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Relaxation
What we think and feel can make our body react. You can learn how to use the power of your mind to relax; reduce stress and anxiety
We all have different ways to relax; Hobbies, non competitive sport, golf, fishing, etc. reading, crosswords, music, peace and quiet, work, keeping busy, being at home, computer, focus attention on something external, walking, baking, doing something useful or productive, slow breathing exercises/techniques and a lot of people suggested a warm relaxing bath.
different people find different relaxation techniques helpful, what works for one sometimes does not work as well for others. The best way to find what works for you is to try them out and see how they feel. Relaxation techniques are different because they are ways to use your mind to help your body become relaxed. The aim is to turn off the outside world so your mind and body are at rest
When you practice these techniques try and stick to the following guidelines;
Pick a quiet place and time. Find a place where you will not be disturbed for at least 15minutes.
It is suggested that you practice relaxation as often as possible, perhaps as often as twice a day. However, you can learnthe techniques by practising three or four times a week. Many people find the evening time is best, as relaxation can help you sleep better.
Be patient. it may take you three to four weeks before you notice benefits.
Try different techniques. Find a method that helps you, don’t use a method you find unpleasant or which makes you anxious.
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Progressive Relaxation
Edmund Jacobson created a practice known as Progressive Relaxation back in the 1920s. Jacobson reasoned that since tension accompanies anxiety, one might be able to reduce anxiety by learning to relax the tension. You could, in other words, reduce your psychological tension by reducing your physical tension
In this method of relaxation we are trying to get you completely relaxed, into a deep state of relaxation without any movement, without any tension, any stiffness and almost without any feeling, so you mustn’t be frightened of letting go and you must try to avoid fidgeting.
Now we just deal with each part of the body in turn and we start off with your arms. Both your arms from your shoulders right down to your fingers, try and let both arms just hang loosely from the shoulders and rest on the chair or the bed or whatever, and you think first of all about your fingers, that the fingers aren’t stiff or tense, that your hands are relaxed, your wrists are quite loose, your lower arms relaxed, your elbow joints quite loose, upper arms relaxed and your shoulder joints quite loose, so that your arms are hanging quite loosely and resting quite heavily on the chair or the bed.
Your arms are as relaxed as you can get them, now that does not mean to say that they are completely relaxed — you have to learn to relax. As long as you are quite confident that you are not moving them and there is no stiffness then you will probably become more and more relaxed as time goes on. This is you learning to relax, both your arms are as relaxed as you can get them at this stage and it doesn’t matter how much, how relaxed that is as long as they are as relaxed as you can get them. They should feel quite heavy, quite loose, quite limp, almost as if they didn’t belong to you — switched off, pressing down quite heavily on the bed of the chair. Now leaving your arms as relaxed as they are move on to your legs. That’s both legs from your hip joints right down to your toes, we start off with your toes. There will be no stiffness, feet should be relaxed, your ankles loose, your lower legs relaxed, the knee joints relaxed, your upper legs relaxed, your hip joints should feel quite loose, so that both your legs like your arms are loose, limp and heavy as relaxed as you can get them at this stage. No movement no stiffness, not much tension, completely switched of, almost as if they didn’t belong to you, your arms and your legs loose, limp and heavy just like lumps of lead, completely switched off
Now we move on to your body — to your stomach muscles. Just let your stomach muscles relax and sag. Next your back muscles — its very hard to tell if back muscles are relaxed so don’t worry too much about them. Your should muscles you can certainly feel tense but as long as you are not tense in your shoulders, holding them very stiff then they probably will relax as well as you begin to get more and more relaxed.
And now we come to the breathing and breathing is very important. Breathing is the most important of the lot, your breathing should be nice and smooth, it doesn’t matter how fast or how slow or how deep or how shallow, nice smooth breathing is a sign of relaxation because you have to relax to breathe normally. If you are tense then you can’t breathe normally and you have to have an extra breathe or an extra deep breathe every now and again, but if your chest muscles are relaxed then you can breathe nice and smoothly. Keeping your mouth a little bit open can help, this can help to dry up the saliva, you don’t have to keep swallowing, also if you breathe through your mouth you can use your stomach muscles to breathe rather than your chest muscles and that’s usually a more relaxing kind of breathing. you feel your stomach rising and falling as you breathe in and out through your mouth. Now because you normally relax when you are breathing out you can use this breathing out to get yourself more relaxed, so as you breathe out really let go, just let the air come out almost in a sigh. Relax, relax and really letting go every time you breathe out, feel yourself sinking deeper and deeper into the chair, more and more switched off. You can feel the tension flowing out through your fingers and out through your legs and out with your breath and really relax and let go. You can often use this breathing to help you to relax quickly. Breathe out, really letting go and don’t be frightened to let go —its perfectly safe. Keep your breathing nice and smooth and now we will pass back to your shoulder muscles and make sure that they are still relaxed. Make your neck muscles as relaxed as you can get them, let your throat relax, your jaw slightly open, your tongue relaxed, your cheeks, eyes, eye lids and forehead, your whole face should be quite expressionless, because your face is switched off too — really letting go, no tension, no stiffness, no expression on your face, just as when you are asleep, when you are asleep you are deeply relaxed and you are trying to achieve the same depth of relaxation while you are still awake. You are leaning to give all your muscles a good rest, how to feel that you are switched off, that you are not on edge because that is one of the great benefits of relaxation.
