| How to Take Better Notes Posted: 22 May 2019 01:00 AM PDT Whether you want to succeed in school or you want to be on top of your professional career, effective note-taking is a valuable skill for retaining and recalling information. If you follow these simple steps and tips, you will not only learn how to take notes; you'll learn how to take notes more effectively which will help you apply knowledge and retain material. EditBeing Prepared - Gather your note-taking materials. It may sound pretty basic, but it's important to have all of your note-taking materials organized and ready to go before the start of any class, meeting or lecture.
- If you're writing with paper and pens, make sure you have a notebook with plenty of blank pages and extra writing utensils. If you're using a laptop, make sure it's fully charged or that you can sit near a power outlet.
- If you wear glasses, make sure you have them with you in case the teacher/lecturer writes down any important information on a black or whiteboard. If you bring your glasses, make sure to bring a small microfiber cloth so that you are able to clean them should the need arise. Also, remember to position yourself in an area of the room where you can effectively see and hear the speaker.
- Come prepared. Before you come to a class, lecture, or meeting, make sure to review your notes from the last time round. This will bring you fully up to speed and ready to pick up where you left off.
- If you were advised to do any background reading to prepare for the class, make sure that you read and annotated the assignment. This will help you to understand any themes, concepts or ideas that the teacher/lecturer is likely to present in class. A good idea would be to outline the section, article, or chapter before hand. Write your outline on one side of the paper so that you can add your class notes to the other side.[1]
- Remember the old adage "By failing to prepare, you are preparing to fail".
- Be an active listener. When note-taking, many people make the mistake of mindlessly taking down every word, without really comprehending what is being said. Instead, make an effort to understand the topic while you're in class. Focus on what's really being said, then ask questions if you don't understand.
- Determine the best time to ask questions, then raise your hand to get the instructor's attention. They'll appreciate that you're listening attentively and want to understand.
- Do your best to understand the information during class so you won't have to work so hard during the review.
- Take notes by hand. Although taking notes on your laptop is convenient, research shows note takers actually retain information better when they take notes by hand. This may be because people typing on a laptop tend to transcribe every word without understanding the meaning, while people writing by hand are forced to pick out relevant information in order to keep up.[2]
- If you do take notes by laptop, don't try to get down every word. Make sure you're understanding the meaning of what's being said.
- Don't be afraid to ask questions. When you come across something you don't understand, don't just jot it down and tell yourself that you'll worry about it later -- ask the teacher/lecturer for clarification.
- Think about it -- if you find something confusing now, you'll find it twice as confusing during your note-review later.
- Don't be afraid to ask the teacher/lecturer to repeat themselves either -- particularly if you feel that they've said something important.
EditMaking the Best Notes Possible - Focus on key words and concepts. The most important change you can make to improve your note-taking skills is to focus solely on taking down key words and concepts.
- Identify the most relevant information. Write down individual words or key phrases that are most relevant to the topic at hand -- things like dates, names, theories, definitions -- only the most important details should make the cut. Eliminate all the filler words and secondary details -- if you wanted those things you could read a textbook.
- Think about what you want to retain. Why are you taking the class? Why are you attending the seminar? Why did your employer send you to the conference? While it may be your first instinct to try to write down what you hear or see verbatim, you have to remember that you are taking notes in order to learn something from them -- you're not writing a novella.
- Prioritize any "new" information. Don't waste time writing down information that you already know -- this is useless to you and just wastes time. Focus on writing down any new information that you've never learned before -- this will give you the most value from your note-taking.
- Use the "question, answer, evidence" method. This is a very effective method of taking notes, as it forces you to engage with the material as you write and allows you to describe the topic in your own words. This technique of paraphrasing information has been proven to help students understand and retain material much more effectively.[3]
- Instead of copying down line after line of information, listen carefully to what the speaker is saying and make an effort to understand the material. Once you've done that, formulate your notes as a series of questions raised by the material, then fill in your own answers.
