How To Use Your Body to Relax your Mind
Want to destress your mind? Start with your body. Progressive Muscle Relaxation is a practice where you methodically tense and release your muscles to help unwind.\xa0 Studies show it can reduce anxiety, help you get better sleep and lower depression levels.
\n\nLink to episode transcript: https://tinyurl.com/y6stdy3b
\n\nEpisode summary:
\n\nAs a war correspondent and an Afghani refugee, Nelufar Hedayat is acutely aware of how stress feels in her body. For our show, Nelufar tried Progressive Muscle Relaxation: But what the practice\u2019s title doesn\u2019t mention is that you methodically tense your muscles,\xa0 before releasing them.. At first, it triggered feelings of distress for her. But after recently being diagnosed with complex post-traumatic stress disorder, Nelufar was able to reframe her relationship to the exercise. By separating the sensation of tensing from stress, she completed the practice feeling empowered and euphoric. Later, we hear from psychologist Loren Toussaint about the importance of intentionally engaging our body\u2019s relaxation response. We also learn how Progressive Muscle Relaxation compares to other well-known relaxation techniques, like deep breathing and visualization.
\n\nPractice:
\n\nListen to next week\u2019s Happiness Break on October 5th for a short guided version of this practice.
\n\nTry following these steps for Progressive Muscle Relaxation from Kaiser Permanente: https://tinyurl.com/4k668ehv
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Today\u2019s guests:
\n\nNelufar Hedayat is an award-winning journalist and documentary filmmaker who has reported on numerous conflict zones. Her new podcast Ritually explores the role of wellness and spiritual practices in contemporary society.
\n\nListen to Ritually: https://tinyurl.com/mtzvf2kp
\n\nFollow Nelufar on Twitter: https://tinyurl.com/42ytnytw
\n\nFollow Nelufar on Instagram: https://tinyurl.com/y6abuvtp
\n\nFollow Nelufar on Facebook: https://tinyurl.com/mr2weemp
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Loren Toussaint is a professor of psychology at Luther College in Decorah, Iowa.
\n\nLearn more about Loren and his work: https://tinyurl.com/4ea2jx9x
\n\nFollow Loren on Twitter: https://tinyurl.com/mry2yb4s
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Resources from The Greater Good Science Center:
\n\nFour Ways to Calm Your Mind in Stressful Times: https://tinyurl.com/6apdf52p
\n\nHow Resting More Can Boost Your Productivity: https://tinyurl.com/23h6rnvw
\n\nHow a Body Scan Can Help With Strong Emotions: https://tinyurl.com/59tyjbhr
\n\nHow Tuning In to Your Body Can Make You More Resilient: https://tinyurl.com/y2jhfmpe
\n\nFive Ways Mindfulness Meditation Is Good for Your Health: https://tinyurl.com/3f79nsav
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More Resources for A Good Night\u2019s Sleep
\n\nUniversity of Toledo- Progressive Muscle Relaxation: https://tinyurl.com/2kadu7va
\n\nMayo Clinic - Relaxation techniques: Try these steps to reduce stress: \xa0https://tinyurl.com/2tfrnnew
\n\nBBC - Can\u2019t stop your brain racing at 3am? Try these suggestions from a GP: https://tinyurl.com/yvz45x5w
\n\nPTSD UK - How Progressive Muscle Relaxation can help people with PTSD: https://tinyurl.com/4b89auzw
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Tell us about your experience with the progressive muscle relaxation practice! Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
\n\nHelp us share The Science of Happiness!
\n\nRate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/ckd6yb46