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Relaxation Techniques

This document provides information on quick relaxation techniques and background notes for prescribers on relaxation. It outlines several relaxation techniques individuals can try, including whole body tension, imagining air as a cloud, focusing on a spot, and counting breaths backwards. The background notes describe relaxation as a state of reduced tension, anxiety and fear. It discusses Jacobsen's progressive muscle relaxation and notes there are many relaxation techniques to suit different personalities and problems. It also suggests finding out how individuals experience and deal with tension.

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Kyiubi el mundo
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181 views

Relaxation Techniques

This document provides information on quick relaxation techniques and background notes for prescribers on relaxation. It outlines several relaxation techniques individuals can try, including whole body tension, imagining air as a cloud, focusing on a spot, and counting breaths backwards. The background notes describe relaxation as a state of reduced tension, anxiety and fear. It discusses Jacobsen's progressive muscle relaxation and notes there are many relaxation techniques to suit different personalities and problems. It also suggests finding out how individuals experience and deal with tension.

Uploaded by

Kyiubi el mundo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Quick relaxation techniques

Different relaxation techniques appeal to different people. Please try out each
technique and rate it out of 10, then choose the one(s) that suit you best.
Score
Whole body tension out of 10
• Tense everything in your whole body, stay with that tension.
• Hold it as long as you can without feeling pain.
• Slowly release the tension and very gradually feel it leave your body.
• Repeat three times.
Score
Imagine air as a cloud out of 10
• Open your imagination and focus on your breathing.
• As your breathing becomes calm and regular, imagine that the air comes to
you as a cloud.
• It fills you and goes out.
• You may imagine the cloud to be a particular colour
Score
Pick a spot out of 10
• With your head level and body relaxed, pick a spot to focus on (eyes open point).
• When ready, count five breaths backward.
With each breath allow your eyes to close gradually.
• Concentrate on each breath
• When you get to one, your eyes will be closed. Focus on the feelings of relaxation.
Score
Counting ten breaths back out of 10
• Allow yourself to feel passive and indifferent, counting each breath slowly
from 10 to one.
• With each count, allow yourself to feel heavier and more relaxed.
• With each exhale, allow the tension to leave your body.
Score
Transformations: pick one that works or make up your own out of 10
When you think of images like.... Imagine....
Tightly twisted ropes The twisted ropes untwisting
Feel of cold, harsh wind The cold wind becoming warm and soft
Hard, cold wax The wax softens and melts
Tense, red muscles The red muscles soften or lighten to pink
Score
Affirmations: pick one that works or make up your own out of 10
When you think of images like.... This discomfort will pass, let it go...
Let the tension flow away…. I have the power to handle this...
I am calm and relaxed and ready for anything... Relax the jaw, lower the shoulders....

Keeping health in mind


GP notes quick relaxation
Background notes for prescribers

Relaxation has been described as ‘a state of consciousness characterised by feelings of peace and
release from tension, anxiety and fear’. The term is usually taken to mean either lack of muscle
tension or lack of inner ‘mental tension’.
Early relaxation techniques often involved progressive muscle relaxation with attention to
breathing, such as Jacobsen’s progressive relaxation, first described in the late 1930s.
It is now recognised that there is a myriad of techniques to suit different personality types and
problems. Some people also encounter problems with ‘letting go’ and can become panicky
when they try and relax. This needs to be discussed and a different type of relaxation technique
considered.
It is helpful to find out what happens to the individual when they are tense:
• How does he/she know they are tense?

• What happens first? What next?

• What helps? What doesn’t?

• Have they had problems with previous attempts at relaxation?

It is also helpful to know the individual’s style. Do they like to picture things? Read things? Listen
to things? Do something?

This document may be freely downloaded and distributed on condition no change is made to the
content. The information in this document is not intended as a substitute for professional medical
advice, diagnosis or treatment. Not to be used for commercial purposes and not to be hosted
electronically outside of the Black Dog Institute website.

For information: www.blackdoginstitute.org.au

blackdoginst @blackdoginst /BlackDogInst

Keeping health in mind

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