- For example, if the question was "what is the central theme of Shakespeare's Romeo and Juliet?", the answer could be "more than a tragic love story, Romeo and Juliet is about the consequences of holding grudges".
- Then underneath this answer, you can provide evidence for your conclusion by pointing to specific examples from within the text. This strategy allows you to record all of the relevant information, in a concise, easy-to-read format.
- Use shorthand. The average student writes 1/3 word per second, while the average speaker speaks at a rate of 2/3 words per second. Therefore, developing your own system of shorthand writing can help you to write more efficiently and avoid falling behind.
- Try writing things like "wd" for would, "cd" for could and "w/" for with. Write a plus sign for the word "and". Also try to abbreviate long words that appear again and again throughout the class or lecture -- for example, instead of writing "popular sovereignty" 25 times over the course of a history class, write "pop sov".
- Of course, it's essential that you're able to decipher your own shorthand later on -- if you think you might have difficulty, try writing out a key on the inside cover of your copy.You could also go back and fill in the full-length version of the words after class.
- If the speaker is still going too fast for you despite your shorthand, consider bringing a recording device to your next class -- this will allow you to listen a second time and fill in any gaps in your notes.
- Make your notes visually appealing. You will be reluctant to go back and study your notes if they are messy, disorganized and difficult to read, so it's important that they look nice! Here are some tips on how to create more visually appealing notes:
- Always start on a fresh page. You'll find your notes much easier to read if you start on a fresh, blank page for each new class or topic. Put the date in the top right-hand corner and only write on one side of each page, especially if you're writing with very inky pens.
- Make sure your writing is legible. Taking notes will be a complete waste of time if you can't read them afterwards! No matter how fast you write, make sure your writing is small, neat and legible, and avoid using cursive handwriting if possible.
- Use wide margins. Line each page with a pen and ruler, giving yourself a wide margin on the left-hand side. This will prevent the page from becoming too overcrowded and will leave you space to write in any additional information once you review your notes.
- Use symbols and diagrams. Things like arrows, dots and boxes, diagrams, charts, and other visual aids are often great ways to associate and remember key concepts, especially if you're a visual learner.
- Color-code your notes. Many people find that adding a splash of color to their notes helps to make the information more readable and easier to retain.
- This is due to the fact that color stimulates the creative side of your brain, making your notes more interesting and therefore easier to retain. Color-coding helps you to link color with memory, allowing you to remember the contents of your notes with relatively little effort.[4]
- Try using different colored pens for different parts of your notes -- for example, you could write questions in red, definitions in blue and conclusions in green.
- You could also use a highlighter pen to highlight key words, dates, and definitions. Don't go overboard though -- you shouldn't mistake highlighting your notes for actual study.
- Take notes from your textbook. After a class or lecture, you may want to supplement your notes with information from a textbook. Taking notes from a textbook is another skill worth mastering.
- Preview the material: Before you jump straight into reading a text, preview the material to get a sense of what it's about. Read any introductions and conclusions, headers and sub-headers, and the first and last line of every paragraph. Also glance over any charts, illustrations or diagrams.
- Actively read the text: Now go back to the beginning of the text and read it thoroughly from start to finish. Once you have finished a paragraph, go back and highlight any key words, facts, concepts or important quotes. Look for visual cues in the textbook itself -- things like bold or italicized words and the use of color or bullet points are often used to highlight significant points.
- Take notes: Once you've thoroughly read the text, go back and make notes from the information you highlighted. Try not to copy full sentences from the text -- this simply wastes time -- and paraphrase using your own words where possible.
EditReviewing Your Notes - Review your notes later in the day. Reviewing your notes after class, or later the same day will help you to retain the information much more effectively. You don't need to study them intensely -- just spend 15 to 20 minutes going back over them each night.
- Fill in any blanks. Use your review time to fill in any additional information that you remember from the class or lecture.
- Write a summary. Another effective tool for committing your notes to memory is to summarize the information contained in your notes at the bottom of the page.
