TechniquesAutogenic relaxationProgressive muscle relaxationVisualizationOther
Autogenic RelaxationAutogenic is something that comes from within yourself.You use visual imagery and body awareness to relaxRepeating words or suggestions in your mind can help you relax and reduce muscle tension
You imagine a peaceful place for yourself and then focusing on controlling the following:RelaxingBreathingSlowing your heart rate
Also focusing on different physical sensations within specific parts of the body one at a time. For example, relaxing the muscles of your left arm first, then moving on to your right arm.
Progressive muscle RelaxationThis technique concentrates on muscle relaxation.
You slowly tense a muscle group then relax that group
This helps you feel the difference between tension in your body and relaxation.
Tense your muscles for 5 seconds, then relax them for 30 seconds, then repeat.
VisualizationYou form mental images that bring you to a peaceful state of mind or a very soothing calming place.
You should try to use every sense you can including smells, sights, sounds, and textures.
It may be easier for you to close your eyes, sit in a comfortable spot and loosen any tight clothing.
Other techniquesYogaTai ChiMusicExerciseMeditationHypnosisMassage
Meditation TechniquesBreathe deeplyScan your bodyRepeat a sacred name or phraseWalking meditationEngage in prayerRead or listen and take time to reflectFocus on your love and gratitude
Tai ChiDuring tai chi you focus on movement and breathing.
Combining movement and breathing creates a state of relaxation and calm
Focuses on a series of postures and movements in a slow manner while each posture flows into the next without stopping
Tai Chi is not competitive and is a self paced way of physical exercise and stretching
Anyone can practice it at any age and it does not depend on your physical ability
Tai Chi consists of over 100 types of movements in which you can pick the ones you like best and stick with them.
Make it a Routine!Many people find Tai Chi more beneficial when practices at the same time every day in the same place.
The greatest about of relaxation comes from making a routine out of it.
HypnosisThe purpose is to help you gain more control over your behaviors, emotions and physical state.Creates a state of deep relaxationHelps your concentrate on specific thoughts or feelings while blocking out distractionsHelps you become more open to other suggestions.
MassageTherapists massage your bodys tissues, muscles, skin, and tendons.
Massage can be performed by your physical therapist, occupational therapist, or massage therapist.
A massage can help you feel relaxed
A massage can relieve the tension in your muscles
It relieves stress and anxiety, and can also reduce muscles soreness
Having someone massage your body can also help release natural pain killers and may possibly increase your immune system.
Practice makes perfectRelaxation techniques take practice
The more you use these techniques, the more you become aware of muscle tensions and relaxation sensations.
When you start to feel tension, you will be able to notice the sensation immediately and begin to use your relaxation technique that works best for you.
Learn how to be patient
Learn how to reduce the negative impact stress has on your body
Prevent stress from getting out of control
Be able to experience a greater sense of relaxation through out your body
Benefits of Relaxation techniquesLearning how to relax your body can help in many other ways than just reducing stress.Lowering blood pressureSlowing your heart rateSlowing your breathing rateReducing the need for oxygenIncreasing blood flow throughout the bodyReducing muscle tension
Practicing and using these relaxation techniques can help the way your body physically responds to stress.
Decreasing physical pain, lower back and headachesDecreases emotional anger and frustrationMore energyBetter concentrationHandling problems wellMore efficiently participating in activities of daily living
RememberRelaxing is important because it can increase your quality of life.
And reduces the amount of stress