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Tension and relaxation in interplay

Mag. Dr. Melanie Robertson
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A healthy balance

Alternating between tension and relaxation is important for physical and mental health – relaxing physically and experiencing serenity, contentment and wellbeing are closely linked. Here are a few tips to help you relax.

Alternation

Tension & relaxation

Integrate the alternation of tension and relaxation into your everyday routine for an enhanced feeling of balance. Exercising early in the morning, after a relaxed night’s sleep and before breakfast, clears the mind, making you more receptive to challenges. You feel in top shape afterwards, and super productive!

Music and air quality

Music can also help our minds relax. When the rhythm of music is in harmony with your resting heart rate, the muscles relax, brain wave patterns change, and blood pressure drops. A pleasant indoor climate also helps to shake off any pent-up tension. Heat is soothing, and a hot drink can further boost the relaxing effect.

Breathing and relaxation exercises

Breathing and relaxation exercises help you consciously perceive the body’s signals and sensations and your emotions. Yoga, autogenic training and Jacobson’s Progressive Muscle Relaxation Technique are ideal methods.

De-Stress

This programme promotes regeneration, allowing you to experience a new level of wellbeing.

7, 14 oder 21 nights

Tips & Advice

Everyday protection against overload

1

Try a digital detox: add regular device-free periods into your schedule, and always turn your mobile off at 6pm. Go offline for a day or even a whole weekend!

2

Restrict your email sessions to certain times of the day.

3

Build moments of enjoyment into your routine – go beyond the customary chocolate and alcohol options, and don’t forget your other senses!

4

Boost your positive self-image: trust in your ability to learn new things and thus to cope with unfamiliar or difficult tasks.

5

Stay in touch with yourself and your body – this will give you a realistic idea of your strength and potential, as well as boosting self-efficacy!

Our tip!

Energising breathing exercise

  • Slowly suck in air as if through a straw: feel the lungs and the abdominal cavity fill like a balloon.
  • Then, quickly expel the air through your mouth.

Repeat the exercise five times. Then, as you allow the breath to settle, place your hands on your abdomen and be still.

At home

Happiness Test

Setting the right focus can be difficult. Is the glass half full or half empty? How do you perceive it, and what is the reality?
This exercise helps to realistically assess a situation.
Read the questions and answer them one by one, as honestly and spontaneously as possible. Write down your answers.

• How happy are you? (on a scale of 0 to 100%)
• Do you have everything you want? (yes/no/partially)
• What are your three greatest wishes?

Now read your answers and let them sink in.

Park Igls Blog

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About the author

Mag. Dr. Melanie Robertson

Dr Melanie Robertson is a clinical, neuro- and health psychologist at the Park Igls Medical Spa Resort and specialises in stress prevention and acute interventions for anxiety.