- Test yourself. Test yourself on your understanding of the material by covering up your notes and trying to explain the topic to yourself -- out loud or in your head.
- See how many of the important details you can remember, then read the notes again to recap on any information you might have missed.
- Explain the material to a friend. Teaching or explaining the material to a friend is a good way to test whether you've fully understood the topic and whether your notes deal with the topic comprehensively.
- Memorize your notes. You'll really see the benefit of having good notes when it comes to exam time and you have to memorize all of the material. If you have been consistently reviewing your notes for 20 to 30 minutes each night, you'll find the memorization process much easier. Here are some popular memorization techniques you can try:
 - Line-by-line method: If you have to memorize a chunk of text, one good technique is to read the first line a couple of times, then try to repeat it out loud without looking at the page. Read the second line a couple of times, then try to repeat the first and second line out loud, without looking at the page. Keep going in this fashion until you can repeat the entire chunk of text without looking at the page.
- Story method: This method involves turning the information you have to memorize into a simple story that's easy to remember. For example, if you wanted to remember the first three elements in Group one of the periodic table (hydrogen, helium, and lithium) you could use the following story "(H)arriet and (He)nry went to the (Li)brary". The story doesn't need to make sense -- in fact, the sillier it is, the better.
- Mnemonic devices: Using mnemonic devices is a good way to remember lists of words in a particular order. To make a mnemonic, simply take the first letter of each word you wish to remember and come up with a short sentence where each word starts with those letters. For example, to remember the lines on a musical staff EGBDF you could use the mnemonic "Every Good Boy Does Fine".[5]
- For more detailed instructions on popular and effective memorization techniques, see this article.
- If the speaker repeats something more than twice, then it's probably important and worth paying attention to.
- Label your notes in either bullets or numbers. Create a title for your notes so you know where it is kept and it is well organized for whenever you need to study them for an upcoming test.
- Be sure to have several pencils and/or pens, in case the pencil breaks or becomes too short, or the pen clogs or dries up.
- If you are reading a book for an English literature class, make sure you have a pack of Post-It notes at hand, since you may not be allowed to write in the actual book.
- Listen accurately your teacher and use colourful highlighters to make them more organized.
- When you take notes, underline keywords that might appear on your test.
- If you have an open-note test, use your notes wisely. Try not to use them unless you really need them.
- Write down what the speaker is saying but with different wording, it helps get the actual idea into your mind.
- Use colorful pens to have organized and clean notes. Try to incorporate different colors, not just one color.
- After reviewing your notes, find quizzes online or have someone at home write questions about the topic. If you can't answer questions about the subject with your notes, you might need to write better notes next time.
- Although computers make it easier to take notes, try to write down your notes. Studies have proved that hand-writing notes helps in effective recollection (not to mention, it improves your writing speed too).
- Make sure to have a separate notebook or page for each of your subjects, and remember to label.
- Keep your subjects separate. Having lots of stuff in one binder/folder/notebook is messy and confusing.
- Remember, notes are for making your textbook easier to read so you don't have to read the whole textbook. Don't write every sentence word-to-word otherwise you won't learn anything.
- Make two to three-page notes in one day or as per the requirement―add these into your main file.
- Type your notes during class. Then at home write them.
- Use software, such as Evernote or Microsoft Office OneNote, to arrange notes.
- You can even record your classroom lectures using various apps, if your school/college allows it.
- If the school allows it, different brightly-colored highlighters can be used. That way, when you see the colors, you will want to take a look at it. However, do not highlight everything!
- Ask your teacher/ professor before you use a recording device.
- Have a separate sheet or bring sticky notes for asides, and (optionally) number what you wrote down on both sheets, marking what corresponds to what.
- Don't be distracted by people who are not the speaker.
EditThings You'll Need - At least two pens or pencils
- An eraser, for pencils that do not have erasers attached.
- Glasses or other aids
- Plenty of paper
- Highlighters (at least two colors) or colored pens
- At least one pack of different colored sticky notes.
