There are many ways to relax when there are no ways to escape from stress. A simple method that you can use anywhere is guided imagery. Simply consider your mind as a virtual passport. By using guided imagery, a therapeutic tool practiced by mental health professionals, you can transport yourself to the most relaxing place on Earth. Guided imagination is easy to learn, and you can practice it whenever and wherever you want.
Although it is not essential, it is advisable that you first find a quiet place where you will not be interrupted. If you are at home and you have some music to relax, it will also be useful. Make yourself comfortable, and sit in a position that allows you to keep your feet firmly on the ground. Then close your eyes.
Begin by breathing deeply, inhaling through the nose and exhaling through the mouth. In inhalation, count to three, hold your breath and count to three, and then exhale also to the count of three. Keep breathing this way for five to 10 accounts. Then concentrate on the feeling of your feet touching the ground. Imagine that your feet feel very heavy, as if you could not lift them off the floor. Tense the muscles of the foot, hold the tension for 10 seconds and relax them. Then concentrate on your calf muscles and follow the same procedure. First imagine that your calves feel very heavy, then tense the muscles for 10 seconds and relax. Continue to your thighs, then the waist and buttocks, then the chest and arms, neck and shoulders, and finally your facial muscles.
Once you have completed this sequence and you feel very relaxed, visualize yourself in a beautiful place of your choice, such as a mountain refuge, a sunny beach or a quiet lake. Imagine breathing the salty air or inhaling the aroma of a forest full of trees. While you are imagining your magical refuge, it is sometimes useful to repeat a word or phrase for yourself, such as "slow down," "calm down," or "this is my safe place." Continue in this way for a period of between five and 10 minutes. Then, slowly open your eyes and start moving your body gently. You will feel as if you had been in a mini-vacation.