Psychotherapy
Self-Help Plymouth
RELAXATION EXERCISES
When anxious we feel the physical effects of stress. Our muscles tighten and our breathing quickens, leaving us unable to think clearly or calm down. Using controlled breathing and muscle relaxation can help enable you to address the causes of the anxiety.
In order to relax both your Muscles and your Breathing there are 4 important things to remember:
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Find somewhere quiet where there will be no distractions, for example a time when you know no one will be in the house. Preferably with minimum background noise, other than relaxing music.
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Try to notice the early signs of anxiety- at first this may be difficult but learning your early signs enables you to calm things down before they escalate.
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Find a comfortable place- at first it may be easier to practice lying down. If not find a comfortable chair which supports your hand. Lie on the bed or in the chair with your arms a little away from your side with your palms facing upright.
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Practice your skill- learning a new skill takes time and deliberate practicing. Build your relaxation into your routine at first so that you can remember to do it.
Controlled Breathing
The aim of controlled breathing is to breath in and out slowly in order to help calm you down.
Put one hand on your chest and the other on your stomach.
Breathe in slowly through your nose and out through your mouth.
Look down at your hands. As you breathe in slowly your lower hand on your stomach should be gently rising. This is good, it means you are using all of your lung space.
As your breath escapes slowly, count from 1 to 5 (don’t worry if at first you can’t make it to five) and when ready breathe in again.
Keep repeating breathing in and out till you feel calmer.
Practice your controlled breathing 3-5 times a day at first (or when you feel stressed)- eventually you will be able to do it without much thought.
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Deep Muscle Relaxation​
Muscle relaxation works by tensing and stretching each muscle group one by one and releasing. This process helps the tension leave the muscles and identify which ones are still tense. This technique will take about 20 minutes.
If you have pain in any of you muscles or if some are difficult to focus on then concentrate on relaxing other groups.
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Start by relaxing your breathing, concentrating on slow and gentle movements. Feel yourself beginning to relax.
First start with your feet. Tighten your muscles by pointing your toes towards the ceiling with your feet raised. Hold for 5 seconds. Then relax your muscles. Notice the change in sensation from when tensed to relaxed. Focus on the relaxed feeling for about 20 seconds.
Next tighten the muscle in your legs and hips. Press down your heels to feel tension in your calves and upper legs. Hold for 5 seconds and let go.
Move on to your abdomen. Tighten your stomach muscles as much as possible for 5 seconds, then relax and focus on the relaxation for 20 seconds.
Now tighten your chest muscles. Take a deep breath and hold it. Feel the tension around your rib cage. Then breathe out and feel the difference in your chest. Repeat. Let your breathing become slow and gentle.
Next focus on your hands and forearms. Lay out your hands palm up, squeeze them into fists towards the ceiling. Let your hands and arms relax. Focus on the relaxed feeling for 20 seconds.
Now for the rest of your arms. Press your arms down as hard as you can and hold for 5 seconds then release. Focus for 20 seconds on the relaxation of your arms.
Next on to your neck. Tense the muscle in your neck and hold for 5 seconds. Relax and focus on your neck muscle for 20 seconds.
Shrug your shoulders up towards your ears for about 5 seconds. Let your shoulders drop gently and focus on the relaxation of the muscles (about 20 seconds).
Move up to your mouth and jaw. Clench your teeth together and pull your mouth into a forced smile, holding for 5 seconds. Focus on the relaxation for 20 seconds.
Progress to your eyes and nose. Wrinkle up your nose and shut your eyes as tightly as you can. Hold for 5 seconds. And focus on relaxation for about 20 seconds.
Finally finish with your forehead. Raise your eyebrows as high up as you can and hold for 5 seconds. Notice the relaxation of the muscle for 20 seconds.
You have now worked through each muscle group in the body. Continue to relax for as long as you want.
When completed allow yourself a moment to become more alert.
RELAXATION AIDS!
Calm aims to reduce the distractions of everyday life we normally face when trying to relax. Calm gives you quick daily sessions focusing on anything from building compassion to releasing anxiety to feeling more confident.
