Learning to Relax
Aim: Discover techniques that will help you to relax.
Key Words: relaxation, stress, destress, anxiety
Recognising stressRecognising stress
We all feel stressed at times. Stress is not necessarily a bad thing. It gives us energy and mobilises us to do things.
However, too much stress can lead to a range of health problems such as headaches, upset stomach and even heart disease.
Recognising tensionTASK: In pairs, make a list of how you might feel
when you are stressed.
Headaches or back achePoor
concentration
Feeling tired or unable to sleep
Dry mouth, lump in throat or shaky hands.
Feeling worried and sick
Feeling angry or upset
Relaxation techniquesInhale slowly and deeply, filling your chest with air, counting four seconds to yourself 'One and two and three
and four'. Imagine your chest slowly filling with air. Your stomach should
expand.
When you have inhaled fully, hold your breath for another four seconds, again counting to yourself: 'One and two and three and four'. This should be just a comfortable pause.
Let the air out through your mouth slowly saying to yourself: 'Easy...easy... easy... easy.' Let as much air as you can out of your lungs. Feel yourself relaxing as you do. Feel your shoulders, chest and diaphragm letting go and imagine releasing all the tension.
Deep Breathing
Relaxation technique IIRelaxation technique II• Get some fresh air• Go for a walk• Go to the park with your friends• Ride your bike
Exercise!
Task: In pairs, make a list of different physical exercise that people could do to
help them de-stress
Eat your way to Eat your way to relaxationrelaxation Fizzy drinks and fatty food don’t help
when you’re stressed! Drink plenty of water (at least 8
glasses a day) Eat lots of fresh fruit and vegetables Sit down when you’re eating and
chew food slowly
Still stressed? Try…LaughingLaughing
ReadingReading
YogaYoga
Listening to calming musicListening to calming music
Writing a DiaryWriting a Diary
StretchingStretching
Getting an Getting an early nightearly night
TASK You have been asked to
create a programme for a Relaxation Day.
Think of all the activities you might want to include
You may want to include a healthy lunch menu
Remember the aim of the day is rest and relaxation!
Start Time
Finish Time
Activity
8.35 08.50 advisory8.50 09.40 Period 19.40 10.30 Period 210.30 11.20 Period 311.20 11.50 Brunch 111.50 12.40 Period 412.40 13.30 Period 513.30 14.10 Brunch 214.10 15.00 Period 615.00 End day
15.15-17.30
16.30 Extra lessons/Enrichment/meetings