- A binder or folder to organize your notes (keep it neat).
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| How to Hike the Grand Canyon Posted: 21 May 2019 05:00 PM PDT The Grand Canyon is a large canyon located in the US state of Arizona. Hiking the Grand Canyon is a rigorous activity that will require adequate preparation to ensure you'll be taking just enough for your intended hike. Having proper rest breaks, hiking at a steady pace, staying hydrated, well fed, and following outdoor safety precautions and the park's rules, will guarantee you a successful trip hiking at the Grand Canyon. EditChoosing Which Trails to Hike - Start with the Rim Trail if you're new to hiking. Most of the trail's are paved, providing an even hike for those not used to being out in the wilderness yet.[1]
- Shuttle buses operate along different lengths of the trail, allowing you to choose which parts of it you want to hike.
- Experience Widforss Trail for sights of both canyon and forest. The trail should take around 4-6 hours to complete a round trip, perfect for a day hike. Fossils embedded in the limestone rocks are on display, along with the numerous species of wildlife that inhabit the trail, such as deer, bobcat, and wild turkey.[2]
- Ample views of the San Francisco Peaks away line the horizon for a breathtaking backdrop to your hike.
- Try Grandview Trail if you're an experienced desert hiker. This trail is exposed along the canyon, with areas featuring extreme drop-offs without a guard rail, large gaps between solid ground, all on a steep incline at a high elevation. Various destinations on the trail lie at different lengths into it, such as Coconino Saddle in, Horseshoe Mesa at , Page Spring at , and the most difficult area to reach, Cottonwood Creek at in. You'll descend up to nearly into the canyon from the trailhead depending on how far you go in.[3]
- The upper sections of the trail can be particularly icy during the winter months and early spring. Practice extreme caution during these times, and use over-the-shoe traction devices to achieve better footing.
- Do an overnight hike on the North Kaibab Trail. The entirety of the round-trip from the trailhead to the Colorado River is , with the trail descending over the course of it. Other destinations along the way are Roaring Springs, a round-trip that will take you a full day to hike; Supai Tunnel with a round-trip; or Coconino Overlook, a round-trip. Day hikes beyond Roaring Springs are not recommended, with hikes starting before 7 AM to avoid walking during the hottest part of the day. [4]
- This trail is used by mules, who are given the right of way before the hikers.
- Take the Hermit or South Kaibab Trails for winter hikes. Due to the layout of these trails, both are easier to hike during the winter months thanks to minimal ice formation along most of, or all of their lengths. South Kaibab Trail initially will have icy conditions for the first ¼ mile, but once you've made it below that area known as the Chimney, ice is more periodic. Hermit Trail features milder conditions as you descend, especially after the first ½ mile, after which you move behind the Coconino Sandstone that blocks snow and ice.[5]
- Choose a shorter trail if you're looking for a quick wilderness outing. The Grand Canyon has several shorter length hikes available, such as the Cliff Springs Trail, the Cape Royal Trail, the Bright Angel Point Trail that's round-trip, and the shortest of all, Roosevelt Point Trail at round-trip. Cliff Springs Trail can be hiked in about an hour, while the rest can be completed in 20-30 minutes.[6]
- The Cape Final and Point Imperial Trails are slightly longer at each, being able to be completed in around 2 hours.
EditMaking Preparations for the Hike - Obtain a permit if you plan to stay overnight during your hike. Overnight trips in the back country in the Grand Canyon require a backcountry permit, while same-day hikes and other activities do not. Neither does staying at a developed campground on the North or South Rims of the canyon, or a dormitory or cabin at the Phantom Lodge.[7]
- A permit application is available at the following URL: http://www.nps.gov/grca/planyourvisit/upload/permit-request.pdf. Directions on how to submit the application are on the top of the first page of the form.
- While the South Rim has only 5 hiking trails, the North has 13. If you decide to hike the North Rim, which is not used by most hikers, take into account the colder climate there. The North Rim receives over twice as much snowfall annually as the South Rim.
