Types of relaxation techniques

 

             Types of relaxation techniques

Health care providers such as complementary and integrative health specialists and mental health providers can teach many relaxation techniques. But you can also learn some relaxation techniques on your own.

In general, relaxation techniques involve refocusing your attention on something calming and increasing awareness of your body. It doesn't matter which relaxation technique you choose. What matters is that you try to practice relaxation regularly to reap its benefits.

Types of relaxation techniques include:

• Autogenic relaxation. 

  You repeat words or suggestions in your mind that may help you relax and reduce muscle tension. For example, you may imagine a peaceful setting. Then you can focus on relaxing your breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.

• Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress.

• Progressive muscle relaxation. 

  This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.

  In one method of progressive muscle relaxation, you start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. This is best done in a quiet area without interruptions. You can also start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.

• In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group.

• Visualization.

  To relax using visualization, try to include as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body.

  You may want to close your eyes, sit in a quiet spot, loosen any tight clothing, and focus on your breathing. Aim to focus on the present and think positive thoughts.

•  In this relaxation technique, you may form mental images to take a visual journey to a peaceful, calming place or situation.

Other relaxation techniques may include:

• Deep breathing
• Massage
• Meditation
• Tai chi
• Yoga
• Biofeedback
• Music and art therapy
• Aromatherapy
• Hydrotherapy

Relaxation techniques take practice

As you learn relaxation techniques, you can become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiraling out of control and decreasing your quality of life.

Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. Be patient with yourself. Don't let your effort to practice relaxation techniques become yet another stressor.

If one relaxation technique doesn't work for you, try another technique. If none of your efforts at stress reduction seems to work, talk to your health care provider about other options.

Also, keep in mind that some people, especially those with serious mental health issues and a history of abuse, may experience feelings of emotional discomfort during some relaxation techniques. Although this is rare, if you experience emotional discomfort during relaxation techniques, stop what you're doing. Consider talking to your health care provider or mental health provider.

The benefits of relaxation techniques

 

Relaxation techniques: Try these steps to reduce stress

Relaxation techniques can reduce stress symptoms and help you enjoy a better quality of life, especially if you have an illness. Explore relaxation techniques you can do by yourself.

Relaxation techniques are a great way to help with stress management. Relaxation isn't only about peace of mind or enjoying a hobby. It's a process that decreases the stress effects on your mind and body. Relaxation techniques can help you cope with everyday stress. And these techniques can help with long-term stress or stress related to various health problems, such as heart disease and pain.

Whether your stress is spiraling out of control or you've already got it tamed, you can benefit from learning relaxation techniques. Learning basic relaxation techniques is easy. Relaxation techniques are often free or low cost, pose little risk, and can be done nearly anywhere.

Explore simple relaxation techniques and get started on de-stressing your life and improving your health and overall well-being.

The benefits of relaxation techniques

When faced with many responsibilities and tasks or the demands of an illness, relaxation techniques may not be a priority in your life. But that means you might miss out on the health benefits of relaxation.

Practicing relaxation techniques can have many benefits, such as:

• Slowing heart rate
• Lowering blood pressure
• Slowing breathing rate
• Improving digestion
• Controlling blood sugar levels
• Reducing activity of stress hormones
• Increasing blood flow to major muscles
• Reducing muscle tension and chronic pain
• Improving focus and mood
• Improving sleep quality
• Lowering fatigue
• Reducing anger and frustration
• Boosting confidence to handle problems

To get the most benefit, use relaxation techniques along with other positive coping methods, such as:

• Thinking positively
• Finding humor
• Problem-solving
• Managing time and priorities
• Exercising regularly
• Eating a healthy diet
• Getting enough sleep
• Spending time outside
• Reaching out to supportive family and friends

10 Ways to keep A Solid Way of life AND BODY WEIGHT

 

            10 Ways to keep A Solid

     Way of life AND BODY WEIGHT

At this outrageous second, we started telecommuting, away from grounds, and saving social distance for as a large number

individuals as could be expected. As we remain at home and are left with the food sources that have been in our refrigerator or storage room for some time,

we are briefly carrying on with a stationary way of life with expanded chances of actual inertia, over the top eating and sitting,

stress, nervousness, and sorrow. Specifically, large numbers of us will put on some weight during the pandemic and may keep the

additional weight for all time, which might convey extensive wellbeing gambles for type 2 diabetes, hypertension, cardiovascular failure,

stroke, and other medical issues.

