Progressive muscle relaxation

• Lie down on your back, with your arms by your sides and your legs in a natural position - for some, this is with your feet pointing 10 to 2.
• Inhale a deep breath, hold for a few seconds, then exhale. Do this 3-4 times. If you find yourself getting dizzy, you are probably holding your breath for too long, hold your breathe for a shorter amount of time.
• Slowly tense your feet and then release. Do this 2-3 times.
• Then tense your leg muscles, then release. Repeat this 2-3 times. Continue this technique of tensing and releasing, moving slowly up through your body - abdomen, arms, back, neck, face - contracting and relaxing muscles as you go.
• Continue to breathe deeply and slowly.
• Once you have used this technique on all major muscles lie back and relax.
• You should feel calmer and more relaxed. Often, you may even fall asleep!

Autogenic relaxation.

This technique uses both visual imagery and body awareness to move a person into a deep state of relaxation.

• Lie down on your back, with your arms by your sides and your legs in a natural position - for some, this is with your feet pointing 10 to 2.
• Close your eyes and imagine yourself in a peaceful place (this could be a previous holiday, a remote beach, or perhaps in the countryside).
• Then focus on different physical sensations, moving from the feet to the head. For example, you might focus on warmth and heaviness in your limbs, or your natural deep breathing.
• Remain lying down for as long as you need to before you feel fully relaxed.