- The North Rim has an open season from May 15 to October 15 each year, and will require a proper backcountry permit to use during the winter months.[8]
- Take plenty of food to last you the hike. Keeping cool in the canyon requires a lot of energy, so you should be eating around twice as much as you do on an average day while hiking in the Grand Canyon. Eat a healthy breakfast, and then regularly eat throughout the hike foods high in carbohydrates and electrolytes: cereal, jerky, dried fruits and vegetables, granola or energy bars, nuts, and other trail mixes. For overnight hikes, bring meat pouches or canned meat, pasta and rice, pancake mix, or dried soups and dehydrated foods you can cook on a stove.[9]
- Consume salty snacks and water or a sports drink on any hike that lasts longer than 30 minutes.
- Bring MREs (Meals-Ready-to-Eat) if you won't have access to heat.
- If you're considering bringing a stove and fuel to cook with, keep in mind its extra weight. If it's summer when you're going, a cold meal may be better and can save you the extra weight you'd have to carry in the heat. During winter months however, a stove and warm meals may prove necessary, as fires are prohibited in the backcountry.[10]
- Carry a gallon of water for every day of the hike. On very hot days, which are frequent in the summer, drink at least of water or a sports drink for each hour that you intend to hike. On more temperate days, you'll want to drink of water for each day of the hike. Drink regularly rather than waiting to feel thirsty before you do.[11]
- If you collect water while out hiking, make sure it's free from contaminants by treating it with iodine tablets, a filter, or boiling it beforehand.
- Stay hydrated enough so that urination is occurring regularly and is not dark in color.
- Pack only the essentials to keep your bag as light as possible. While out hiking, the water and food you carry with you should be the heaviest things in your pack. Although it'll be needed for winter months, if you decide to carry a tent during the summer, consider a light sleeping bag or just a sheet. You should also always carry staples such as sunscreen, bug spray, a first aid kit, a compass, a whistle, containers or sacks for your food, garbage bags, toilet paper, and a trowel to dig a hole and bury your excrement in.[12]
- Take a trail map and a compass or GPS device. The trail map will guide you during your hike and the compass or GPS device will help you navigate if you become lost.
- Pack a bear canister. This is a food-storage device that will help keep any form of wildlife from eating your food.
- Bring hiking poles during the winter for help with your footing on icy paths.
- Dress lightly for hiking during the summer. You'll want to wear a pair of sturdy hiking boots and socks made out of wool, and have a hat and sunglasses to protect yourself from the sun. Wear shorts and short sleeves for activities during summer months (don't forget the sunscreen!) that are made out synthetic materials that will breathe, wick moisture, and dry quickly.[13]
- Temperatures in the summer often exceed .
- Bring a rain jacket to keep yourself dry during sudden rainstorms that can erupt.
- Dress in layers and winter accessories during the colder months. Although Arizona has a reputation for being hot, parts of the Grand Canyon are also subject to very cold temperatures. You may need thermals, jackets, gloves, scarves or gaiters, and a hat. Dress in long underwear or tights, then add mid layer pieces like fleeces, sweaters, and hiking pants, following with any additional heavy jackets, coats, or snow pants on top. Wear waterproof boots to keep your feet dry from the snow.[14]
- There are temperature extremes in the Grand Canyon and the higher elevations receive plenty of snow in the colder months, with winter temperatures occasionally falling below .
EditHiking the Grand Canyon - Travel to the South Rim for a wider variety of activities to choose from. Not only is there hiking, but you can visit the visitor center or geology museum, take a raft trip on the Colorado, or learn about the nature and history of the park in a ranger program.[15]
- You can either drive there yourself, or other options include taking one of the daily shuttles that run from Phoenix and Flagstaff, a Greyhound bus, a one-day tour, or even a train and connecting bus service from Flagstaff or Williams, Arizona.[16]
- Go to the North Rim for a more remote experience. Although the North Rim is less visited than the South, it has more trails to hike than the South, and you can still easily get there by driving. Otherwise, a reservation can be made on the Trans-Canyon Shuttle that runs between the North and South Rims from May 15 to October 15.[17]
- The Trans-Canyon Shuttle makes its trip once a day, lasting around 4 ½ hours each way. A limited schedule is also available from October 16 to October 31.
