Health and Wellness

Here’s Why You Can’t Relax and What You Can Do About It.

I spent years learning the importance of relaxation for health and developing these seven strategies that finally worked for me and many others.

For many years, I have been deeply interested in the invisible connection between the body and mind. It puzzled me to see some people so calm and composed in similar circumstances while others were anxious, agitated, unhappy, and unhealthy.

Unfortunately, I found myself in the latter group in my younger years, giving me unbearable nightmares. However, after years of observation and sensible experimentation in self-development, I discovered physical and mental patterns that initiated and maintained relaxation naturally.

This was a pivotal moment for me, as learning how to relax and apply it to my life and my loved ones was indeed a game-changer. Relaxation is essential for reducing stress and anxiety in our fast-paced lives. Chronic stress and anxiety are the root causes of physical and mental health disorders.

While relaxation may seem personal, some principles, approaches, and tools can be applied to many of us. I have distilled these principles and tools into seven simple, easy-to-understand categories, with examples, without delving into technical or scientific details.

First, I will introduce the reasons why some people struggle to relax, then touch on the benefits of relaxation for the body and mind. I introduce a real-life example of a friend who struggled with relaxation but learned to relax and practiced it for a happier and more fulfilling life.

In addition, I will provide seven practical and natural ways to induce relaxation through healthy lifestyle choices that can be customized based on your needs and goals.

Reasons for having difficulty with relaxing

The inability to relax can be caused by both physical and psychological factors, which can vary from person to person.

Common causes include chronic stress and fatigue, untreated anxiety and depression, relationship issues, traumatic memories, chronic pain, fatigue, ambitious behavior, sleep issues, a sedentary lifestyle, muscle tension, hormonal imbalances, and underlying health conditions.

Identifying the root causes of these symptoms is crucial for finding practical solutions. While it may be possible to improve symptoms by making healthy lifestyle choices, some people with underlying health conditions may require professional support.

In the following section, I will introduce the changes that occur in the body and mind when relaxation is intentionally induced.

Why relaxation matters for personal and professional success.

The crucial aspect of relaxation is to reduce stress and anxiety to prevent burnout. Stress and anxiety can have adverse effects, like headaches, muscle tension, fatigue, depression, and difficulty concentrating.

Relaxation is also essential for cognitive function and performance, as the brain requires blood flow, oxygenation, and downtime to function efficiently.

Furthermore, relaxation is vital for maintaining a positive mood, as mood disturbances can negatively impact both physical and mental health. Those experiencing low moods may find it difficult to enjoy life and perform to their full potential.

In summary, relaxation is vital for maintaining a healthy work-life balance. Without a relaxed body and mind, it can be challenging to maintain relationships, build social connections, and produce meaningfully.

Here’s what happens to the body and mind when we intentionally relax.

Relaxation produces both physical and psychological changes in the body and mind. Physically, cells, tissues, and organs undergo noticeable changes.

For example, heart rate and blood pressure decrease, heart rate variability improve, blood flow increases, and cells receive more oxygen.

In addition, muscle soreness or discomfort is reduced, posture gets better, breathing slows down, hormones are balanced, and the immune function is strengthened when we relax thoroughly.

When we intentionally induce relaxation, we can also observe psychological and emotional changes resulting from these physiological changes.

These psychological changes include feeling happier, increased ability to focus and concentrate on work, improved memory, faster learning, a better mood, and increased creativity and productivity.

The main reason for these beneficial changes is that electrical and biochemical signals in the brain slow down, the stress response is lowered through the HPA (hypothalamic-pituitary-adrenal) axis, and the brain goes into a growth mode, like creating more BDNF (Brain-Derived Neurotrophic Factor).

Here’s a brief introduction to how a friend learned to relax after his retirement

My colleague and family friend Charlie was a highly successful sales executive. I worked alongside him for many years as his technical consultant.

He was incredibly talented and knowledgeable in closing sales and earning millions of dollars annually. However, despite his professional success, his overactive mind prevented him from relaxing.

Paradoxically, he appeared calm and composed in front of clients, but when he went home, he struggled with excessive stress and suppressed anxiety, affecting his physical and mental health.

One day, after Charlie retired, I visited him with my psychiatrist mentor Janine at his luxurious retirement home in an affluent suburb of Melbourne. Charlie couldn’t sit still when we were conversing despite there being no work challenge or any life threats.

It didn’t take long for Janine to identify his overactive and hijacking amygdala from his agitated behavior, which overactivated the sympathetic nervous system and suppressed the parasympathetic nervous system.

