1. What is relaxation training?
Relaxation is the voluntary letting go of tension. This tension can be physical tension in the
muscles or it can be mental, or psychological, tension. When we physically relax, the impulses
arising in the various nerves in the muscles change the nature of the signals that are sent to the
brain. This change brings about a general feeling of calm, both physically and mentally. Muscle
relaxation has psychological benefits as well as physical. Through relaxation training you will learn
how to recognise tension and achieve deep relaxation. You will need to be an active participant,
committed to daily practice for two months or longer.
2. Importance of Relaxation Training
Muscles are designed to remain in a relaxed state until needed to perform some activity. In usual
circumstances the muscles do not remain at a high level of tension all the time but become
activated and deactivated according to a person's needs. The fight-or-flight response also results in
muscle tension. When people have been under stress for long periods of time, they may maintain
high levels of muscle tension. They may experience muscle fatigue, pain and constant
apprehension. Eventually these people may be unable to recognise tension or relax. As a result of
high levels of tension, these people may feel jumpy, irritable, nervy, or apprehensive. Tension may
appear to be almost relaxed compared with panic attacks.
When someone is in a continual high state of tension, it’s easier for a panic attack to occur because
the body is already highly activated. A minor event, such as getting stuck in traffic, can trigger
further tension, which in turn can lead to hyperventilation and panic. Constant tension makes
people over-sensitive and they respond to smaller and smaller events as though they were
threatening. By learning to relax, you can reduce general levels of arousal and tension, and gain
control over these feelings of anxiety.
Note that these responses are opposite to the fight-or-flight response.
Since some tension may be good for you, it is important to learn to discriminate between useful and
unnecessary tension. Much everyday tension is unnecessary. Only a few muscles are involved in
maintaining normal posture, e.g. sitting, standing or walking. Occasionally, an increase in tension
is extremely beneficial, for example, when you are about to receive a serve in a tennis game.
Likewise, it is probably helpful to tense up a bit before a job interview. Do not become frightened
of this type of tension. The tension is unnecessary when (a) it performs no useful alerting function,
(b) when it is too high for the activity involved, or (c) when it remains high after the activating
situation has passed.
3. Components of Relaxation Training
In order to be more in control of your anxiety, emotions, and general physical well-being it is
important to learn to relax. To do this you need to:
1. Learn to recognise tension
2. Learn to relax your body in a general, total sense
3. Learn to let tension go in specific muscles.
4. Recognising tension
Consider the following:
1. Where do you feel tension?
2. Do your muscles show characteristics of tension, such as soreness, fatigue or feeling hard?
3. Which reactions within yourself lead to an increase in tension?
(e.g. frustration, surprise, anger)
4. Which external events lead to an increase in tension?
(e.g. queues, waiting at traffic lights, work pressure)
5. Progressive Muscle Relaxation
Progressive muscle relaxation involves the muscles being relaxed in a progressive manner
gradually working through different muscle groups in the body. Both sides of the tape you have
been given have instructions for progressive muscle relaxation. Side A is a 25-minute version. Side
B is an abbreviated 15-minute version. You will be starting with Side A for the first week of the
program; your therapist will tell you when to use Side B.
Relaxation exercises should be done at least once a day to begin with. Initially, do the exercises in a
quiet room, minimising interruption, so that you can give your entire concentration to relaxation.
Explaining the exercises to those you live with, and perhaps playing the tape to them, will generally
lessen any embarrassment and minimise interruptions. Select a comfortable chair with good support
for your head and shoulders. Or cushions against a wall. Some people prefer to do the exercises
lying down, but do not use this position if you are likely to fall asleep. You cannot learn to relax
while asleep. Sleep is not the same as relaxation - consider those times when you have woken up
tense. If you want a method to put you to sleep, go over the relaxation exercises in your mind or
keep a relaxation tape specifically for that purpose. As you master the relaxation exercises, try
various postures and situations. You may use the relaxation tape as preparation for some activity
over which you anticipate difficulty. Arrange your seating appropriately, finish all you need to do
and then start the tape.