- Take into account the time to hike into the canyon versus hiking out. A rule of thumb is that 1/3 of your time on a hike is spent descending into the Grand Canyon, while the other 2/3 is spent coming back out. You should give uphill hikers the right of way, and bring a small flashlight if you need to keep hiking after the sun's gone down.[18]
- Use a trail map that you brought with you or obtain one at Grand Canyon National Park before you begin your hike.
- Hike at a comfortable pace to keep from wasting your energy. You want to make sure that you're getting enough oxygen to sustain yourself throughout the entirety of the hike, and not waste it all at once. Go at a slow, even pace to keep your energy up, making sure your breathing is regular, not too shallow or deep.[19]
- If you're able to talk while you hike, you're hiking at a perfect pace.
- Take a 10-minute break every hour of your hike. While on break, prop your legs up on a rock or ledge, and take the time to eat some food, drink something, and marvel at the beauty of the Grand Canyon.[20]
- If you stay on schedule and don't linger too long, regular breaks will not slow you down over the course of your hike.
EditFollowing Canyon Rules and Safety Measures - Split longer hikes up over multiple days. Most hiking paths from the South Rim to the Colorado River in the canyon are 7 to 9 ½ miles in length. It will take most people 4 or 5 hours to descend down into the canyon, and another 7 to 8 to return back to the rim. If you have a backcountry permit, camping overnight is highly recommended, otherwise you'll be hiking in the dark, a highly dangerous activity.[21]
- Not factoring in elevation changes on your body or not taking breaks to eat and drink regularly can severely impact how long a hike will take.
- Be cautious of poor hiking conditions before departing. Check the weather report as close as possible to the time you begin your hike and reconsider taking a long hike if harsh weather is predicted. You should not hike during the hottest part of the day from 10 AM to 4 PM during the summer, nor during a thunderstorm due to risks with lightning strikes and flash flooding.[22]
- Flash floods can occur at any time of the year, but are most frequent from May to September. In addition, they can also cause rock slides to occur, so be mindful of your environment to avoid them and stay safe.
- Don't stand where rocks have previously fallen during a rock slide.
- Current weather and road conditions can be found by calling 928-638-7496, or visiting the National Park Service's website at https://www.nps.gov/grca/planyourvisit/weather-condition.htm.
- Keep food off the ground in animal-proof containers while at camp. If you're leaving your pack unattended for any length of time, place your food in nylon stuff sacks before hanging them from tree branches. Alternatively, just keep all food in storage containers until you use it. This will prevent small animals from eating your supplies and possibly damaging your pack.[23]
- Do not feed any of the wildlife, or leave food unattended to be eaten by it. Violators will be given citations.
- Carry a trash bag to put all your waste in. Leaving any materials from supplies behind, including used toilet paper, is littering in the Grand Canyon. You are expected to take any trash you have from the canyon to disposal facilities back on the rim.[24]
- While at camp, make sure to hang your trash bag with the food sacks when unattended.
- Tell someone your hiking plans in case something happens. Let them know where your destination back on the rim of the Grand Canyon will be after you come back from a descent, and what day you should be arriving back home. If you'll be in a group, give them the name of the trip leader or permit holder if you aren't. If you happen to be injured, lost, or sick while out on a hike, someone will then be able to contact the proper rescue services to come help you.[25]
- Be sure to contact the person once you arrive back safely to let them know you're alright. The National Park Service is not accountable for the cost of rescue efforts sent out on your behalf, necessary or otherwise.
- Give the right of way to the mules you encounter. Mules are available to be ridden into the Grand Canyon, and they share the hiking trails with everyone else. When letting them pass by, step off the trail away from the edge of the canyon towards the uphill side, while standing perfectly quiet and still so as to not disturb them.[26]
- Wait to return to the trail until the last mule has gone past where you're standing.
