Stress from prison sentence

There are a number of relaxation methods that will be able to be done without any materials or even without anyone realizing that you're doing them. The easiest way to start slowing your heart rate and your anxiety is to learn how to breathe properly. Most people are unaware that their breathing is actually causing them more stress than outside influences. Learning to breathe properly is a skill that you can use for the rest of your life. Start by lying down on your bed and putting one hand on your stomach, below your navel. Breathe in normally and breathe out. Did your hand move up and down or did it stay in about the same position? If it stayed in the same position, you were breathing with your chest only and that can lessen the oxygen that's getting to your brain, causing you stress.

To fix this, you will want to take deeper breaths, sometimes referred to as ‘belly breaths.' In the same lying down position, try to breathe deeply so that your hand rises on your stomach. This might take some time to get used to, but eventually you will be able to create deeper breaths easily. You might notice that you feel light-headed when you are doing this, but that's only because your body is getting more oxygen - it's a good thing. You can also practice this kind of breathing standing up by placing your hand on your stomach area once again to see if it moves out with each inhalation.

Other stress management techniques include:

• Writing about your stressful experiences
• Writing a letter to the people that you have harmed or to their families - You don't have to send these letters necessarily, but taking the time to acknowledge your part in the prison sentence can help you come to terms with your situation
• Reading from a religious text of your choosing
• Praying to your chosen religious figure

When you're in a prison, you don't have a lot of private time or personal space. This can add to your stress in this situation. With the space you do have, try to decorate it or place reminders of your family and friends where you can see them. Whenever you get stressed or frustrated, you can look at them and remember what you have waiting for you.

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Relaxation Training specialists, The 4th R, 020-8974-8974