Information & Support for Door Supervisors - National Doorwatch

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Relaxation Techniques

Throughout our shift we are going to be faced with a variety of situations - some of which will be extremely stressful. Knowing how to keep yourself calm will make a massive difference to the way you handle these events.

Positive steps to lessen your pressure

  • talk to someone: share your problems
  • if you feel depressed talk to a Doctor or Counsellor, don't try and struggle on alone
  • plan a balanced diet and eat regular meals; drink plenty of water; take 20 minutes simple exercise like walking every work day; get plenty of sleep; plan in some leisure time and find a fulfilling hobby; learn how to relax
  • accept that you can't do everything and recognise your own warning signs; stop and re-evaluate what you are doing when you know you are becoming over-stressed

  • if someone is making unrealistic demands on you, tell them, discuss what you feel is realistic and negotiate in a reasoned way

7 steps to total relaxation

Using two tried and trusted relaxation techniques, practice these on a daily basis.  The more you learn the techniques,  the more effectively you will learn to relax. 

  1. Wearing comfy, loose clothing, lie down on a bed
  2. Close your eyes
  3. Square Breathing:
  4. Breathe right out through your nose to the count of 4
  5. Hold empty for a count of 4
  6. Breathe in very slowly and deeply, completely filling your lungs to the count of 4 (you should feel your belly button rising if you are doing this correctly)
  7. Hold full for a count of 4

  8. Repeat 3 - 4 times

Muscle Relaxation:

  1. Lie very still
  2. Tense up your toes and foot muscles as tight as you can and hold for a count of 3
  3. Gently  relax the muscles for a count of 3
  4. Tense your calf muscles and knees as tight as you can and hold for a count of 3
  5. Gently  relax the muscles for a count of 3
  6. Tense your thigh muscles as tight as you can and hold for a count of 3
  7. Gently  relax the muscles for a count of 3
  8. Clench your buttock and stomach muscles as tight as you can and hold for a count of 3
  9. Gently  relax the muscles for a count of 3
  10. Tense your rib-cage, chest and shoulder muscles as tight as you can and hold for a count of 3
  11. Gently  relax the muscles for a count of 3
  12. Tense your neck muscles as tight as you can and hold for a count of 3
  13. Gently  relax the muscles for a count of 3
  14. Screw up your eyes, tense your face and scalp muscles as tight as you can and hold for a count of 3
  15. Gently  relax the muscles for a count of 3
  16. Let your whole body relax

Repeat the square breathing 4 more times.  As you learn to square breathe more automatically, you can do this at any time during the day when you feel really stressed - you can do it quite inconspicuously and it works a treat. 

As you develop this skill, while you are relaxing and square breathing, try and remember the most beautiful landscape or seaside view you have ever seen and put the picture in your mind's eye as you are gently breathing.

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