Relaxation
Techniques Continued
| Type
Of Relaxation Method |
Specific
Techniques |
Brief
Description |
| Body-To-Mind |
| |
Progressive
relaxation |
Physical
relaxation involving alternately tensing then
relaxing major muscle groups in the body. |
| Mind-to-Body |
| |
Breathing
practices |
A variety
of breathing practices work to achieve relaxation.
Deep and diaphragmatic breathing reduces tension
from the body. Practice period 10 minutes
per day. |
| Autogenic
training exercises |
A series
of 6 exercises, each directed to an aspect
of the relaxation response(heaviness, warmth,
heart rate). |
| Imagery:
Lake and resonance to serenity |
Imagery involving
vividly imagining a lakeside scene and feeling
a sense of serenity. |
| Biofeedback |
| |
Self-administered
biofeedback for decelerating heart rate |
Feedback
technique that can be done by an individual
that involves monitoring heart rate and focusing
on lowering heart rate. |
Signs And Symptoms
Of Stress
Everyone has experienced stress symptoms. Common
physical symptoms of the stress response include:
heart palpitations, muscle tension, fatigue, clammy
hands, tightness or butterflies in the stomach,
dry mouth, difficulty swallowing.
Mental symptoms
of stress include the following responses: Irritability,
confusion, forgetting details, difficulty concentrating,
and difficulty making decisions.
Responses To
Stressful Situations
Individuals need to be aware of their specific
reactions to stressful events. Think of your own
reactions. Do you have heart palpitations and
feel muscle tension? Do you get clammy hands and
feel butterflies in your stomach? Some people
respond with predominantly mental symptoms, such
as irritability, confusion, forgetfulness, and
lack of concentration.
Stress and anxiety
reactions vary from one person to another. Although
the same general set of responses occurs, the
particular reactions and the intensity of those
reactions differ for each person. By examining
your own responses, you can discover your response
to stressful events.
For more information
and specific instructions on these and on other
relaxation techniques, look at:
Stress
Control CD-ROM. Learn to control your stress
level so that you can be more effective, healthier
and at peace. Includes specific relaxation practices.
Information on Stress Control is presented using
graphics, animation, narration, video clips and
special effects.
Stress
Control manual. This manual presents a step-by-step
approach for developing the skill of regulating
stress level.
Back to Relaxation Techniques
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