Here, I might want to share a few essential tips and assets for how to keep up with your sound way of life, body weight, and

generally speaking prosperity while remaining at home and participating in friendly removing.

1. Measure and Watch Your Weight

Monitoring your body weight on an everyday or week after week premise will assist you with seeing what you're losing as well as what

you're acquiring.

2. Limit Unfortunate Food varieties and Eat Quality Dinners

Remember to have breakfast and pick a nutritious dinner with additional protein and fiber and less fat, sugar, and

calories. For more data on weight-control food varieties and dietary suggestions, if it's not too much trouble, actually take a look at the accompanying

3. Take Multivitamin Enhancements

To ensure you have adequate degrees of supplements, taking a day to day multivitamin supplement is really smart,

particularly when you don't have various vegetables and organic products at home. Numerous micronutrients are fundamental to your

resistant framework, including nutrients A, B6, B12, C, D, and E, as well as zinc, iron, copper, selenium, and magnesium.

In any case, there's presently NO accessible proof that adding any enhancements or "marvel mineral enhancements"

to your eating regimen will assist with safeguarding you from the infection or increment recuperation. At times, high portions of nutrients can be

awful for your wellbeing.

4. Hydrate and Remain Hydrated, and Cutoff Sugared Drinks

Hydrate routinely to remain sound, however there is NO proof that drinking water oftentimes (for example each 15

minutes) can assist with forestalling any popular contamination. 

5. Work-out Routinely and Be Actually Dynamic

As of now, at-home exercises might be really smart. Yet, you can likewise walk your canine or run outside. Be certain you

understand what's happening in your space and on the off chance that there are any limitations or compulsory self-quarantines. For more

data on the most proficient method to remain actually dynamic while at home, if it's not too much trouble, .

6. Lessen Sitting and Screen Time

Practice can't vaccinate you from your stationary time. Indeed, even individuals who work-out consistently could be at expanded

risk for diabetes and coronary illness and stroke on the off chance that they invest loads of energy sitting behind PCs. For all intents and purposes

talking, you could think about enjoying reprieves from stationary time, like strolling around the workplace/room a couple

of times in a day.

7. Get Sufficient Great Rest

There is an extremely impressive association between rest quality and amount and your safe framework. You can keep your

insusceptible framework working appropriately by getting seven to eight hours of rest every evening. 

8. Ease off of Liquor and Remain Sober

Drinking liquor doesn't shield you from the Covid disease. Remember that those liquor calories would be able

add up rapidly. Liquor ought to constantly be consumed with some restraint. Kindly see the suggestions by the AHA:

9. Track down Ways Of dealing with Your Feelings

It is normal for individuals to have sensations of dread, tension, trouble, and vulnerability during a pandemic. To limit

stress-related weight gain, 

10. Utilize an Application to Monitor Your Development, Rest, and Pulse

An update: Individuals with serious persistent ailments, including outrageous weight, diabetes, and coronary illness

are at a higher gamble of encountering entanglements and becoming extremely ill from the Coronavirus contamination. It would be ideal for they to talk

to their clinical suppliers and pay attention to their recommendation.

What happens during laser hair removal?

 LASER HAIR REMOVAL

What happens during laser hair removal?

Before the treatment, the area to be treated will be cleansed. Some patients receive a numbing gel. Numbing the area to be treated helps when a small area will be treated and the skin is very sensitive. It takes about 30 to 60 minutes for a numbing gel to work.

The laser treatment will take place in a room set up specifically for laser treatments. Everyone in the room must wear protective eyewear during the procedure. To perform the procedure, the skin is held taut and the skin is treated with the laser. Many patients say that the laser pulses feel like warm pinpricks or a rubber band being snapped against the skin. 

A laser removes hair by vaporizing it. This causes small plumes of smoke that have a sulfur-like smell.

How long your treatment lasts depends on the size of the area being treated. Treating the upper lip takes minutes. If you are having a large area like the back or legs treated, your treatment may last more than an hour.

What must I do after getting laser hair removal?

To avoid possible side effects, all patients need to protect their skin from the sun. After laser hair removal, you should: 

• Avoid direct sunlight from hitting your treated skin.

• Not use a tanning bed, sun lamp, or any other indoor tanning equipment.

