Sit Back and Relax
By Mary M. Ross-Dolen, M.D.

Feeling overwhelmed and at your wits' end? Are you having trouble relaxing? Do you think you've lost control of your classroom as well as your mind? Consider the following tips for those times when you feel you could use a time-out. You might even think about introducing these techniques to your students – they could surely benefit from some relaxation and will have these tools for the rest of their lives!

1. Breathe. Sit or stand comfortably, close your eyes, and inhale slowly through your nose until you fill your lungs to capacity, counting to three. Exhale slowly through your mouth, count to three again, until you empty the air from your lungs. Repeat this breathing exercise at least three times. You'll be surprised how these deep breaths can clear your head and relax your body. Do this at your desk when you feel your stress level rising, in the car on the drive home and before falling asleep at night.
2. Visualize a peaceful place. Close your eyes and let your mind take you to the place that you think about when you imagine your favorite vacation. Perhaps you love the beach – listen to the sounds of the crashing waves and the seagulls, feel the warmth of the sun on your skin and the sand on your feet, smell the salty air. Although you will open your eyes to a very different environment, you can return to your special spot in the blink of an eye.
3. Relax your body, one muscle at a time. Starting with your face, focus on the muscles of your forehead, cheeks and lips. Contract and squeeze tightly, for a slow count of three, before relaxing completely. Follow next with the muscles of your neck, contracting and then relaxing in the same way. Continue down your body, focusing on your arms, torso, buttocks, legs and ending with your toes.
4. Work up a sweat. Few activities can clear your body and mind the way a good workout can. Endorphins released in your brain during exercise act as a mood lifter and a stress reducer. Once you get into a regular routine of exercise, you'll really notice its powerful relaxation benefits.
5. Soak in the tub. After a long day, there's nothing like climbing into a warm bath. Invest in some scented bath salts, light a candle, turn on some music and just be still. Leave the stress of the day behind you and look forward to a relaxing and restful sleep. Chances are you'll awaken the next morning with a renewed outlook!

Mary M. Ross-Dolen, M.D. is a psychiatrist living in Columbus, OH.

October, 2003, Vol.34, No.2