Do not practise progressive muscle relaxation while performing activities that require a high degree
of alertness, e.g., driving a car or operating a machine.
6. Getting the most out of progressive muscle relaxation
v Avoiding tensing too tightly. A maximum of 60 – 70% tension is recommended.
v Don’t tense to the point of pain or discomfort.
v Don’t worry if your mind wanders during the tape – this is often a sign of relaxation. Gently try
to focus back on the tape.
v Some people feel anxious during relaxation exercises. This usually is because they are
unfamiliar with being physically relaxed.
7. Isometric Relaxation Exercises
Isometric relaxation exercises can be done in everyday situations. Most of the exercises below do
not involve any obvious change in posture or movement. Others involve some movement. The
majority of exercises can be done quite unobtrusively, even when in company. In the early stages of
training you may have to do these exercises several times a day to counteract tension and maintain
a relaxed state, particularly when under stress. As you improve, they will take less time and become
easier. Eventually, you will find that you are doing them without thinking - that is, they may well
become a habit that you will use automatically to counter tension.
There are some important points that need to be remembered when doing the isometric exercises.
You are asked to hold your breath for 7 seconds while you hold in tension, but some people
occasionally find this too long. Try to hold it for 7 seconds if you can but this is not crucial. The
most important thing is to concentrate on putting the tension in slowly over approximately 7
seconds and releasing the tension slowing over approximately 7 seconds. The most common
mistakes that people make with isometric exercises is putting the tension in too quickly, or putting
in too much tension. These are meant to be gentle and slow exercises. The aim of the exercise is to
relax you, not get you even more tense. If circumstances do not allow you to hold the tension for 7
seconds, you can still benefit from putting in the tension slowly over some period of time and
releasing it in the same manner.
When sitting down or lying in private:
· Take a small breath and hold it for up to 7 seconds.
· At the same time straighten and stiffen your arms and legs out in front of you.
· After 7 seconds breathe out and slowly say the word "relax" to yourself.
· Let all the tension go from your muscles.
· Repeat if necessary until you feel relaxed.
Relaxation is the voluntary letting go of tension. This tension can be physical tension in the
muscles or it can be mental, or psychological, tension. When we physically relax, the impulses
arising in the various nerves in the muscles change the nature of the signals that are sent to the
brain. This change brings about a general feeling of calm, both physically and mentally. Muscle
relaxation has psychological benefits as well as physical. Through relaxation training you will learn
how to recognise tension and achieve deep relaxation. You will need to be an active participant,
committed to daily practice for two months or longer.
2. Importance of Relaxation Training
Muscles are designed to remain in a relaxed state until needed to perform some activity. In usual
circumstances the muscles do not remain at a high level of tension all the time but become
activated and deactivated according to a person's needs. The fight-or-flight response also results in
muscle tension. When people have been under stress for long periods of time, they may maintain
high levels of muscle tension. They may experience muscle fatigue, pain and constant
apprehension. Eventually these people may be unable to recognise tension or relax. As a result of
high levels of tension, these people may feel jumpy, irritable, nervy, or apprehensive. Tension may
appear to be almost relaxed compared with panic attacks.
When someone is in a continual high state of tension, it’s easier for a panic attack to occur because
the body is already highly activated. A minor event, such as getting stuck in traffic, can trigger
further tension, which in turn can lead to hyperventilation and panic. Constant tension makes
people over-sensitive and they respond to smaller and smaller events as though they were
threatening. By learning to relax, you can reduce general levels of arousal and tension, and gain
control over these feelings of anxiety.
Note that these responses are opposite to the fight-or-flight response.
Since some tension may be good for you, it is important to learn to discriminate between useful and
unnecessary tension. Much everyday tension is unnecessary. Only a few muscles are involved in
maintaining normal posture, e.g. sitting, standing or walking. Occasionally, an increase in tension
is extremely beneficial, for example, when you are about to receive a serve in a tennis game.
Likewise, it is probably helpful to tense up a bit before a job interview. Do not become frightened
of this type of tension. The tension is unnecessary when (a) it performs no useful alerting function,
(b) when it is too high for the activity involved, or (c) when it remains high after the activating
situation has passed.
