Relaxation Skills

Instruction

Why Relaxation Skills?

We all experience stress. Stress causes us to tighten up physically and mentally so we perform less well at work, at school, or in social situations. Over the long term, stress can be a factor in heart attacks and other diseases.

Some people use alcohol or other drugs to deal with stress, but chemicals only mask the symptoms. A better way to counter stress is to learn relaxation skills. In his book. The Relaxation Response, (Avon Books, 1975) H. Benson explains that, through practice, we can learn to call up a wave of relaxation whenever we need to, even in high stress situations.

Relaxation skills can be learned quickly and easily. These skills will help you focus when studying or taking tests and they can even help you sleep. Less tension, through relaxation, generally means better results in any activity.

Learning Relaxation Skills:

There are a variety of techniques that generate a relaxation response. One of the simplest is to tighten and release muscle groups. Other techniques have you focus on your breathing or repeat a mantra. Relaxing images can also be used.

Whichever system you choose, the key to learning is practice. Through practice you can learn to generate the relaxation response whenever you need it.

Instructions:

One good way to learn relaxation skills is to find a CD that you like - libraries and book stores will have a variety to choose from. Use the CD at least once each day - twice is better.

Find a place where you won’t be disturbed; a quiet and darkened room works well. Head-phones help cut out distracting noises.

Loosen tight clothing, remove glasses, and sit in a comfortable chair that has good support for arms and body. Make sure you don’t cross your arms or legs and that your feet are flat on the floor.

Some people prefer to lie down, but this often results in them falling asleep; which is great if you use the CD for that purpose.

It’s recommended that you practice relaxation techniques daily for several weeks to truly master the response, but positive results are commonly experienced in a much shorter time.

When preparing for, or taking a test, spend a couple minutes in relaxation before you begin. It can make a world of difference. Allen Ebel * University of Wisconsin-Stout * www.uwstout.edu/aod * 2008