The Health Benefits of Relaxation and Ways to Lower Stress This Summer

Relaxation is about more than taking a breather, or spending time on a hobby. It can have a long-term impact on your health by lessening stress and improving overall well-being. For some, it can be challenging to find time in a busy schedule to focus on relaxation practices.

Catherine Cook-Cottone, PhD, Professor, Counseling School and Educational Psychology at the University at Buffalo is an expert on mental health and wellness strategies to incorporate relaxation practices in daily life. The author of 15 books and over 100 chapters and research articles, Dr. Cook-Cottone is a believer in the importance of self-care. (Learn more about her research here.)

Dr. Cook-Cottone says there are many self-care activities that can easily be incorporated into busy schedules, including:

• Staying hydrated
• Being mindfully aware of your thoughts and feelings and responding compassionately
• Taking time to be around people who care for you just as you are
• Making sure the people you spend time with hear you when you say “no”
• Drinking less alcohol and stopping smoking 
• Doing something physical at least once a day 
• Doing something relaxing at least once a day (drawing, journaling, listening to music, appreciating nature)
• Making sure that either in your personal or work life that you are experiencing a sense of meaning and purpose

In her own life, Dr. Cook-Cottone has found ways to practice daily self-care. “I meditate, I practice yoga, and I am part of a small running group,” she says. “I take part in service activities that give me a sense of purpose and meaning. I take horse riding lessons and work with horses a few times a week, as they bring me much joy.” She also recommends being mindful of the company that we keep. “I am very thoughtful about who I spend time with. I especially love spending time with my daughters, my husband, my close friends, and my dog, Finnegan.” 

Interested in learning more about self-care activities? Here are some resources and activity ideas centered on helping you relax, de-stress, and feel better.

Mindful Wellness Assessment

The Mindful Wellness Assessment, developed in part by Dr. Cook-Cottone, is a free online tool that identifies areas of strength and weakness in self-care behavior. Adults who take the assessment — found here — will answer questions related to the following self-care areas: nutrition/hydration, exercise, soothing strategies, self-awareness/mindfulness, rest, relationships, physical and mental practices, environmental factors, self-compassion, and spiritual practices. There is also a child-friendly assessment that can help families to encourage self-care in children. Dr. Cook-Cottone states that self-care for young people “means time to play, create, connect, drink water, and get to bed on time.”

After taking the assessment, Dr. Cook-Cottone recommends reviewing the scores to identify areas to turn into daily self-care goals. “Choose your lowest domains and select two or three items to work on from each one, set a 30-day goal, and then re-assess,” she says.

Self-Care Starter Kit

UB’s School of Social Work offers a “Self-Care Starter Kit” featuring exercises and resources on its website. The activities cover ways to maintain physical health, decrease stress, increase relaxation, and deal with challenging emotional situations.

Resources:

• UB Virtual Stress Relief — a virtual library of resources that features a category for exercise and meditation.
• NYS Office of Mental Health — mental health and wellness documents on stress management and resiliency.
• Independent Health and YMCA Fitness in the Parks — free fitness classes open to all ages and skill levels and held at 15 different local parks through the end of August; see schedule and more information here.
• UB Stress Management for College Students — tips for stress management and prevention.

However you spend your time this summer, remember to take time for yourself — and to make relaxation part of your schedule.