The road to recovery is a journey with many twists and turns. You may have had to turn around and start again from the beginning. You may have tried to follow a straight path from one destination to another. You may have gone through quiet and peaceful periods. At other times, you may have experienced periods of sudden and rapid change, when you had to work hard to continue your recovery. After putting in so much effort, you may feel exhausted and as though you have little energy left.

Time for a break.

Sometimes you need to take care of yourself and take time to relax and recharge your body and mind. This chapter highlights the importance of taking breaks and giving yourself time to recharge. When you take care of yourself and create more balance in your life before you reach your danger zone, it becomes easier to move forward later. When you slow down and celebrate each step along the way, you may discover that the day-to-day work of recovery becomes easier to manage.

• Here are some tips for taking breaks and recharging:
  
  

+ Take time to relax: 

This can mean taking a nap, reading a book, taking a walk or just doing nothing.

+ Do something fun:

This can be something you love, such as exercising, listening to music, spending time with friends and family, or trying something new.

+ Take a break from your phone and computer:

These devices can overstimulate us and take us out of our minds.

+ Take care of your body:

Eat healthy, get enough sleep and exercise regularly. Listen to your body. If you are tired, take a break. If you are stressed, do something to relax.

+ Ask for help if you need it:

There are many people who can help you in your recovery, such as your family, friends, therapists and support groups.

+ Recovery is a process, not a goal:

There will be ups and downs. It is important to be patient with yourself and to take breaks when you need them. That way you can support your recovery process as best you can.

When you feel overwhelmed by stress, it can manifest itself in physical and mental symptoms such as muscle tension, shallow breathing, an increased heart rate, headaches, stomach problems, fatigue, difficulty concentrating and memory problems. You may also become irritable and feel drained. These are common reactions to stress and are not necessarily indicators of mental health problems. However, it is important to find ways to relax and manage your stress to prevent negative effects on your well-being.

• What kind of things do you feel, when under to much stress?

'When I have too much stress, I often feel like I'm tiptoeing, or very tired. I can't turn off my thoughts and think constantly. I feel a knot in my stomach or have trouble thinking clearly and concentrating. Tension and stress are unpleasant feelings, but fortunately I recognize these symptoms. They are general feelings and not symptoms of mental difficulties. Fortunately, there are easy ways to relax and resist stress and tension'

Managing stress is about recognizing when you feel stressed and taking effective action to deal with it. You can develop strategies and behaviors that help you cope with stress, or you can choose to temporarily reduce your stress when you feel overwhelmed. In this section of the book, you will explore different techniques that can help you relax during times of stress. These techniques are simple, take only a few minutes, and do not require any special equipment. You can use them anywhere and at any time.

Choose one of the exercises and give it a try. Do not give up too easily, but do not force yourself to relax either. Relaxation is a natural process, but it may take some practice before it starts to feel easy and natural.

Breathing has a big influence on the spirit, our body, and mood. Just by giving attention for your breathing, without changing it, you can relax.

• Next are a few easy exercises you can use to relax quickly:

0.   Just breathing

Place your hands on your stomach. Make sure your back is straight, but don't arch it. You can do this sitting, lying down, or standing up.

Take a deep breath through your nose, pushing your stomach out as you inhale. Make sure your ribs move outwards. Keep breathing deeply until you feel you can't breathe any more. Then exhale through your mouth, making a long “ah” sound.

1.   Yogatechnique

This breathingtechnique works as an natural tranquilizer, use it when your upset, or when feeling tension in your body.

+ First sit down with a straight back. Put the tip of your tonque on the edge behind your front teeth.

+ Breathing out goes through your mouth, past your tonque. You can spout your lips if needed.

+ Fully breath out in through your mouth and make a 'woesjh'-sound.

+ Now close your mouth and breath in through your nose, and count to four in your head.

+ Then hold your breath for a few seconds.

+ Then fully breath out through your mouth, with the 'woesjh' in a few seconds.

+ This is one breath, in one full cycle.

+ Breath in again through your nose in four seconds.

+ Repeat this.

2.   Two-Step-Breathing

+ Sit up straight, breath through your nose and fill the bottem of your lungs.

+ Next keep breathing in, to add more air in your lungs, and fill the top part.

+ Breath slowely out.

+ Visualize breathing out the tension.

+ Repeat this three to five times.

3.   Count breaths

A good way to relax is to count your breathing. This can be effective before going to sleep or in times of stress.

+ Sit or lie down and try to focus on your breathing.

+ The first inhalation represents count 1.

+ Then, you count to 2 on the exhalation.

+ After that, inhale again, starting back at 1.

+ On the next exhalation, count to 2 again.

+ Count to 1 and 2 with each inhalation and exhalation.

+ Keep repeating this.

+ Do this in a way that feels right for you.

• How did you feel afterwards? Did you get more relaxed?

Yes

Simple techniques and exercises can help to relax and release the tension you feel. There are many breathing exercises that you can use. Being aware of your breathing is a valuable tool to help you feel better. And it only takes a few minutes of your time!

• Next are three methods to relax the tension in your body and muscles. And letting the blocked energy flow:

1.   To strain and relax.

+ Strain your muscles you want to relax, for example your backmuscles, really tight.

+ Focus your attention to the tensed muscles.

+ Feel the tension.

+ Now completely relax your muscles.

+ Feel how the relaxation flows trough the previous strained muscle.

+ Do this five or six times.

2.   Bodyscan.

+ Scan in your mind all the muscles in your body, from the top of your ears to your toes. (dont forget your skull and jaw)

+ When you get to a muscle that has tension, use your thoughts to think it completly limp and relaxed.

