Stress Relaxation Techniques

Visualization

Visualization (imagery) is a form of relaxation that uses the imagination. Begin as before, by finding a comfortable position, shut your eyes, and take several deep breaths. Several variations of visualization can then be used. You can imagine a tranquil scene, such as a beach on a sunny day or a valley with a stream or forest, and then place yourself in the scene. All the sights, sounds, smells, and feelings can be imagined. People suffering from a terminal illness frequently imagine scenes in which their immune system attacks or destroys their disease, or they envision themselves as healthy and disease free. Individuals who want to make major life changes, such as losing weight or stopping smoking, can envision themselves slim or not smoking or imagine themselves in trouble situations. Difficult situations can be prepared for by envisioning yourself in a situation in which you are tempted to overeat or smoke and then see yourself making wise choices or not engaging in the undesirable behavior. Visualization can also be used to improve athletic performance. Tapes are available that can assist in learning how to develop this technique.

Biofeedback

Biofeedback is based on scientific principles and is designed to enhance awareness of body functions. Sensory equipment is used to demonstrate subtle body changes, such as increases or decreases in skin temperature, muscle contraction, and brain wave variations. Biofeedback enables people to become aware of muscle tensions and learn how to control these tensions through awareness of sensations that are relaxing. Biofeedback is an educational tool. After a few sessions, people should begin to recognize and thereby alter their typical bodily responses to situations that serve as stressors for them.

Massage Therapy

In recent years massage therapy has become an acceptable form of stress reduction and a healing alternative. Some people consider today’s American society to be in the midst of a “touch famine”: appropriate touching is lacking even though we recognize the need for physical interaction. Babies who are not handled can actually die from this type of deprivation. Although adults are not as likely to respond as babies do, the need to be touched does not vanish with age. Research findings indicate that massage can promote physical relaxation and well being. Certified massage therapists are licensed by the American Massage Therapy Association.

Music

The power of music is undisputed. A strong beat and rhythmic music instill the desire to respond by moving or dancing in almost all people of any age. Quiet music soothes by causing people to breathe more deeply, stilling turbulent emotions, reducing metabolic response, and calming the autonomic nervous system.

Humor

Laughter is a powerful stress-reducing agent. A deep laugh temporarily raises pulse rate and blood pressure and tenses the muscles. After a good laugh, however, pulse rate and blood pressure actually go down and the muscles become more relaxed. Laughter works in two ways. Being able to laugh at a situation reminds you that life is seldom perfect or predictable. Laughing helps keep events in perspective. Laughing also works to reinforce a positive attitude. Laughing or even smiling can actually improve a mood.

Comments

Post a Comment

Popular posts from this blog

Pernicious Anemia: Vitamin B12 Deficiency

Image
Anemia  is a blood disorder in which the number of red blood cells or the amount of hemoglobin is lower than normal. With fewer red blood cells or hemoglobin, insufficient oxygen is delivered to the body 's cells. Pernicious anemia  is a type of anemia caused by a deficiency in vitamin B12. In pernicious anemia, the lack of vitamin B12 is due to the body 's inability to produce enough  intrinsic factor , a protein necessary for the absorption of vitamin B12. Pernicious anemia is a type of  megaloblastic anemia . Megaloblastic anemia is defined as, "a blood disorder characterized by anemia, with red blood cells that are larger than normal, usually resulting from a deficiency of folic acid or of vitamin B12 .  " (U.S. National Library of Medicine) Pernicious anemia by any other name . . . Pernicious anemia is known by a number of other names, including: macrocytic achylic anemia congenital pernicious anemia juvenile pernicious anemia vitamin B12 deficienc
Keep reading

Stress Relaxation Techniques

The ultimate goal in stress coping and management is to reduce the negative effects of stress. Different relaxation techniques have proved successful and can be used based on individual preference. Brief descriptions of various techniques follow. If you are interested in pursuing the use of these techniques further, more information is available in books or on tapes. These books and tapes can be purchased at bookstores or may be accessible at your library. Deep Breating as a Relaxation Technique Deep breathing is the most basic relaxation technique and is often the foundation for other methods. The primary benefit is that deep breathing can be done anywhere and anytime. It is beneficial to practice deep breathing several times a day. The methodology consists of completely filling the lungs when breathing so that the abdomen expands out ward. You begin by taking a deep breath and then exhaling slowly through the mouth. A hand can be placed on the stomach to ensure that it is fully e
Keep reading

Nutrition & Cystic Fibrosis

Image
Cystic fibrosis is a genetic disorder that affects the body's exocrine glands, including the various mucus and sweat glands found throughout the body. Since cystic fibrosis is an inherited disease, most people with the disease are usually diagnosed by their first birthday. The most common problems due to cystic fibrosis are related to the lungs and the digestive system. In the lungs, the mucus produced by the various exocrine glands is abnormally thick, creating obstructions in the breathing passageways and, eventually, damage to the lungs. Furthermore, the thick mucus creates an ideal breeding ground for various bacteria and other organisms, which results in frequent lung infections, damage to the lungs and, ultimately, respiratory failure. Cystic fibrosis also affects the pancreas. The pancreas is responsible for producing various enzymes to aid in digestion, but in cystic fibrosis the pancreas is unable to excrete sufficient amounts of pancreatic enzymes to help digest foo
Keep reading