After offering a few complimentary psychotherapy sessions, Janine created a stress and anxiety management plan for Charlie and referred him to multiple physical therapists. The plan included most of the techniques I discussed in the next section of this story.

Charlie, who attended these sessions diligently, informed us that his chronic stress and anxiety had dissipated after a year. He became like a Zen master, and his behavior noticeably changed.

For example, he couldn’t sit calmly for a few minutes while we were conversing, but after the therapies, I introduced in the next section, he could sit calmly and respond gracefully. His irritable speech with his loved ones also slowed down and became more pleasant.

Charlie realized that true wealth is not just about earning a lot of money but about having the ability to relax and enjoy life. He was grateful for having learned the power of relaxation and for living a more balanced and fulfilling life.

Seven Practical Ways to Improve Relaxation

In this section, I introduce some practical ways by covering physiological and psychological aspects. First, I summarize the physical and then psychological processes and tools.

1- Movement and Regular Workouts

While it may seem counterintuitive, movement and exercise are essential for inducing relaxation. Regular exercise plays a vital role in balancing hormones and neurotransmitters.

The most significant contribution of movement and regular exercise is to balance hormones, neurotransmitters, and other biochemicals, such as adenosine.

Both moderate cardio and resistance training can contribute to hormonal balance. The critical point is not overdoing exercise and gradually increasing it based on our needs, goals, fitness levels, age, and sex. Timely recovery is also essential.

In addition to cardio and resistance training, gentle and traditional practices such as yoga, Pilates, Tai Chi, isometric training, and martial arts such as Taekwondo and Judo can also contribute to relaxation.

2 — Progressive Muscle Relaxation

This is a systematic approach to relaxing tense muscles, especially after exercise or a stressful workday.

Starting from a specific muscle group, such as feet, then visualizing each muscle group in the body, first tensing and then letting go, we can lower the tension.

Progressive muscle relaxation can be performed anytime and anywhere with a bit of focus. However, it can be more effective when we have time at home, especially before bed. Applying this method can improve the sleeping process by inducing relaxation of the body and mind.

In addition, physical and psychological therapists can also use this method to lower chronic stress and anxiety for their patients. Physiotherapists, osteopaths, kinesiologists, and chiropractics use different techniques.

3 — Massage Therapy

Massage therapy is an effective way to relax muscles and nerves. It is possible to self-massage, but it can be more effective if professionals do it.

There are various types of massages performed by different professionals. It is essential to get massage therapy from well-trained and licensed therapists who understand human anatomy.

Well-known massage therapies include remedial, deep tissue, sports, Shiatsu, hot stone, reflexology, kinesiology, myotherapy, Reike, and Thai massage. I tried all of them and found them beneficial for relaxation.

4 — Breathing Techniques

Breathing is a physical approach, but it can also calm the mind due to its psychological effects. There are many types of breathing. They have different effects on the body and mind.

The most common ones are deep and slow breathing. In addition to relaxing muscles, a significant impact of breathing is on nerves, such as the vagus nerve, which can relax the body and mind.

Deep breathing exercises involve methodically taking slow and deep breaths and exhaling them slowly. Usually, you can count or time the amount of inhalation and exhalation. I found breathing techniques from Wim Hof helpful and effective.

5 — Cold, Heat, and Hydrotherapy

As a physical intervention, for me, the most beneficial relaxation techniques were dry saunas, hydrotherapy, hot baths with Epsom salts, steam baths, ice baths, and daily cold showers.

Cold and heat create different physiological and psychological changes in the body and mind. I explained the benefits of thermogenesis in a previous article.

Even though excessive heat and cold create acute stress, they can reset the biological rhythms, make hormonal and neurotransmitter changes, and induce deep relaxation afterward

6 — Mindfulness Practices

The body and mind are connected tightly. Unless we clear the mind, relaxing the body can be challenging.

Mindfulness practices putting the brain and mind in a favorable position enable the body to relax. These practices focus on managing thoughts, feelings, and behaviors.

Well-known mindfulness techniques are meditation, visualization, self-hypnosis, body scan, chanting, yoga, self-talk, expressive writing, gratitude journaling, observing nature, laughter therapy, and working in a flow state.

7 — Traditional Chinese Medicine (TCM) Techniques

Years ago, when I was dealing with chronic inflammation and rheumatoid arthritis, Western medicine techniques did not work. Therefore, my functional medicine doctor referred me to a traditional Chinese medicine (TCM) clinic.