- Although you will be hiking in a canyon, your hike will begin at an altitude of to above sea level. It is highly likely that you live in an area that is lower than this, so the oxygen supply will be less than you are accustomed to, which will make breathing difficult.
- Over 250 people every year require rescue from the Grand Canyon.
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| How to Relax Your Facial Muscles Posted: 21 May 2019 09:00 AM PDT Our facial expressions mirror our emotions and they often do so without us even knowing it. While this helps us communicate, it also means that our face tends to carry the signs and stress of our inner emotional life. Luckily, there are many ways to help relax these important muscles, ranging from whole-body approaches to minimize systemic stress to specific facial exercises that will help you release tension. EditUsing Relaxation Techniques - Take a break and notice your jaw muscles. The best way to prevent tension is to learn how to avoid clenching your jaw muscles in the first place. You may find that there are certain situations in which you clench your teeth or hold your face in an uncomfortable position. Pay attention to what these activities or moments are for you, notice them, and then stop tensing your face and jaw.[1]
- Bad habits are difficult to break. Be patient but persistent.
- Change your resting posture to minimize tension. When you're involved in a task while sitting at your desk or driving, do you ever find that your jaw is clenched? Reduce tension in your face and jaw by changing your mouth's resting position. Position your tongue at the roof of your mouth and let your bottom jaw hang open. Breathe deeply and regularly through your nose.[2]
- Many people will tense their jaw without realizing they are doing it.
- Practice progressive muscle relaxation to calm your facial muscles. Choose a quiet spot where you can sit or lie down. Take deep breaths and focus first on tightening the muscles in your forehead by raising your eyebrows as high as you can. Then relax. Next, furrow your brow as severely as you can. Then relax. From there, move on to your eyes. Squeeze them shut and then release them. Proceed through the rest of the muscles in your face, tightening and relaxing each group as you go.[3]
- Take the time at least once a day to focus on the muscles in your face, neck, and elsewhere so that you can get rid of tension before it causes pain or discomfort.
- By focusing on specific parts of your face and body, progressive relaxation can both increase your awareness of your body's stress and help you get rid of it, simultaneously.
- Extend the benefits of this by moving beyond your face, head, and neck to your whole body.
- Give yourself a massage to release tension. Using two hands if possible, begin with your lymph nodes, the area below your ears, and gently stroke downwards on both sides. Move upwards, massaging your chin and jaw muscles by moving your index and middle finger together in small, gentle circles. Follow this by moving on to your sinus area on either side of your nose, beneath your eyes, and then your eyebrows. End by massaging your forehead and your temples.[4]
- Use gentle, circular motions in each area of your face and avoid pushing too hard or it may become uncomfortable.
- Apply a warm washcloth to your skin or take a hot shower before massaging your face for additional relaxation.[5]
- Visit a spa for professional treatment to remove stress. A facial session with a professional masseuse or esthetician can help reduce tightness in your facial muscles. Book yourself a facial and a massage with a professional by searching online or asking friends for referrals. Ask them to focus on your head, neck and face to target your problem areas.[6]
- Unwilling or unable to pay for a spa treatment? Ask a friend, partner or family member if they can give you a facial massage.
- One drawback to this approach is that you won't learn how to relax the muscles on your own so the effects will short-lived.
EditExercising Your Facial Muscles - Stretch all the muscles in your face. Open your mouth as widely as you can. At the same time, crinkle your nose, furrow your brow, and scrunch your eyes so that they are closed tightly. Hold this for just a few seconds, then relax. Repeat this whole-face stretch as needed.[7]
- By tightening and stretching the muscles in your jaw and face, you are training them to relax.
- Unlike progressive relaxation, this exercise can be done anytime and anywhere (as long as you don't mind making funny faces to those around you.)
