Relaxation exercises
term for “physical”
somatic
Slow diaphragmatic breathing is what
is a developed technique that involves slowing down the breath to communicate “safety” to the brain.
mindfulness skills are what
These are techniques that originate in Buddhist meditation practices, but they have been studied and used more and more by psychologists and physicians in the last 20 years or so to help people regulate their emotions and calm their minds.
The aim of what we now call Progressive Muscle Relaxation (PMR) is to
gradually learn to release tension in the muscles through daily exercises
When it comes to relaxation strategies, there are many options. We have to find the ones that work for us. So far we’ve introduced three available “brands” of relaxation:
breathing, mindfulness, and Progressive Muscle Relaxation.
somatic symptoms of anxiety
muscle tension, headaches, backaches, a clenched jaw, feeling keyed up, restless, and “on edge,” as well as difficulty concentrating
Name relaxation techniques that work for you
Different answers
The goal of mindfulness
describe all kinds of experiences objectively and non-judgmentally, focusing on the facts about the present moment.
What does PMR do
This communicates calm and safety to our body, reducing the body’s need to activate the “fight or flight” response.
“Soothing” Activities
•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, etc
Goals of relaxation skills
1. Learn when and how to use these skills. 2. Learn to breathe in ways that will promote calm and relaxation. 3. Slow down activity in the mind to avoid or learn to better tolerate “racing thoughts.” 4. Increase awareness of tension in the body and improve awareness of the difference between tension and relaxation.
Take home points
Slow diaphragmatic breathing is one relaxation skill used in CBT. It is best used as a daily practice, like exercise, or as a way to get through a tough situation without leaving or making things worse. For best results, practice slow breathing twice a day for around 10 minutes each time.
cognitive skills
which are an attempt to gather evidence around a thought that triggers our anxiety, which lessens the power of that thought
Exercise
PMR involves doing this with each group of muscles inthe body, as a regularly practicedexercise thattakes effectover a period of time.
“Mind-based” Relaxation Strategies
•Meditation (Mindfulness meditation,” Transcendental Meditation, etc.) •“Body Scan”/body awareness exercises •Prayer •Autogenics
When to use relaxation strategies
-As a daily practice, like exercise, to lower tension and feel calmer in our bodies over time -During times of distress in order to prevent avoidance of something that is integral to our life aims
Slow Diaphragmatic Breathing Tips:
1. The speed of the breath is more important than the depth of the breath. Avoid trying to “catch” your breath by taking really deep breaths. 2. Don’t use breathing exercises to “get rid of” the anxiety; use the breath to help get you through a tough situation, or practice it daily to “train in” a slower, calmer breathing style over time. 3. Practice! It takes time to learn how to calm the body using the breath.
Mindfulness: Take Home Points
Mindfulness is a relaxation strategy that can be helpful in calming the mind by reducing our tendency to try to control it, which often makes the anxiety worse. Mindfulness techniques focus on facts and objective information about current experiences, including emotions, thoughts, memories, and sensations
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.
“Body-based” Relaxation Strategies
Slow-paced diaphragmatic breathing •Yoga •Progressive Muscle Relaxation and Applied Relaxation •Massage •Hot tubs, hot baths, or sauna
When not to use relaxation strategies
When not to use relaxation strategies -In times of panic or severe distress as a way to get rid of the anxiety -As a replacement for other types of CBT skills such as cognitive restructuring and exposure
“Slow Diaphragmatic Breathing” steps
1. Sit comfortably in a chair with your feet on the floor 2. Fold your hands on your belly 3. Breathe in slowly and calmly. Fill up the belly with a normal breath. Try not to breathe in too heavily. 4. Breathe out slowly to the count of “5.” 5. Work to continue to slow down the pace of the breath. 6. Practice this for about 10 minutes. 7. This works best if you practice this two times each day for 10 minutes each time.
“Why should I practice mindfulness?”
Mindfulness helps us practice observing but not reacting to anxiety and other emotions. We learn to accept or tolerate these emotions, rather than trying to eradicate them.
Applied Relaxation
builds on the skills learned in PMR to more quickly reach a relaxed state, even under stressful circumstances
Yoga is what
historic discipline that incorporates a powerful combination of mental and physical elements: breathing, stretching, meditation, and strengthening exercises, aimed at improving physical and mental well-being. It involves a series of challenging body positions that stretch and strengthen muscles. It is best learned by taking a class with a certified yoga instructor, and has many benefits, both physical and mental.