After a thorough examination, the lead TCM therapist used various techniques such as acupuncture, acupressure, hot cupping, Gua Sha, Tong Ren, Tui Na, and moxibustion.

As these TCM techniques are comprehensive, it is impossible to explain them here, but you can find free resources on the web to learn about them. I plan to write an article about these traditional therapies as they can be valuable options for some.

The critical point is to find licensed TCM practitioners as these therapies affect the muscles and nerves, which might cause serious health issues if they are not correctly performed.

I found these TCM therapies and other Asian techniques beneficial to relieve pain temporarily. But they did not solve the underlying issues which were caused by my wrong diet and stressful lifestyle at the time.

Other critical lifestyle considerations

Besides exercise, sleep, rest, and fun, another critical lifestyle factor is our diet. Nutritional deficiencies and excessive or inadequate calories might also hinder relaxation.

Therefore, getting essential nutrients from whole foods with bioavailable proteins can be beneficial. In addition, fixing blood sugar fluctuations, making the body more insulin sensitive, and solving digestive disorders such as bloating, stomach upsets, and leaky gut is crucial to relax physically and mentally.

Some supplements, such as b vitamins and Omega-3 Fatty Acids, might be helpful. For me, the best supplements inducing relaxation were lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, hydrolyzed collagen, magnesium, and citrulline malate.

In addition, refraining from environmental toxins and pathogens, especially from cigarette smoke, drugs, and excessive alcohol consumption, is critical.

Some substances can create addiction and prevent us from relaxing as the brain has to fix craving effects constantly.

Key Takeaways from this Article

1. Move the body joyfully and exercise regularly to balance hormones and neurotransmitters to experience relaxation afterward.
2. Try different types of gentle and traditional practices such as yoga, Pilates, Tai Chi, and martial arts to induce relaxation.
3. Create good sleep hygiene and schedule regular recovery time after exercise to allow the body to rest and repair.
4. Use progressive muscle relaxation techniques daily to methodically release tension in specific muscle groups.
5. Experiment with different types of massage therapies such as remedial, deep tissue, sports, Shiatsu, hot stone, reflexology, and Thai massage offered by licensed therapists to find what works best for you.
6. Practice different types of breathing exercises to relax your muscles and nerves in the body.
7. Experiment with cold and heat therapies to reset biological rhythms and induce deep relaxation afterward.
8. Try hydrotherapy, dry saunas, hot baths with Epsom salts, steam baths, ice baths, and daily cold showers for added relaxation benefits.
9. Address nutritional deficiencies and excessive or inadequate calories that might hinder relaxation.
10. Fix digestive disorders such as bloating, stomach upsets, and leaky gut.
11. Refrain from toxins and pathogens, drugs, cigarette smoke, and excessive alcohol consumption.
12. Practice mindfulness techniques such as meditation, visualization, self-talk, expressive writing, and working in a flow state to clear the mind and enable the body to relax.
13. Start gratitude journaling, observing nature, and joining laughter therapy groups to develop a positive and balanced mindset.
14. Consider alternative therapies offered by physiotherapists, osteopaths, kinesiologists, and chiropractics to manage chronic stress and anxiety through different techniques.
15. Try TCM therapies such as acupuncture, cupping, Gua Sha, Tong Ren, Tui Na, moxibustion, and acupressure.

If these lifestyle approaches and traditional methods do not work, seek timely support from qualified healthcare professionals who can diagnose and treat underlying health conditions such as chronic fatigue, excessive stress, chronic inflammation, anxiety, and mood disorders.

Let’s take this information and use it to make a meaningful difference in our lives and those we care about.

Thank you for reading my perspectives. I wish you a healthy and happy life.

Besides aiming to increase the hormonal intelligence of my readers and writing about neurotransmitters such as dopamine, serotonin, oxytocin, GABA, acetylcholine, and norepinephrine, one of my goals as a writer is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population.

I aim to educate, create awareness, and empower my readers to take control of their health and well-being.

To raise awareness about health issues, I have written several articles that present my holistic health findings from research, personal observations, and unique experiences. Below are links to these articles for easy access.

Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, and Major Diseases.

I also wrote about valuable nutrients. Here are the links for easy access:

Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients to improve metabolism and mental health.

Disclaimer: Please note that my posts do not include professional or health advice. I document my reviews, observations, experience, and perspectives only to provide information and create awareness.

I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on metabolic, cellular, mitochondrial, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.

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