Now we have been through all of the muscles once and you may feel a bit more relaxed than you were but don’t worry too much about just how relaxed you are, what you do in the course of 15-20 minutes is just go through that again and again, just getting more relaxed, because you go back to muscles you may find that they have tensed up again because that is their habit, habit means what they do when you are not thinking, If they have tensed up again you have to relax them consciously once more or you may find that you can get a bit more relaxed than you could previously because the rest of you is more relaxed and don’t worry too much if you have missed anything out, if you are really relaxing even if you have missed out a muscle it will relax anyway, it’s quite safe to relax a nice natural thing to do, you do it every night when you are asleep.
So now we go through the muscles again, that’s both your arms, fingers, hands, wrists, lower arms, elbows, upper arms, shoulder joints, both arms loose, limp and heavy, no movement, no stiffness, no tension. You may detect a tingling in your fingers and that’s a good sign, a warm tingling is a sign that can happen in other parts of your body as you get more and more relaxed, its not the same as pins and needles, it’s a very safe things a nice warm tingling, keep your arms relaxed.
Now we move on to your legs again. You probably will find that they have tensed up particularly if you are sitting in a chair, so again think about your toes, feet, ankles, lower legs, knees, upper legs, hips, your legs also are now relaxed as relaxed as you can get them and moving on — start muscles relaxed, back muscles not too tense, breathing nice and smoothly through your mouth and using your stomach muscles. Don’t be frightened of letting go, don’t be frightened of drifting away, its perfectly safe, you are always very safe when you are relaxed, your body is at rest, therefore no great strain is being put on your body or being put on your heart, your heart is more at rest when you are relaxed.
Now we move on to your shoulders again, your neck and throat, tongue, jaw, cheeks, eyes and eye lids, forehead, deeply relaxed, deeply relaxed. Once you feel that you are quite good at relaxing when you do the muscles and you feel that you are really quite relaxed then memorise what they feel like, memorise what your arms feel like when they are relaxed, what your face feels like when it is relaxed, if you memorise then its easy to detect when you are tense and then you can correct it by relaxing and by going through this tape you have been learning how to relax but the important thing is to use this relaxation at other times. During the day just try and become a more relaxed kind of person no matter what you are doing whether its sitting watching television, whether its moving around the house, whether its out for a walk, try to do it in a relaxed kind of way so your arms are relaxed, your face is relaxed and you just become a more relaxed kind of person.
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Relaxed Breathing
This relaxation technique does not need you to tense or move your muscles. It is done lying down. First you have to concentrate on your breathing.
After three or four minutes of concentration on your breathing, move your attention to your toes. Don’t move these, just think about how they feel. Don’t worry if you don’t feel anything at all. If you find any tension there, let it go as you breathe out.
After a few moments of your concentration on your toes, move your attention to the bottoms of your feet. Again, don’t move, just concentrate on any sensations you have. Let go of any tension you may find as you breathe out. Next concentrate on the top of your feet and your ankles. After a few more moment, bring your attention to your lower legs.
Continue this process, shifting your attention every few moments to another part of your body, working slowly upwards towards your head. If you find tension, let it go as you breathe out. If your mind starts to wander, just bring your attention to the feelings in your body and your breathing.
This technique can also be used to help you get to sleep because it helps to clear your mind of any worries or distracting thoughts. The key is to give your full attention to scanning your body for tension and releasing it.
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The Relaxation Response
The Relaxation Response is a simple practice that once learned takes 10 to 20 minutes a day and can relieve the stress and tension that stands between you and a richer and healthier life. The technique was developed by Herbert Benson, M.D. at Harvard Medical School
This technique aims to help your body relax. If your body has been in constant state of tension and you want to relieve this tension, you will need to bring your mind to a relaxation responce. To acheive this, you will first need to create the right enviroment.
- Find a quiet place where there are few distraction.
- Find a position in which you can remain comfortable for 20 minutes.
- Choose a word, object or pleasant feeling to think about. For example, repeat a word or sound like the word “one”, look at an object like a flower, or concentrate on a feeling, such as peace.
- Adopt a passive attitude. Empty all thoughts and distractions from your mind. You may become aware of thoughts, images and feelings, but don’t concentrate on them. Just allow them to pass by.
Then carry out the following steps to draw out the relaxation response.
- sit quietly in a comfortable position’
- Close your eyes.
