Ebony
24-12-03, 10:58 PM
Relaxation techniques
We define relaxation as a mental and physical state in which the individual is able to feel relieved from strain or tension. Reaching a relaxed state means to experience a controlled level of arousal which is the opposite of tension.
When stress affects a person's normal functioning, relaxation has proved to be effective in lowering it.
Many people use relaxation because they find it helpful to reduce the level of stress which, in turn, is necessary for a healthy life. People are very often so focused on their daily routines, that they fail to recognise the warning signs, which may include some of the following:
- feeling anxious
- feeling tired
- being irritable
- increased dependence on smoking/drinking alcohol
- sleep related difficulties
Relaxation has been used in different fields of human psychology and is a useful tool in the treatment of depressed patients. It should be seen, not as alternative to conventional approaches, but as an additional tool to therapy.
In sport psychology we know that competitors should learn to relax in order to be able to cope with stressful competitive situations - relaxation should become the dominant response to feelings of tension.
In clinical psychology relaxation techniques are used with patients/clients as a way to relieve them from emotional stress and teach them a more focused way to deal with their problems.
Relaxation has also been found useful for a variety of psychosomatic conditions such headaches, insomnia, hypertension and asthma. Some research suggests it can even improve memory.
What happens during a relaxation session?
- Metabolism slows
- Blood flow to muscles and heart decreases
- Increased oxygen carried to the brain
- Pupils constrict
- The central nervous system is taken out of the arousal state
Relaxation techniques have been known for centuries in the eastern countries; in India yoga masters practiced them as a very important aspect of their discipline. Westerners, however, have shown a lack of interest in studying the mind and body as a whole, until fairly recently.
An important contributor to the study of relaxation is Professor J. H. Schultz, who developed a method called autogenic training. This is a state of self-induced slight trance brought on by the use of auto suggestive techniques, which can lead to physical and mental relaxation.
After Schultz, many psychologists and physicians have started using relaxation techniques in support of conventional therapies and treatments. Thanks to this growing interest we are now aware that different relaxation techniques suit different types of personality.
Ready to Relax?
The following are two examples of very easy relaxation techniques that you may try whenever is suitable for you.
Prepare yourself and the environment around you before starting:
- Sit on a chair or lie on a couch
- Dim the lights
- Make yourself comfortable
- Loosen your clothing
Controlled Breathing Exercise
- Close your eyes
- Take a deep breath, inhaling for a count of three
- Hold your breath for three seconds
- Exhale very slowly for a count of five
- Keep focused on your breathing and try to do this exercise for at least ten minutes
- As you exhale try to take out of your mind all your worries and concerns
- In this exercise we can distinguish an active and passive part corresponding to breathing in and breathing out
- Do this simple exercise for few days and you will find out how easy it is to reach a relaxed state.
Progressive Muscle Relaxation
Start by breathing slowly and very deeply. If you want you can use the exercise above. The aim of this technique is to reach relaxation by tensing and relaxing certain muscle groups. For example you can start clenching your hands for five seconds and then relax them. You may continue with other parts of your body: feet, legs, stomach, arms, chest, shoulders, neck, jaw and eyes.
http://www.psychologyreaders.it/articles2.htm
By Dr Daniele Teti
We define relaxation as a mental and physical state in which the individual is able to feel relieved from strain or tension. Reaching a relaxed state means to experience a controlled level of arousal which is the opposite of tension.
When stress affects a person's normal functioning, relaxation has proved to be effective in lowering it.
Many people use relaxation because they find it helpful to reduce the level of stress which, in turn, is necessary for a healthy life. People are very often so focused on their daily routines, that they fail to recognise the warning signs, which may include some of the following:
- feeling anxious
- feeling tired
- being irritable
- increased dependence on smoking/drinking alcohol
- sleep related difficulties
Relaxation has been used in different fields of human psychology and is a useful tool in the treatment of depressed patients. It should be seen, not as alternative to conventional approaches, but as an additional tool to therapy.
In sport psychology we know that competitors should learn to relax in order to be able to cope with stressful competitive situations - relaxation should become the dominant response to feelings of tension.
In clinical psychology relaxation techniques are used with patients/clients as a way to relieve them from emotional stress and teach them a more focused way to deal with their problems.
Relaxation has also been found useful for a variety of psychosomatic conditions such headaches, insomnia, hypertension and asthma. Some research suggests it can even improve memory.
What happens during a relaxation session?
- Metabolism slows
- Blood flow to muscles and heart decreases
- Increased oxygen carried to the brain
- Pupils constrict
- The central nervous system is taken out of the arousal state
Relaxation techniques have been known for centuries in the eastern countries; in India yoga masters practiced them as a very important aspect of their discipline. Westerners, however, have shown a lack of interest in studying the mind and body as a whole, until fairly recently.
An important contributor to the study of relaxation is Professor J. H. Schultz, who developed a method called autogenic training. This is a state of self-induced slight trance brought on by the use of auto suggestive techniques, which can lead to physical and mental relaxation.
After Schultz, many psychologists and physicians have started using relaxation techniques in support of conventional therapies and treatments. Thanks to this growing interest we are now aware that different relaxation techniques suit different types of personality.
Ready to Relax?
The following are two examples of very easy relaxation techniques that you may try whenever is suitable for you.
Prepare yourself and the environment around you before starting:
- Sit on a chair or lie on a couch
- Dim the lights
- Make yourself comfortable
- Loosen your clothing
Controlled Breathing Exercise
- Close your eyes
- Take a deep breath, inhaling for a count of three
- Hold your breath for three seconds
- Exhale very slowly for a count of five
- Keep focused on your breathing and try to do this exercise for at least ten minutes
- As you exhale try to take out of your mind all your worries and concerns
- In this exercise we can distinguish an active and passive part corresponding to breathing in and breathing out
- Do this simple exercise for few days and you will find out how easy it is to reach a relaxed state.
Progressive Muscle Relaxation
Start by breathing slowly and very deeply. If you want you can use the exercise above. The aim of this technique is to reach relaxation by tensing and relaxing certain muscle groups. For example you can start clenching your hands for five seconds and then relax them. You may continue with other parts of your body: feet, legs, stomach, arms, chest, shoulders, neck, jaw and eyes.
http://www.psychologyreaders.it/articles2.htm
By Dr Daniele Teti