Relaxation has to be learned

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Use days off to relax

"Finally switch off!" If you have a few days off, most people long for rest and relaxation. However, many find it difficult to let go and calm down. Some have to learn relaxation first.

We unlearn what it feels like to let go. Finally a few days off and time to get away from the stress and relax. However, many people find it difficult to relax in their free time. Psychologist Silvia Huber told the "Salzburger Nachrichten": "We are unlearning the perception of how it feels to let go." The expert advises workers for the Occupational Medical Service Salzburg (AMD) how to cope with the growing challenges in the profession. Sleep helps to process what has been experienced and to calm the body.

Relaxation rooms only offered in a few establishments Babies and toddlers find it easy to fall asleep when they are tired. Adults, on the other hand, often have trouble finding restful sleep. "We adapt to structures, in kindergarten, at school and later at work," says Huber. Only a few companies offer relaxation rooms and a retreat for employees. "The tiredness is then simply offset by coffee," says the psychologist. Some people are not even aware of how tense they are in everyday life. "They run at a high limit and only notice what relaxation feels like on vacation."

People too different for uniform recommendation The expert believes that people are too different to give a uniform recommendation for how stressed people can achieve this feeling of calm and balance. Some help a good book to calm down, others a meeting with friends or a journey of thought on CD. Huber recommends that those who exercise properly to switch off by jogging should be well trained: “You shouldn't tip over because of overwork.” In addition, running is certainly not the way to go if the pressure to perform is also noticeable. Even television does not contribute to calm, because: “Images that you take are always running.” This is not relaxing because the brain has to process the images.

Progressive muscle relaxation It is much better to consciously engage in rest, for example through progressive muscle relaxation, autogenic training or biofeedback. Progressive training is a relaxation process, in which the patient deliberately tensions different muscle groups one after the other and then releases the tension again. This is to relax the whole body. "You go through every muscle group in the body, from the face, arms, stomach and legs," says Huber. Inexperienced people would first have to learn to perceive the good feeling.

Autogenic training Autogenic training is more about the mind. "You always say sentences under professional guidance," explains the psychologist. For example, "My hand is heavy" or "My foot is warm". Warmth and heaviness go hand in hand with certain physical functions, such as a slow heartbeat or a higher blood circulation. Having good imagination leads to relaxation. Autogenic training is suitable for children, adolescents and adults, right into old age. This form of relaxation is used for anxiety, pain treatment, concentration disorders, addiction treatment, stress and numerous physical illnesses, such as irritable bowel syndrome, stomach ulcers, abdominal pain, menstrual disorders, diabetes, hormonal disorders, menopause and much more.

Biofeedback Psychologist Huber also offers biofeedback in the AMD. This is especially for technicians and people who like to see results. With this method, a clip is pressed onto the finger, which measures breathing, muscles, body temperature or skin conductance. With this procedure, too, music and a calm voice should guide you to relax. The patient can immediately follow on the screen whether the inner silence really occurs: "You get feedback immediately, you get to know each other better."

Balance between tension and relaxation According to Huber, however, professional help is not always required: "We only have to think about what is good for us." Even if it is not in a performance society in which a person who does nothing is portrayed as a loafers is easy, it is about creating a balance between relaxation and tension. It is therefore wrong to plan your free time as well as your job. "You shouldn't keep a busy schedule on vacation." After all, you need time to learn to relax. (ad)

Image: Nico LeHe /

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