Relaxation Techniques Increase Well-Being
Relaxation is more than a state of mind; it physically changes the way your body functions. When your body is relaxed, breathing slows, blood pressure and oxygen consumption decrease, and some people report an increased sense of well-being. This is called the “relaxation response.”
Being able to produce the relaxation response using relaxation techniques may counteract the effects of long-term stress, which may contribute to or worsen a range of health problems including depression, digestive disorders, headaches, high blood pressure, and insomnia.
Indiana University offers Mindful Way to Stress Reduction on many campuses. This program focuses on:
- Recognizing and addressing stressful situations effectively “on the spot.”
- Managing chronic stress.
- Improving focus and communication.
- Enhancing mind-body wellness.
You can also take this online Mindfulness Based Stress Reduction Course for free.
Take a moment for mindfulness —
Visit your campus programs page to see what live, online meditations are being offered. Or check out a few recorded meditations below that can help you ease into mindfulness.
Before you start, make sure you are comfortable and in a place where you won’t be interrupted. These mindfulness moments may be most effective when practiced regularly and combined with good nutrition, regular exercise, and a strong social support system.
Meditations by Linda Brown, PhD, HSPP
- Awareness of Breathing (15 minutes)
- Body Scan (10 minutes)
- Breath Meditation (10 minutes)
Meditations by Scott Sweet, LCSW, LCAC, MSW
- Breathing Break (2 minutes)
- Sounds Meditation (2 minutes)
- Traveling Meditation (3 minutes)
- Meditation Guide (5 minutes)
- Body Scan (6 minutes)
- Breathing Meditation (6 minutes)
- Loving Kindness Meditation (6 minutes)
Meditations by SupportLinc Employee Assistance Program
- Mindful Breathing (6 minutes)
- Mindful Body Scan (11 minutes)
- Mindful Thoughts (5 minutes)
- Mindful Eating (6 minutes)
Learn more about mindfulness here.
Understanding and Treatment of Mental Illnesses
YOU ARE NOT ALONE. The following links can help you learn more.
- Overview: National Institute of Mental Health
- Self Assessment: Mind Your Health offers mental health screening tools for anxiety, bi-polar, PTSD and depression.
- Stigma Free: Are you stigma free? See the person, not the condition.
SupportLinc Employee Assistance Program
SupportLinc Employee Assistance Program (EAP), administered by CuraLinc Healthcare, is a confidential resource that provides 24/7 access to professional counseling and referrals. SupportLinc’s licensed counselors can provide short-term assistance with issues such as:
- grief and loss
- substance abuse
- marriage and relationship problems
- work-related pressures
- stress and anxiety
Eligibility: Services are provided at no cost to all employees, IU Residents, Graduate Appointees, Fellowship Recipients, and their household members.
- Unlimited 24/7/365 telephonic counseling with a professionally licensed counselor
- Up to six face-to-face counseling sessions per issue, per year at no cost (sessions are held in-person or over secure video)
- Access to comprehensive content and tools through SupportLinc’s website and eConnect® mobile app (Case sensitive username: iu)