Learning to Relax Aim: Discover techniques that will help you to relax. Key Words: relaxation, stress, destress, anxiety

Recognising 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 tension TASK: In pairs, make a list of how you might feel when you are stressed. Headaches or back ache Poor concentration Feeling angry or upset Feeling tired or unable to sleep Dry mouth, lump in throat or shaky hands. Feeling worried and sick

Relaxation techniques Inhale 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 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 relaxation 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… Laughing Reading Listening to calming music Yoga Getting an early night Writing a Diary Stretching Yoga

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!