- Move your jaw three ways to loosen tension. The jaw often holds much of our stress. This can contribute to chronic problems in this area like pain and stiffness. You can stretch your jaw first by opening your mouth slightly and then gently pushing your lower jaw forward so that you have an exaggerated underbite. Then relax. Follow this by gently pushing your jaw to one side so that you have an exaggerated crooked underbite. Then relax. Repeat this for the other side.[8]
- This can also help stretch the muscles in your throat and neck.
- Stick out your tongue to relax your throat, mouth and jaw. Don't forget your tongue when you're doing these stretches. Stick your tongue all the way out of your mouth, stretching it downward. Relax and then repeat this stretch except this time stick it to one side, touching your cheek. Relax and repeat with the opposite side.[9]
- Stretch your tongue inside your mouth as well by pushing it against the inside of your cheeks on either side and bending it outwards while you push against your top and bottom teeth.
- Puff out your cheeks for an all-around facial stretch. Imagine that you're playing the trumpet and blow your cheeks out. Hold this pose, filling your entire mouth with air and pressure, for 20 seconds. You will feel it stretching your cheeks inside and out.[10]
- For an inverse stretch, suck your cheeks inwards while holding your lips together.
- Flare your nostrils to stretch the muscles surrounding it. Your nose may not need much massaging, but by flaring your nostrils in and out, you can flex and stretch the muscles around it, opening up your sinuses and working the muscles around your mouth and cheeks. Focus on your nostrils and concentrate on opening them up.[11]
- If you have difficulty with this, try breathing deeply through your nose as you watch yourself in a mirror and concentrate on noticing the movements your nostrils make.
EditReducing Stress and Tension Throughout Your Body - Meditate to reduce your overall stress level. The specific details and techniques of meditation can vary depending on which approach you choose, including Tai Chi, mantra meditation, guided meditation, and others. While there is more than one way to meditate, all of these forms share core practices that anyone can use with minimal practice, including:[12]
- Relaxed breathing. Deep, calm, and rhythmic breathing can help you calm your body and your mind.
- Comfortable body position. If sitting in a cross-legged position isn't your cup of tea, you can choose to lie down or sit in a comfortable chair. The most important thing is that your body should be able to relax.
- Focused attention. Objects of focus can include calming images, relaxing phrases (or mantras), a relaxing memory or even quiet music to help keep your mind from wandering back to its worries.
- Practice yoga to relax your whole body and mind. Use deep breathing and the body as its own form of resistance to help yourself stretch and flex the stress away. By improving the mind-body connection, fostering mindfulness, and stretching out tense muscles, yoga is a great way to get rid of stored-up stress. It's also an art and exercise form that anyone with moderate to good mobility can practice.[13]
- Try the Lion Pose to target your facial muscles by sitting on your heels with your knees spread and your hands on the floor pointing towards your feet. Look up at the ceiling while opening your eyes and mouth as wide as you can, before relaxing your face.[14]
- Yoga classes or online videos are a great way to familiarize yourself with this relaxing and healthy activity.
- Exercise regularly to release endorphins. Maintaining physical health is an important part of your overall emotional well-being. As little as 20 minutes a day of walking can help reduce anxiety and stress and trigger the release of endorphins (your body's own natural painkillers and mood elevators). More strenuous exercise, such as running, may magnify these benefits.[15]
- When you exercise, you begin to breathe regularly and your mind focuses, helping you to automatically reduce the stress and worry you feel.
- Go outdoors to calm your mind. Spending time surrounded by trees and other living plants can actually help alleviate physical signs of stress, lowering things like blood pressure and cortisol, the body's stress hormone. If you can get yourself to a wooded area, these effects may be even greater in forests.[16]
- Take a walk or a jog outside, breathe some fresh air, and listen to birds to reap the rewards of the great outdoors.
- Sometimes tense facial muscles or facial tics are not simply related to stress. They could be a sign of a more serious TMJ disorder. These symptoms could also be side effects from medications you may be taking. If you suspect there is something more serious going on, you should talk to your doctor.
EditReferences
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