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Intrapersonal Relaxation
Intrapersonal Relaxation

Intrapersonal Relaxation

  • Keep a stress diary
  • Recall times in the past when you survived under stress
  • Remember to exercise your strengths
  • Reward yourself for taking steps to eliminate stress
  • Take “me time”
  • Identify and express negative feelings that you’re holding inside
  • Remember to practice slow, deep breathing


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Spatial Relaxation:
Spatial Relaxation:

Spatial Relaxation:

  • Think of an image that makes you smile or laugh
  • Review your old photo albums and relive the good times
  • Assemble a jig-saw puzzle or other visual game
  • Work on a favorite craft project
  • Rearrange the furniture or redecorate a room
  • Create a card or picture for someone you care about
  • Take a mini-daydream holiday
  • Watch a favorite video/DVD
  • Visit a museum/art gallery/cinema
  • Go to a craft shop


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Naturalist Relaxation:
Naturalist Relaxation:

Naturalist Relaxation:

  • Observe carefully and identify patterns in your daily stress
  • Record and organize data into a system that makes sense
  • Get a pet
  • Groom your dog or cat
  • Take the dog (or a friend’s dog) for a nice long relaxing walk
  • Go to the zoo or aquarium
  • Volunteer at the local animal shelter
  • Discover how your stress has developed over time
  • Observe which environments are more or less stressful to you


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Existential Relaxation:
Existential Relaxation:

Existential Relaxation:

  • Stop and consider the bigger issues and questions in life
  • Consider your daily problems in a larger perspective:
  • Are you hungry? Do you have a roof? Are you loved?
  • Reflect on what your ideal role model would do in a similar (or worse) situation
  • Ask yourself “What can I learn from this difficult time or situation?”
  • Consider how you can become a better or more mature person
  • Ask how you can use this time to do something important for other people
  • How would you feel about today’s problems if you only had one month to live?
  • Read your favorite spiritual/religious passage that comforts or soothes you
  • Read a poem that speaks to your heart
  • Read a prayer, special book or listen to music that ‘takes you somewhere else’
  • Visit a special place or sacred place








Linguistic Relaxation
Linguistic Relaxation

Linguistic Relaxation




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Kinesthetic Relaxation
Kinesthetic Relaxation

Kinesthetic Relaxation

  • Go for a walk/jog/swim/bike ride
  • Exercise or lift weights
  • Dance to music in your living room/bedroom
  • Tackle a DIY project that you’ve been wanting to do
  • Get a massage or exchange massages with a friend
  • Take up knitting, sewing, cross-stitch or crochet
  • Repair household breakages
  • Learn to control your breathing
  • Take regular breaks from your desk/work area
  • Go golfing, fishing, bowling


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Logical Relaxation
Logical Relaxation

Logical Relaxation

  • Measure the amount of stress in your day
  • Categorize the different types of stress / pressures in your life
  • Explain in step‑by‑step detail how you will begin to manage stress
  • Analyze your stress
  • Experiment with different types of stress reduction techniques
  • Play a relaxing strategy game
  • Get your life organized/re-organised
  • Study the science of stress and its effects on the body
  • Devise or solve riddles, puzzles or codes


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Interpersonal Relaxation
Interpersonal Relaxation

Interpersonal Relaxation

  • Talk with a good friend, family member or counselor
  • Offer to help someone to get your mind off your problems
  • Go to the theater to watch a play
  • Take acting lessons
  • Join a new social club
  • Volunteer in your community


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Musical Relaxation
Musical Relaxation

Musical Relaxation

  • Listen to music that relaxes you
  • Sing as loudly as you can
  • Beat on a drum until you are sweaty and tired
  • Get together with friends for singing
  • Create a song that matches your mood
  • Learn to play an instrument
  • Make up a song lyric that amuses you.
  • Teach someone else how to play your favorite instrument
  • Match your breathing to music that soothes and calms