• Follow your dermatologist’s after-care instructions.

You will see some redness and swelling after treatment. This often looks like a mild sunburn. Applying a cool compress can help reduce your discomfort. 

Is there downtime?

No, laser hair removal generally does not require any real downtime. Immediately after having laser hair removal, your treated skin will be red and swollen. Despite this, most people return to their everyday activities. 

When will I see the results after having laser hair removal?

You will likely see the results immediately after treatment. The results vary from patient to patient. The color and thickness of your hair, area treated, type of laser used, and color of your skin all affect the results. You can expect a 10% to 25% reduction in hair after the first treatment. 

To remove the hair, most patients need 2 to 6 laser treatments. After finishing the treatments, most patients do not see any hair on the treated skin for several months or even years. When the hair regrows, there tends to be less of it. The hairs also tend to be finer and lighter in color. 

How long will the results of laser hair removal last?

Most patients remain hair free for months or even years. When some of the hair regrows, it will likely be less noticeable. To keep the area free of hair, a patient may need maintenance laser treatments. 

What are the possible side effects?

The most common side effects are minor and last 1 to 3 days. These side effects include: 

• Discomfort

• Swelling

• Redness

Other possible side effects are rare when laser hair removal is performed by a dermatologist or under the dermatologist’s direct supervision. Other possible side effects include:

• Blistering

• Herpes simplex (cold sores) outbreaks

• Infections

• Scarring

• Skin lightening or darkening

In time, skin color tends to return to normal. Some changes to skin color, however, are permanent. This is why seeing a medical doctor who is skilled in laser treatments and has in-depth knowledge of the skin is so important. 

It is also important to follow your dermatologist’s instructions. Following both the before-treatment instructions and after-treatment instructions will greatly reduce your risk of side effects. 

When is it safe to have another laser treatment for hair removal?

This varies from patient to patient. Removing hair often requires a series of laser treatments. Most patients can have laser hair removal once every 4 to 6 weeks. Your dermatologist will tell you when it is safe to have another treatment. 

Most patients see some hair regrowth. Your dermatologist can tell you when you can safely have laser treatments to maintain the results. 

What is the safety record for laser hair removal?

Lasers play an important role in treating many conditions that affect the skin, hair, and nails. In recent years, many advances have been made in laser medicine. Dermatologists have led the way in making these advances. 

One such advance is that more people can safely have laser hair removal. In the past, only people with dark hair and light skin could safely have laser hair removal. Today, laser hair removal is a treatment option for patients who have light-colored hair and light skin and patients who have dark skin. Laser hair removal must be performed very carefully in these patients. Dermatologists know what precautions to take to provide laser hair removal safely and effectively. 

HOW TO STYLE HAIR WITHOUT DAMAGE , 10 HAIR CARE HABITS THAT CAN DAMAGE YOUR HAIR.

 

10 HAIR CARE HABITS THAT CAN DAMAGE YOUR HAIR

HOW TO STYLE HAIR WITHOUT DAMAGE

In our quest for beautiful hair, we often do things that damage our hair. Damaged hair is fragile, so it tends to break. Hair breakage can leave us with frizzy, unhealthy looking hair. If we continue to damage our hair, we may eventually see thinning hair or even bald spots.

The good news is that simple changes can prevent further hair damage. Here you’ll find 10 common hair care practices that can damage hair and dermatologists’ tips that can help you to stop the damage.

1. Washing your hair by rubbing shampoo into the length of your hair. Changes that can help prevent hair damage:

   • Gently massage shampoo into your scalp.
   • When you rinse the shampoo from your scalp, let it flow through the length of your hair and resist the temptation to rub it into your hair.

2. Skipping the conditioner. Changes that can help prevent hair damage:

   • Use conditioner after every shampoo.

Dermatologists' recommendations for swimmers

1. ---

   Pool chemicals can be hard on your hair. The following can help protect your hair:

   • Wear a swim cap.
   • Rinse hair immediately after swimming.
   • After rinsing your hair, wash your hair with a specially formulated swimmers’ shampoo and follow with a deep conditioner.

2. Drying your hair by rubbing it with a towel. Changes that can help prevent hair damage:

   • Wrap your hair in a towel to absorb the water.
   • Let your hair air dry.

