10 Relaxation Techniques To Get You Through A Difficult Time

  1. Breathing: Breath is the source of life. Connecting the breath is an immediate way to calm down. It’s little coincidence that when we’re having an anxiety attack, getting all out of sorts and hyperventilating, someone tells us to breathe. Trying to take deep breaths on your own can be difficult when your head is running a hundred miles a minute. Look to an anxiety management, meditation, or mindfulness app to help you with breathing techniques. Pacifica even has a track that breathes with you.
  2. Meditation: Meditation will settle down any difficulty in as little as two minutes. Headspace has a great “SOS” series of 2-3 minute meditations designed to help you get situated. Focus on the breath, quiet your thoughts, scan your thoughts and your body. You’ll feel more relaxed.
  3. Mindfulness: Mindfulness is a practice that can be applied anywhere. Mindfulness can be practiced through a meditation, through an activity, or just in your own thoughts. Bringing your attention and awareness to specific things will help you to stop obsessing over whatever difficulties you are facing and connect to peacefulness.
  4. Take A Walk: Movement is good for the soul. If you can take a walk, swinging your arms back and forth across your body, you’re engaging your brain in active bilateral stimulation which helps the nervous system calm down when it is activated.
  5. Stand In The Sunshine: The sun gives an energy that only the sun can. Mindfully notice it’s warmth, the way it glows through your eyelids when they’re shut, and how it makes you feel. Let the cozy heat envelop you like a blanket, soothing your fears and anxieties.
  6. Dance Around: Dancing is an ancient practice. Make light of a heavy situation by turning on your favorite song, or even just dancing to yourself. Five to ten minutes of non stop movement will help get the blood pumping and focus your energy somewhere other than your emotions.
  7. Color: Grab a notepad, a sketchbook, a canvas, a coloring book, and your favorite medium. Connecting to the strokes of painting, drawing, or sketching is like an instant meditation and form of relaxation.
  8. Go For A Run: Running helps produce endorphins, which are good for positive feelings and clearing the mind. Tie up your favorite runners and hit a path. You don’t have to run for very long to feel more relaxed.
  9. Call A Friend: Sometimes you just need to talk. Call up a friend who you know has a willing ear and just let it all out.
  10. Journal: When a friend isn’t available, the next best place is a journal. If you can’t talk it out, write it out. You might discover things you weren’t aware of before.

Enlightened Solutions is a dual diagnosis treatment facility offering partial care programs to men and women who want to experience healing transformation in mind, body, and spirit. For more information, call 833-801-5483.


The Power Of Music Therapy

Music is a series of sounds put together in a composed way. Sound is energy and vibration. We hear sound and we emit sound. We can feel sound. Certain sounds can make us feel a certain way. Opera can bring a tear to the eye. Heavy metal can raise the heart rate and help express anger, frustration, and energy. For thousands of years, music has defined cultures, societies, and civilizations. Today, music is an integral part of life. What once had to be an attended concert or performance is now accessible with the touch of a finger. Music is literally at your fingertips all the time. We can hear it through the radio, through our digital devices, and our cars. When we need to hear that one song, get lost in the sound of an instrument, or listen to the words of powerful lyrics, music is there. We receive healing from music not just by listening to it but by making it as well.

Music therapy can include listening to music, singing, writing lyrics, playing instruments, attending shows, and dancing- anything having to do with interacting with music. During a music therapy session any kind of activity with music might be present, or many at once. However someone needs to find their expression through music is made possible in a music therapy session. Unlike art therapy which is primarily psychological, music therapy has an intensely physiological effect. Music gets the body moving, the blood moving, and the heart moving. How the heart beats in terms of heart rate has a working relationship with emotions. Music can simulate stress or relieve stress.

Making Music New

During treatment, there is an opportunity to redefine yourself musically. You can learn new kinds of music and dive into new worlds of genres, redefining what you thought you liked. You can also redefine music that once meant something to you but is dangerous today. Sometimes, old music which talks about drinking and using drugs, or the kind of music someone listened to while they were drinking and using drugs, can be triggering. Even in highly triggered states, music can help someone work through the challenge of cravings by using sound and lyrics to inspire strength, cope with difficult emotions, and release suppressed feelings.

Enlightened Solutions believes that there is healing power in the arts. Our unique program fuses together creative arts with holistic healing modalities in addition to traditional clinical treatment methods and therapies. For information on our programs, call us today at 833-801-5483.