- Relax all your muscles, starting at your feet and working up to your face. Keep them relaxed.
- Breathe in through your nose. Become aware of your breathing. As you breathe out through your mouth, say the word you chose silently to yourself. Try to empty all thoughts from your mind; concentrate on your word.
- Continue this for 10 to 20 minutes. You may open your eyes to check the time but do not use an alarm When you finish, sit quietly for several minutes, at first with your eyes closed. Do not stand up for a few minutes
- Don’t worry about whether you have achieved a deep level of relaxation. Keep a passive attitude and let relaxation occur at its own pace. When you get distracting thoughts, ignore them and go back to repeating the words you chose.
- Practice this once or twice a day, but not during the two hours after a meal. Digestion can get in the way of relaxation.
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Imagery
Guided Imagery
The guided imagery relaxation technique is like a guided daydream. It allows you to divert your attention, refocusing your mind away from your symptoms and transporting you to another time and place. It has the added dimension of helping you to achieve deep relaxation by picturing yourself in a peaceful environment.
Using Your Mind toManage Symptoms
The two guided imagery scripts presented here can help take you on this mental stroll. Again, depending on which exercise you prefer, consider each of the following ways to use them:
1. Read the script over several times to familiarize yourself with it. Then sit or lie down in a quiet place and try to reconstruct the scene in your mind. Each script should take 10-15 minutes to complete.
2. Have a family member or friend read you the script slowly, pausing for 5-10 seconds wherever there is a series of dots (....)
3. Make a tape of the script and play it to yourself whenever convenient.
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Guided Imagery
Script 1
A Walk in the Country
Make yourself as comfortable as possible, sitting or lying down. Loosen any constricting clothing. Uncross your arms, legs, and ankles. Allow your body to feel supported by the surface on which you are sitting or lying.
Close your eyes.
Take a deep breath, in through your nose, breathing all the way down to the abdomen. Hold .... Breathe out slowly through slightly pursed lips, and, as you do, relax your whole body, allowing all your muscles to feel limp and heavy .... Good.
Scan your body for any muscle tension, starting with your head and going all the way down to your toe any tension in your face, head and neck by letting your jaw become slack and your head feel heavy on your shoulders. Allow your shoulders to drop heavily. Take a deep breath and relax your chest and abdomen. Allow your arms and legs to feel heavy and to sink into the surface beneath you.
Now take a deep breath and become aware of any remaining tension in your body. As you breathe out, allow all the muscles of your body to sink heavily into the surface beneath you, becoming even more deeply relaxed .... Good.
Imagine yourself walking along an old country road .... the sun is warm on your back …. the birds are singing .... the air is calm and fragrant.
As you progress down the road, you come across an old gate .... The gate creaks as you open it and go through
You find yourself in an overgrown garden, flowers growing where they have seeded themselves, vines climbing over a fallen tree, green grass, shade trees.
Breathe deeply, smelling the flowers ....listen to the birds and insects .... feel the gentle breeze, warm against your skin.
As you walk leisurely up a gentle slope behind the garden, you come to a wooded area where the trees become denser, the sun is filtered through the leaves. The air feels mild and a bit cooler You become aware of the sound and fragrance of a nearby brook. You breathe deeply of the cool and fragrant air several times, and with each breath, you feel more refreshed.
Soon, you come upon the brook. It is clear and clean as it tumbles over the rocks and some fallen logs. You follow the path along the brook for a way. The path takes you out into a sunlit clearing where you discover a small and picturesque waterfall .... There is a rainbow in the mist ....
You find a comfortable place to sit for a while, a perfect niche where you can feel completely relaxed.
You feel good as you allow yourself to just enjoy the warmth and solitude of this peaceful place.
It is now time to return. You walk back down the path, through the cool and fragrant trees, out into the sun-drenched overgrown garden .... one last smell of the flowers ..... and out the creaky gate ....
You leave this secret retreat for now and return down the country road. However, you know that you may visit this special place whenever you wish.
When you’re ready, take three deep breaths, and open your eyes
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Guided Imagery
Script 2
A Happy Time
Before imagining or listening to this scene, close your eyes and take three deep breaths .....breathe slowly and easily, in through your nose and out through your mouth ....
Now picture a happy, pleasant time, a time when you have little or no problems or worries about your health ....
Fill in the details of that time ..... look at the surroundings — is it indoors?….. outdoors?….. who is there? .... what are you doing?.... listen to the noises ..... even those in the background. ..… are there any pleasant smells? ..... feel the temperature ..... now, just enjoy your surroundings.... you are happy.....your body feels good ..... enjoy your surroundings …..fix this feeling in your mind..... you can return any time you wish by just picturing this happy time.....
When you are ready, take three deep breaths..... with each breath say the word “relax” . imagine the word written in warm sand..... now open your eyes — remain quiet for a few moments before slowly returning to your activities.
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