3. Brushing your hair while it is wet. Changes that can help prevent hair damage:

   • Do you have straight hair? Let your hair dry a bit before you gently comb it with a wide-tooth comb.
   • Do you have textured hair or tight curls? Always comb your hair while it is damp, using a wide-tooth comb.

4. Using a blow dryer, hot comb, or curling iron. Changes that can help prevent hair damage:

   • Let your hair air dry when possible.
   • Use the lowest heat setting.
   • Limit the time a hot comb or curling iron touches your hair.
   • Use these tools less frequently, aiming for once a week — or even less often.

5. Applying styling products that offer long-lasting hold. Changes that can help prevent hair damage:

   • Try a hairstyle that does not require this product.

6. Pulling your hair back tightly, such as in a ponytail, bun, or cornrows. Changes that can help prevent hair damage:

   • Wear hair loosely pulled back.
   • Use covered rubber bands made especially for styling hair.
   • Try a different hairstyle that does not pull on your hair.

7. Wearing a weave or hair extensions. Changes that can help prevent hair damage:

   • Wear weaves and extensions that are light, so they do not pull.
   • Get weaves and hair extensions at a salon that specializes in these services.
   • Wear a professional weave or hair extension for 2 or 3 months at most.
   • Keep up your scalp hygiene when wearing a weave or hair extension.
   • Switch hairstyles, so you don’t always wear a weave or hair extensions.

8. Coloring, perming, or relaxing your hair. Changes that can help prevent hair damage:

   • Try to add more time between touch-ups, especially when the air is dry. In the winter, try to stretch the time between touch-ups to every 8 to 10 weeks or longer.
   • Have only one service — a coloring, relaxer, or perm. If you want more than one service, perm or relax your hair first, and do it 2 weeks before you color your hair.
   • Use conditioner after each shampoo.
   • When in the sun, protect your hair by using a leave-in conditioner that contains zinc oxide or wearing a wide-brimmed hat.

9. Brushing your hair 100 strokes a day or tugging on your hair to style it. Changes that can help prevent hair damage:

   • Brush and comb your hair only to style it. Hair never needs 100 brush strokes a day. That’s a myth.
   • Use a wide-tooth comb, and use it gently to comb your hair.
   • Avoid pulling and tugging on your hair as you brush, comb, or style it.
   • Remove tangles gently, using a moisturizing conditioner if necessary.

When to see a dermatologist

If changing how you care for your hair does not help you see healthier hair, you may want to see a board-certified dermatologist. Your hair care may not be the root cause of your problem. Seeing a dermatologist is especially important if you are concerned about thinning hair or hair loss. Most causes can be stopped or treated. The sooner the problem is addressed, the better your results.

TIPS FOR HEALTHY HAIR

How you wash your hair and the products you use can go a long way toward maintaining smooth, shiny hair. Follow these simple tips from dermatologists to maintain healthy hair.

1. Wash oily hair more frequently. How often you wash your hair should be based on how much oil your scalp produces.

   • If your scalp is oily, you may need to wash it as often as once a day.
   • If you have chemically treated hair, your hair may be drier, so you may want to wash it less frequently.
   • As you get older, your scalp makes less oil, so you may not need to shampoo as often. But if you see flakes in your hair, you may not be shampooing enough. This can lead to dandruff and other scalp diseases.

2. Concentrate shampoo on the scalp. When washing your hair, concentrate on cleaning primarily the scalp, rather than washing the entire length of hair. Washing only your hair can create flyaway hair that is dull and coarse.

3. Use conditioner after every shampoo unless you use a “2-in-1” shampoo, which cleans and conditions hair. Using a conditioner can significantly improve the look of damaged or weathered hair by increasing shine, decreasing static electricity, improving strength and offering some protection from harmful UV rays.

4. Concentrate conditioner on the tips of the hair. Because conditioners can make fine hair look limp, they only should be used on the tips of the hair and not on the scalp or length of the hair.

5. Choose a shampoo and conditioner formulated specifically for your hair type. For example, if you color your hair, use a shampoo designed for color-treated hair. If your hair is damaged or chemically treated, consider a “2-in-1” shampoo. Regardless of cost, many shampoo and conditioner brands provide the same benefits.

6. Protect hair when swimming. Protect your hair from the damaging effects of chlorine by wetting and conditioning your hair before swimming. Wear a tight-fitting swim cap and use a specially formulated swimmers shampoo and deep conditioner after swimming to replace lost moisture.