3. Components of Relaxation Training
In order to be more in control of your anxiety, emotions, and general physical well-being it is
important to learn to relax. To do this you need to:
1. Learn to recognise tension
2. Learn to relax your body in a general, total sense
3. Learn to let tension go in specific muscles.
4. Recognising tension
Consider the following:
1. Where do you feel tension?
2. Do your muscles show characteristics of tension, such as soreness, fatigue or feeling hard?
3. Which reactions within yourself lead to an increase in tension?
(e.g. frustration, surprise, anger)
4. Which external events lead to an increase in tension?
(e.g. queues, waiting at traffic lights, work pressure)
5. Progressive Muscle Relaxation
Progressive muscle relaxation involves the muscles being relaxed in a progressive manner
gradually working through different muscle groups in the body. Both sides of the tape you have
been given have instructions for progressive muscle relaxation. Side A is a 25-minute version. Side
B is an abbreviated 15-minute version. You will be starting with Side A for the first week of the
program; your therapist will tell you when to use Side B.
Relaxation exercises should be done at least once a day to begin with. Initially, do the exercises in a
quiet room, minimising interruption, so that you can give your entire concentration to relaxation.
Explaining the exercises to those you live with, and perhaps playing the tape to them, will generally
lessen any embarrassment and minimise interruptions. Select a comfortable chair with good support
for your head and shoulders. Or cushions against a wall. Some people prefer to do the exercises
lying down, but do not use this position if you are likely to fall asleep. You cannot learn to relax
while asleep. Sleep is not the same as relaxation - consider those times when you have woken up
tense. If you want a method to put you to sleep, go over the relaxation exercises in your mind or
keep a relaxation tape specifically for that purpose. As you master the relaxation exercises, try
various postures and situations. You may use the relaxation tape as preparation for some activity
over which you anticipate difficulty. Arrange your seating appropriately, finish all you need to do
and then start the tape.
Do not practise progressive muscle relaxation while performing activities that require a high degree
of alertness, e.g., driving a car or operating a machine.
6. Getting the most out of progressive muscle relaxation
v Avoiding tensing too tightly. A maximum of 60 – 70% tension is recommended.
v Don’t tense to the point of pain or discomfort.
v Don’t worry if your mind wanders during the tape – this is often a sign of relaxation. Gently try
to focus back on the tape.
v Some people feel anxious during relaxation exercises. This usually is because they are
unfamiliar with being physically relaxed.
7. Isometric Relaxation Exercises
Isometric relaxation exercises can be done in everyday situations. Most of the exercises below do
not involve any obvious change in posture or movement. Others involve some movement. The
majority of exercises can be done quite unobtrusively, even when in company. In the early stages of
training you may have to do these exercises several times a day to counteract tension and maintain
a relaxed state, particularly when under stress. As you improve, they will take less time and become
easier. Eventually, you will find that you are doing them without thinking - that is, they may well
become a habit that you will use automatically to counter tension.
There are some important points that need to be remembered when doing the isometric exercises.
You are asked to hold your breath for 7 seconds while you hold in tension, but some people
occasionally find this too long. Try to hold it for 7 seconds if you can but this is not crucial. The
most important thing is to concentrate on putting the tension in slowly over approximately 7
seconds and releasing the tension slowing over approximately 7 seconds. The most common
mistakes that people make with isometric exercises is putting the tension in too quickly, or putting
in too much tension. These are meant to be gentle and slow exercises. The aim of the exercise is to
relax you, not get you even more tense. If circumstances do not allow you to hold the tension for 7
seconds, you can still benefit from putting in the tension slowly over some period of time and
releasing it in the same manner.
When sitting down or lying in private:
· Take a small breath and hold it for up to 7 seconds.
· At the same time straighten and stiffen your arms and legs out in front of you.
· After 7 seconds breathe out and slowly say the word "relax" to yourself.
· Let all the tension go from your muscles.
· Repeat if necessary until you feel relaxed.
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