Q42: Summer of Self-Care: Own Your Relaxation

Image by Jill Wellington from Pixabay

Summer Plans?
Summertime offers the perfect opportunity to slow down and take a break. So, is relaxation at the top of your list for this summer? If not, this should be a priority for you. Your children are out of school, the days are longer, and it is warm outside. Did you walk today? If not, take some time to spend being active. It's essential to learn to relax because your mental health depends upon it.

I know that you believe that you have life under control; however, that is an unrealistic expectation about how life your life works. None of us are perfect people, and we are not capable of taking charge of every aspect of our lives. Examples include: Failure and mistakes. When failure happens, we learn from it and grow and if not, we should. What is interesting is when emotions arise because many believe that it is better to hide them which is unhealthy for our bodies. Each of us needs relaxation to release. When we do not grant our mind and bodies with the opportunity to "let go," it will remind us of what it needs to function and regulate itself. To have optimal functioning, you must seriously consider tranquility and loosening your need to be in charge of all aspects of your life. The consequences to our bodies can be detrimental and here are some reasons why calming yourself must become as vital as your physical health:
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• Stress Reduction
  • Cortisol Levels: Relaxation helps lower cortisol, the primary stress hormone. Chronic stress and high cortisol levels can lead to a host of health problems, (i.e., weakened immune response).
  • Mental Health: Regular relaxation can alleviate symptoms of mental health conditions, improving overall mental health.
  • Mood Regulation: Relaxation promotes emotional stability by helping to regulate the production of stress hormones which leads to a more balanced mood and improved emotional well-being.
    Resilience: Regular relaxation can increase resilience, making it easier to cope with daily stressors and recover from adverse events.
• Improved Sleep Quality
  • Sleep Patterns: Relaxation techniques promote better sleep which is crucial for cognitive function, mood regulation, and physical health. Grab a notebook at night and write all of your worries onto paper, then let them go to fall asleep. Put that cell phone away!
• Enhanced Immune Function
  • Immune Response: Chronic stress weakens the immune system and relaxation bolsters the immune system by reducing stress hormones and promoting a state of homeostasis. Many of you have chronic colds and viruses due to stress.
• Cardiovascular Health
  • Blood Pressure: Relaxation lowers blood pressure and reduces stress on the cardiovascular system. Take this seriously; stress can cause serious health problems and death.
  • Heart Rate: A relaxed state leads to a lower heart rate, which is beneficial for cardiovascular health and longevity. Heart disease is the number one killer of women, especially Black women. 
• Muscle Tension Relief
  • Physical Tension: Stress often leads to muscle tension and relaxation reduces muscle tension, alleviating pain and discomfort. Muscle cramps?
  • Physical Recovery: Relaxation supports muscle recovery by improving blood circulation and reducing inflammation. Numbing? Talk to your doctor.
• Improved Cognitive Function
  • Focus and Concentration: Relaxation techniques, such as mindfulness and meditation, enhance focus, concentration, and overall cognitive function. Inattentiveness is not always due to ADHD!
  • Memory: Relaxation supports the brain's ability to process and store information, improving memory and learning. Forgetting your keys?
• Hormonal Balance
  • Endocrine System: Chronic stress disrupts hormonal balance, affecting everything from reproductive health to metabolism. Relaxation helps restore hormonal balance, promoting overall well-being.​ Ladies over 50, your symptoms are not always due to perimenopause or menopause, talk to your doctors about your concerns. 

Your Personal Struggles with Relaxing
My own struggle is with stress is lack of sleep which is due to menopause for me. Meaning, at times I am chronically tired. What about you? Work is typically a topic reason why we do not relax. Many of you work on days and nights when you are not even being paid! Remember, a job will replace you pretty quickly if needed. I want you to take the time to learn more about yourself by determining why relaxing is challenging for you. Create a list of those road blocks. Once you have your list of obstacles, write how they help you. If they are not helping you, then of course you need to change them because you are hurting.

Let's fix this problem. Start by establishing boundaries. For example, if work-related tasks is your stressor then define your specific work hours and stick to them. Take the emails and Teams messages off of your phone for the weekends, or turn off the notifications. Make a rule for yourself that you will not respond until the new work day begins. Add deep breathing and other relaxation techniques to your daily regimen (i.e., I add prayer to mine). Other strategies that fit with your unique needs can be incorporated as long as you abide by them. By understanding what blocks your ability to relax, you can learn how to effectively unwind and rejuvenate, especially after a long work day. Find what works best for you and make relaxation a regular part of your daily routine. Improve your mental health! 

Image by Charizsa Timkang from Pixabay