Relaxation practices have proved to be very effective in improving overall mental health. They reduce the symptoms of stress, and can help prevent relapses of ASD. They can also help treat the secondary effects of mental illness like insomnia, fatigue, and hypertension. When you seek psychological help for ASD, your therapist will probably teach you several relaxation exercises. It is usually a part of cognitive behavioral therapy. A common and powerful tool for reducing stress is deep breathing. By using the right techniques, you can effectively lower your stress level and help avoid future problems.  Take breaths from your abdomen, not your chest. This will pull more oxygen into your body and help you relax. When breathing, place your hand on your stomach to make sure your abdomen rises and falls when you breathe. If it doesn't, you aren't breathing deeply enough. Sit up with your back straight. Alternatively, you could lie on the floor too. Breathe in through your nose and out through your mouth. Take in as much air as you can, and then exhale until your lungs are completely empty. Like deep breathing, meditation helps release stress from the body and lets the you achieve a state of relaxation. Regular meditation can help improve your mental and physical health by reducing your levels of stress and anxiety.  In this process, the person shifts to a quiet place, concentrates on a single sound, and allows his or her mind to turn away from all concerns and thoughts of daily life. Select a quiet place, sit comfortably, clear all thoughts out of your mind and concentrate on the image of a candle, or a word like “relax”. Do this for 15 to 30 minutes daily. People with good support networks are less susceptible to episodes and relapses of mental illness. In addition to family and friends, you can reach out to support groups for help and camaraderie.  Share your issues with those close to you. Don't bottle up your feelings. Telling your family and friends what you're feeling is very important for building a support network. They can't help you if they don't know what's going on. You can also reach out and find a support group in your area that specializes in your specific illness. Doing a quick internet search will probably help you find a group close to you. Keeping a journal has been shown to help reduce stress and anxiety. It is a liberating experience to get all of your feelings out, and most treatment programs for mental illness involve writing in a journal. Commit to writing for a few minutes every day to benefit your mental health.  When you write, really try to reflect on what's troubling you. First write what triggered your stress, then how you responded to it. What were your feeling sor thoughts when you started to feel stressed?  Analyze your interpretation of the event. Identify if you are entering a negative though pattern. Then try to re-balance your interpretation in a way that is more positive and avoids catastrophic thinking.
خفف القلق من خلال ممارسات الاسترخاء. تدرّب على تقنيات التنفس العميق. تأمّل. اخلق مجموعة دعم لنفسك. احتفظ بمذكرات.