Relaxation techniques
There are pleasant and unpleasant thoughts and emotions which can make our body to react in different ways.
One can see (signs and symptoms):
1. Increased heart rate (tachycardia).
2. Respiration may increase or slow down.
3. May feel sweating, cold or hot.
4. May have blushed.
5. May have tears and etc.
All these reactions are triggered by mind and memory.
Relaxation techniques before you start you need to following instructions.
1. Select a quiet place in the house and do the relaxation exercise for 15 to 20 minutes. You can start at the beginning for 5 minutes and gradually increase the time.
2. try to practice the technique twice a day.
3. These techniques maybe not a miracle and it may take 3 to 4 weeks.
Techniques are:
1. Muscle relaxation. This is progressive muscle relaxation. Go to the quiet place and relax all your muscles. Uncross the legs, ankles, and arms.
- Close eyes and take a deep breath. from the nose, filling the chest and breath all the way to the abdomen.
- Hold the breath as long as you can. now breath out slowly pursed lips slowly and completely.
- Now try to blow out your tension with breath.
- Let feel your whole body just sink into the surface beneath you.
2. The body scan is another relaxation technique. This is best to do lying down or on your back or any comfortable position.
- 3 to 4 minutes concentrate on your breathing, move your attention to your toes.
- After a few moments of concentrating on your toes, move your attention to the bottom of your feet.
- Next concentrate on the tops of your feet and your ankles.
- Release tension on out breath.
Other possible methods are:
1. Positive thinking.
2. Walk on beach
3. Prayer is good meditation. If you concentrate on your prayers.
Modified from Living a healthy life with chronic conditions by Kate Lorig, RN, DrPH, Halsted Holman, MD
David Sobel, MD, Diana Laurent, MPH
Virginia Gonzalez, MPH, and Marian Minor, RPT, PhD