+ This technique needs some practicing, but can be very effective.

+ Dont force anything, just let it happen.

3.   Ragdoll.

+ Do a short breathingexercise.

+ Imagine being a ragdoll.

+ Or use an other image, like a cat laying in the sun, or butter melting on toast.

+ Feel how your head and body relax.

+ Your body is completely relaxed, when you go through all the muscles in your mind.

There are many ways to relax. For example: massage, aromatherapy, self-hypnosis or a bubble bath. There is a way to relax for everyone. Try them out and see what works for you.

• Choose one of these techniques and try them out. Did you manage to relax your muscles? How did it feel?

Good.

Doing relaxation exercises just once or twice will not have much effect on stress. But if we take the time to practise them and make them our own. Our minds and bodies start to remember them better. We can build relaxation into our daily lives and seek help when we need it.

• Which techniques do you use to relax? Do you profit it from them?

Two step breathing.

To find balance in your life, it is important to prioritize your needs and set boundaries. This means taking the time to understand what is most important to you and making sure you give it the time and energy it deserves. It also means setting limits and saying no when necessary, so that you do not overextend yourself or take on more than you can handle.

As well as setting priorities and boundaries, finding balance in your life can also mean taking care of yourself physically and emotionally. This means making sure you get enough sleep, eat well and exercise regularly. It also means taking time to relax and recharge, and finding healthy ways to deal with stress and negative emotions.

Finally, finding balance in your life can also mean finding a sense of purpose and meaning. This can come from a variety of sources, such as work, relationships, hobbies or other personal interests. By focusing on what is most important to you and what brings you joy and fulfillment, you can create a more balanced and fulfilling life.

• How do you get yourself back on track, if you notice that you have to much stress in life, and find yourself out of balance?

With music.

It is important to find a balance between caring for others and caring for yourself. You may have many responsibilities, such as family, work, education and social groups, which can enrich your life. But it is also important to make time for yourself and not become too focused on caring for others.

On the other hand, if you spend too much time alone, you may start to feel lonely and unfulfilled, even if you take good care of yourself. At the same time, giving too much of your time and energy to others can leave you feeling exhausted and drained.

Finding the right balance between these two extremes is key to creating a fulfilling and satisfying life.

• How is your balance in life between time for others and yourself?

I see people daily.

• Can you think of one thing you can do to improve that balance, and keep it that way?

To keep time for myself.

• What would you like to do to take better care of yourself?

Not use every day.

• There are a number of things we can do to live a more balanced life:

+ Be aware of your limits: Be honest with yourself about what you can and cannot handle.

+ Set priorities: Determine what is most important to you, and focus on that.

+ Take time for yourself: Schedule regular time for activities that you enjoy and that relax you.

+ Seek support: Talk to friends, family or a therapist about your feelings and experiences.

• Doing these things can take steps toward a healthier and happier life.

+ Living a balanced life is not always easy: It can be a process of trial and error.

+ There is no one-to-one answer on how to live a balanced life: What works for one person may not work for another.

+ It is important to keep looking for what works for you: Experiment with different things and see what helps you live a happier and healthier life.

Our culture often encourages you to focus on acquiring more material possessions in the belief that they will make you happy, rather than appreciating what you already have. While it is natural to think about the past and the losses you have experienced, you cannot change the past. Instead, you can focus on the present and appreciate what you have now. This can help you experience greater peace and contentment and carry that feeling into the future.

In today’s society, you are often encouraged to strive for more, better and faster. You may find yourself focusing on what you do not have or what you still want to achieve, rather than appreciating what is already part of your life. This can lead to a never-ending search for external validation and material possessions, which may not bring lasting happiness.

Being mindful of the present moment can help you appreciate both the small pleasures in everyday life and the achievements you have already made. This could be enjoying a cup of coffee in the morning, taking a walk in nature or spending time with people you care about. It is about cultivating an attitude of gratitude and contentment rather than constantly longing for what you do not yet have.

This does not mean that you should stop pursuing your goals or striving for personal growth. Instead, it means learning to enjoy what you have now while continuing to work toward your goals for the future. Finding this balance allows you to look ahead without losing sight of the present.

By appreciating the present moment, you can develop a greater sense of inner peace and contentment, even during challenging times. You can become more aware of the beauty around you, strengthen your connections with others and notice the precious moments you might otherwise take for granted.

Take time to appreciate what you have, cultivate gratitude and allow yourself to enjoy the here and now.

• To get yourself back on your feet when you find yourself feeling too much stress in life, follow these steps:

• First, recognize that you are stressed. Consider the signals from your body and mind, such as tension, irritability or drowsiness.
  

• Take a break from your daily life and go to a quiet place. Close your eyes and focus on your breathing. Breathe in over your nose, out over your mouth, and repeat until you feel calmer.

• Take a few moments to focus on your breathing. Inhale deeply through your nose, hold this for a few seconds, then exhale slowly through your mouth. Repeat this process until you feel more relaxed and centered.

Next, think about what activities or hobbies help you relax and recharge. Perhaps reading a good book, taking a walk in nature or practicing a creative skill such as painting or writing. Make a conscious effort to incorporate these stress-reducing activities into your daily routine.

In addition, try to identify the root causes of your stress and see if there are lifestyle changes you can make to relieve the pressure.

Take a few moments to focus on your breathing. Inhale deeply through your nose, hold this for a few seconds and then exhale slowly through your mouth. Repeat this process until you feel more relaxed and centered.

• What are the things around you right now, at this moment, where you get joy from?

My computer and music