternoon. Treat this unplugged time as a priority the same way you would an important meeting or appointment. Just as meetings and appointments help us stay organized and focused, scheduling time to unplug fosters a healthier relationship with technology and gives your mind a necessary break from constant stimulation. This commitment helps establish a routine, making it easier to step away from technology and prioritize your mental well-being.
  • Create a calming environment during your unplugged time. Use this time to engage in activities that promote relaxation and mindfulness, such as the techniques detailed above, reading, meditating or practicing yoga. Consider lighting a candle, playing soft music or using essential oils to enhance the atmosphere.
  • Communicate your plan to others. Let family, friends or colleagues know about your dedicated unplugged times so they can support your efforts. This communication not only helps manage expectations but also reinforces your commitment to self-care.

Tip: Take the extra step to pencil in or schedule this unplugged time on your daily calendar, just like you would for a work meeting or appointment. By blocking off this time, you create a commitment to yourself that prevents other tasks from encroaching on your relaxation. Additionally, set your devices to “Do Not Disturb” mode during this period to minimize interruptions and fully embrace your time to unwind.

6. Seek Support When Needed

Why It Works: While relaxation techniques are great for everyday stress management, sometimes more comprehensive support is needed—and that’s okay! Reaching out for professional help can provide additional tools and resources for managing any mental health challenges you may be experiencing.

How to Do It:

• • Connect with Monarch: At Monarch, we offer a wide range of mental health services, including counseling and psychiatry, crisis intervention and tailored care management. Many of our services are offered via telehealth for those who find it challenging to physically visit an office. Our team is dedicated to providing compassionate, trauma-informed care to help you navigate life’s challenges.
  • Explore Our Services: Whether you’re dealing with anxiety, depression, or other mental health concerns, our facilities offer access to assessment, stabilization, and psychiatric care.
  • Find Your Path to Wellness: Monarch is here to support you every step of the way, offering personalized care and resources to help you achieve your mental health goals.

Tip: Don’t hesitate to reach out. Whether you need support for yourself or a loved one, Monarch’s team is ready to help you on your path to well-being.