Relaxation Techniques

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LondonGirl22
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   Posted 3/17/2007 11:11 AM (GMT -7)   

This tool introduces three useful physical relaxation techniques that can help you reduce muscle tension and manage the effects of the fight-or-flight response on your body. This is particularly important if you need to think clearly and perform precisely when you are under pressure.

The techniques are Deep Breathing, Progressive Muscular Relaxation and “The Relaxation Response”. 

Using These Techniques:

Deep Breathing:

Deep breathing is a simple but very effective method of relaxation. It is a core component of everything from the "take ten deep breaths" approach to calming someone down, right through to yoga relaxation and meditation. It works well in conjunction with other relaxation techniques such as Progressive Muscular Relaxation, relaxation imagery and meditation to reduce stress.

To use the technique, take a number of deep breaths and relax your body further with each breath. That's all there is to it!

Progressive Muscular Relaxation (PMR):

Progressive Muscular Relaxation is useful for relaxing your body when your muscles are tense. 

The idea behind PMR is that you tense up a group of muscles so that they are as tightly contracted as possible. Hold them in a state of extreme tension for a few seconds. Then, relax the muscles to their previous state. Finally, consciously relax the muscles even further so that you are as relaxed as possible.  

By tensing your muscles first, you will probably find that you are able to relax your muscles more than would be the case if you tried to relax your muscles directly.

Experiment with PMR by forming a fist, and clenching your hand as tight as you can for a few seconds. Then relax your hand to its previous tension, and then consciously relax it again so that it is as loose as possible. You should feel deep relaxation in your hand muscles. 

For maximum relaxation you can use PMR in conjunction with breathing techniques.
 

The “Relaxation Response”:

This is something that you can do for yourself by following these steps:

  • Sit quietly and comfortably.
  • Close your eyes.
  • Start by relaxing the muscles of your feet and work up your body relaxing muscles.
  • Focus your attention on your breathing.
  • Breathe in deeply and then let your breath out. Count your breaths, and say the number of the breath as you let it out (this gives you something to do with your mind, helping you to avoid distraction).

Do this for ten or twenty minutes.

 

“Deep Breathing,” “Progressive Muscular Relaxation,” and the steps leading to the “Relaxation Response” are three good techniques that can help you to relax your body and manage the symptoms of the fight-or-flight response.

These are particularly helpful for handling nerves prior to an important performance, and for calming down when you are highly stressed.

 

 



 

Post Edited (Victoria) : 3/17/2007 12:14:47 PM (GMT-6)


freezinginAK
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   Posted 3/17/2007 11:33 AM (GMT -7)   

  Thank's Vic

  I think that's a very good post as we do get alot of ppl asking about CBT and maybe keep up on the forum.

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normalsnofun
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   Posted 3/17/2007 12:06 PM (GMT -7)   
great thread thanx...
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Howlyncat
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   Posted 3/18/2007 12:19 PM (GMT -7)   
Thanks
A great thread Vic and sure to help many we will just talk on this or bumpit lol so it is up there and mods can direct others to this
I found some stuff I am gonna try
Good Jobbers
Luvs ya
Sis
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Chris711
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   Posted 3/19/2007 2:39 AM (GMT -7)   
Can thuroughly recommend meditation - think it was that which helped me turn the corner....

I never managed to make progressive muscle relaxation work though. In fact my last attempt resulted in pretty serious cramp! :)

One extra tip on the breathing - try and observe the different types of breathing where either a) your chest or (b) your stomach moves in and out and try to use the second type, so your chest remains relatively fixed, but you can feel your stomach moving as you breathe. Another thing I found useful was relaxing music and incense sticks, but maybe that's just me getting in touch with my inner hippie.

LondonGirl22
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   Posted 3/19/2007 12:05 PM (GMT -7)   
Chris I agree with you on the breathing - it really helps to focus and observe your breathing. The music and incense is good too - I light my candles!!!!

Lets try and keep up with this thread and if any of you have any tips on relaxation or anything else that can benefit anxiety sufferers - pipe up!!!!!! We would love to hear them.

Take care.

Victoria x

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debaser
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   Posted 3/19/2007 2:31 PM (GMT -7)   
Okay...nothing like this has ever really helped me that much, but now that the Klonopin is working, I think it might. I'm going to try these religiously for a while and see how they work. Thanks for posting them.

Howlyncat
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   Posted 3/19/2007 3:50 PM (GMT -7)   
I do the CBT,Meditation and Relaxation Techniques always
Have nice hot Candlelit tubbies with soft music playing and this helps to relax me

Sometimes just listening to the "Oldies " and breathing does it for me

A Hot milk at night with a dopple of cinnamon on top will help you calmly drift off as the ingredient when heated is activated so it goes into your body I have Normal hooked to them ......she had the hot milk while visiting and now drinks one every night as do I and daughter..........Hmmmmmmm Could be reason the milk for babies is supposed to be warmed .......
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wannabbetter
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   Posted 3/30/2007 6:42 AM (GMT -7)   
yes this sounds all good when you are not in a flight or fight situation. it is very hard for me to calm down with these techniques. when i have an attack i am in such a state of panic that it so hard to focus on what i am suppose to do to calm myself down. how do you get yourselves to even think straight enough to get your self to do these techniques. i have yet to conquer it. any suggestion, please let me know.i tired it yesterday and could not do it. all i want to do is run. and feel like i want to pass out. HELP.....thank you all. God Bless

normalsnofun
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   Posted 3/30/2007 6:45 AM (GMT -7)   
If you do it alot when you are not anxious you are more likely to use it second nature in the event of an attack...
--Michelle
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wannabbetter
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   Posted 3/31/2007 5:21 AM (GMT -7)   
Michele, thanks for your help and advice. i should practice these techniques more often. makes sense, thank you.. God Bless

normalsnofun
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   Posted 3/31/2007 5:34 AM (GMT -7)   
Np...Practice makes (almost) perfect...
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LondonGirl22
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   Posted 4/1/2007 4:46 AM (GMT -7)   
I do these techniques often to relaxing music, even when Im not feeling anxious. Also, If you feel anxiety coming on, do these straight away to try and calm down before leaving the anxiety to get too bad.

