Relaxation Techniques
Name two types of deep breathing
Bubble Breathing
5 Finger Breathing
Deep Breathing
Square Breathing
What is a myth about meditation?
That you have to have a "clear mind"
I can practice relaxation techniques anywhere
TRUE!. Many techniques we have learned today are techniques you can do at school, on a car ride, on a timeout from an argument, when you're having a great day and when you're having a not so great day.
What is self-care
Self-care is the practice of caring for yourself physically, mentally and emotionally.
Free Answer
What is progressive muscle relaxation?
What are the benefits of relaxation techniques?
Decreases Stress
Improves Mental Fitness
Improves impulse control
Improves attention
Improves self-compassion.
Mindfulness, Grounding & other Relaxation Techniques are skills that need to be practiced
True! Just like you get good at a sport, hobby or art by practicing and engaging in it regularly, Relaxation is a skill that you must practice so you can draw on it quickly, like a reflex, when you really need it
- Dancing
- Picking out new clothes
- Bubble Bath
- Cleaning your room
- Washing Clothes
- Washing your dinner dishes
What are some “Soothing” Activities you can take part in, to relax?
•Sounds: music you enjoy; ambient music; “new age,” repetitive music; sounds of nature, such as babbling brooks or ocean waves
•Smells (Aromatherapy): incense, candles, etc. •Sights: Visualization: beaches, falling leaves, etc.
•Nature: hiking, swimming, parks, horses etc.
What is grounding?
A way to focus on things around you rather than on the thoughts and feelings that are making you afraid, angry or hurt.
Who created Meditation?
The Buddists!
False! Everyone meditates. All ages, all backgrounds, all life experiences. People who have never experienced trauma, meditate, ground and work on relaxation. It benefits anyone who participates in it.
What are some things that increase your mental fitness?
Journaling
Daydreaming
Laughing
Volunteering
Good conversation with someone you care about
Doing my TF-CBT Homework lol
Demonstrate one of the Relaxation Techniques
You can do bubble breathing, diaphragm breathing, square breathing, 5 finger breathing, butterfly hug, Squeeze Hug or Progressive Muscle relaxation.
What is mindfulness
A Buddhist tradition that involves accepting and not judging our emotions, thoughts and sensations in the present moment.
What does science say about meditation?
Meditation/mindfulness increases blood flow
it reduces stress and inflammation/pain
Improves brain functioning
Reduces anxiety and depression symptoms
Washing your hair, taking daily showers and cleaning up your room are not a part of self-care.
False! Self-care is the practice of taking care of yourself physically, mentally and emotionally. It is not always fun or easy.
Progressive Muscle Relaxation: Take Home Points
Progressive Muscle Relaxation (PMR) is a set of exercises aimed at helping us reduce anxiety and tension in the body. Through the practice of tensing and relaxing groups of muscles, we learn to feel the difference between tension and relaxation and release muscle tension when we feel it. It works best if practiced regularly. As with any skill, relaxation takes time and practice to master.
Name one mind based relaxation technique and one body based relaxation technique
BODY: Slow-paced diaphragmatic breathing •Yoga •Progressive Muscle Relaxation and Applied Relaxation •Massage •Hot tubs, hot baths, or sauna
MIND: Visualization, Body Scan, Mindfulness, Grounding
What is meditation?
a practice of mindfulness and self-awareness
Give three personal reasons why practicing relaxation techniques everyday, will help you
1.
2.
3.
Running 20 minutes a day is an example of mental fitness
False - mental fitness taking care of your emotional, psychological and social well-being
What types of self-care should you do daily? Why?
free answer
What do you need in order to try relaxation techniques like Meditation?