Victoria x

Moderator ~ Depression and Anxiety Forum

Xx Sometimes we all have to go a little crazy just to stay sane xX


djdaz_1985
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   Posted 4/1/2007 9:47 AM (GMT -7)   
I think that relaxing music really does help. I practise regularly and do it to the natural sounds of the rainforest. (Im not sure if it counts as music mind!) It helps me to picture a scene in my head as well and move around the scene, almost like a dream that you can control. I sleep much better after doing it for half an hour before I go to sleep as well!
Everyone has a guardian angel. They help pick you up when you fall, comfort you through your times of need and help you appreciate the times when things are going well.


Howlyncat
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   Posted 4/1/2007 11:13 AM (GMT -7)   
Great idea
I also often will just sit in the quiet and picture a place of total tranquility it helps me out ........
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Howlyncat
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   Posted 4/2/2007 6:22 AM (GMT -7)   
mystruggle
Could you please email me at your convenience
appreciate it
I will check when I get back later
Thanks
Info is under name at side
LYN
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LondonGirl22
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   Posted 4/2/2007 7:17 AM (GMT -7)   
Since I am training in beauty therapy, I went to this complemetary therapies show on Sat with a friend. I must say it was really interesting and there was so much there to see. Besides therapies, there were healers, psychics etc. We spent all day there and it was really good.

I had some healing and reiki which was very relaxing. I also had an Indian Head Massage (which i am trained in myself) and some reflexology. I had my tarot cards read - but thats another story!!! It confused me more than anything!!!

I never knew there were so many complemantary therapies out there. I would never not take my meds but something along side is always an option for relaxation.

Victoria x

Moderator ~ Depression and Anxiety Forum

Xx Sometimes we all have to go a little crazy just to stay sane xX


wannabbetter
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Date Joined Feb 2007
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   Posted 4/2/2007 9:47 AM (GMT -7)   
hello friends, reading your posts and i again i appreciate your replies along with the tips and advice. will keep this all in mind. thanks again. Hope you all have a wonderful day. you are all in my prayers i ask the lord to give you all peace and strength..god bless

LondonGirl22
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   Posted 4/11/2007 3:53 AM (GMT -7)   
Yesterday I went on my course for Indian Head Massage and we had to practise on each other. I can't remember the last time I felt so relaxed and last night I slept like a baby!!!!

Victoria x

Moderator ~ Depression and Anxiety Forum

Xx Sometimes we all have to go a little crazy just to stay sane xX


Howlyncat
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   Posted 4/12/2007 6:31 PM (GMT -7)   
Sounds like Heaven sis
Glad you slept so well
Luvs
Lyn
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LiannC
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   Posted 4/19/2007 12:04 PM (GMT -7)   
Breathing and self-talk is what helps me the most. Thanks for the thread Victoria

Howlyncat
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   Posted 4/20/2007 3:31 PM (GMT -7)   
Will be doing lots of breathing tomorrow ......Have to take Cait to the Page program and leave her ........for a whole month
Will be emotionally drained for sure .....thanks for posting them for us all sis
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 Way to many meds to put down ..........
 
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debaser
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   Posted 5/6/2007 7:16 PM (GMT -7)   
PHOTOGRAPHY!

I was "afraid" to go out and photograph for a long time, but today I went out and it was relaxing a lot of the time. In fact, I made a post on my blog about it (shameless self-promotion, I know).

But, yeah, if you don't have agoraphobic tendencies try photography. Or if you do have agoraphobic tendencies but you have a nice garden, again, try photography. It gives you something to learn and when you're looking through the viewfinder you're literally focusing on something totally different. Framing the shot can be therapeutic, I've found.

I used to be a pretty serious photographer but I gave it up when I started getting sick. Sometimes, though, when I was having the worst of the worst panic attacks, I'd try to pick up the camera and just shoot things around the house and it would sometimes help. Just as a distraction. I never once took even a half-way decent photo during a panic attack, but it wasn't about that.
My Brain: My friend, My enemy: A blog to chronicle my attempt to recover from anxiety/panic disorder
anxietypanicdisorder.blogspot.com/


Howlyncat
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   Posted 5/9/2007 4:01 PM (GMT -7)   
GREAT for you Debaser
Glad yopu did that
Makes for a better day all around for me when I force self to go out ya know I get more depressed and dwell on my illnesses all day if I am at home all alone and since Cait is gone I am alone except for birds cats and Dad ( looking after him has Alzheimers)

KUDOS again


    Contribute today to support Healing Well Forums...Donate @
 
Co Mod ..Crohns Forum
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Dx with Crohns ,pyoderma gangrenosum ,Anxiety and panic
 Way to many meds to put down ..........
 
Take that Lil step ..I will hold your hand and we will make big strides
 
                             
 
   LYN                               
                          
                                  

Post Edited (Howlyncat) : 5/16/2007 7:59:39 AM (GMT-6)


lileloa
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   Posted 5/16/2007 9:10 AM (GMT -7)   
This thread is great ! thanks for all the advices :-)
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