STRESS RELAXATION AND TECHNIQUES

INTRODUCTION

We all face stressful situations throughout our lives, ranging from minor annoyances like traffic
jams to more serious worries, such as a loved one's grave illness. No matter what the cause, stress
floods your body with hormones. Your heart pounds, your breathing speeds up, and your muscles
tense.

This so-called "stress response" is a normal reaction to threatening situations, honed in our
prehistory to help us survive threats like an animal attack or a flood. Today, we rarely face these
physical dangers, but challenging situations in daily life can set off the stress response. We can't
avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of
responding to them.

One way is to invoke the "relaxation response," through a technique first developed in the 1970s at
Harvard Medical School by cardiologist Dr. Herbert Benson, editor of the Harvard Medical School
Special Health Report Stress Management: Approaches for preventing and reducing stress. The
relaxation response is the opposite of the stress response. It's a state of profound rest that can be
elicited in many ways. With regular practice, you create a well of calm to dip into as the need arises.

Following are relaxation techniques that can help you evoke the
relaxation response and reduce stress.
1: Deep breathing

With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation
technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get
your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices,
too, and can be combined with other relaxing elements such as aromatherapy and music. While
apps and audio downloads can guide you through the process, all you really need is a few minutes
and a place to sit quietly or stretch out.

How to practice deep breathing

 Sit comfortably with your back straight. Put one hand on your chest and the other on your
stomach.

 Breathe in through your nose. The hand on your stomach should rise. The hand on your
chest should move very little.

 Exhale through your mouth, pushing out as much air as you can while contracting your
abdominal muscles. The hand on your stomach should move in as you exhale, but your
other hand should move very little.
  Continue to breathe in through your nose and out through your mouth. Try to inhale
enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you find it difficult breathing from your abdomen while sitting up, try lying down. Put a small
book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale.

2: Progressive muscle relaxation

Progressive muscle relaxation is a two-step process in which you systematically tense and relax
different muscle groups in the body. With regular practice, it gives you an intimate familiarity with
what tension—as well as complete relaxation—feels like in different parts of your body. This can
help you react to the first signs of the muscular tension that accompanies stress. And as your body
relaxes, so will your mind.

Progressive muscle relaxation can be combined with deep breathing for additional stress relief.

Practicing progressive muscle relaxation

Consult with your doctor first if you have a history of muscle spasms, back problems, or other
serious injuries that may be aggravated by tensing muscles.

Start at your feet and work your way up to your face, trying to only tense those muscles intended.

 Loosen clothing, take off your shoes, and get comfortable.

 Take a few minutes to breathe in and out in slow, deep breaths.

 When you’re ready, shift your attention to your right foot. Take a moment to focus on the
way it feels.

 Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count
of 10.

 Relax your foot. Focus on the tension flowing away and how your foot feels as it becomes
limp and loose.

 Stay in this relaxed state for a moment, breathing deeply and slowly.

 Shift your attention to your left foot. Follow the same sequence of muscle tension and
release.

 Move slowly up through your body, contracting and relaxing the different muscle groups.

 It may take some practice at first, but try not to tense muscles other than those intended

3: Body scan meditation

This is a type of meditation that that focuses your attention on various parts of your body. Like
progressive muscle relaxation, you start with your feet and work your way up. But instead of
tensing and relaxing muscles, you simply focus on the way each part of your body feels, without
labeling the sensations as either “good” or “bad”.

 Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on
your breathing for about two minutes until you start to feel relaxed.

 Turn your focus to the toes of your right foot. Notice any sensations you feel while
continuing to also focus on your breathing. Imagine each deep breath flowing to your toes.
Remain focused on this area for three to five seconds (or more).

 Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part
of your body and imagine each breath flowing from the sole of your foot. After one or two
minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip,
and then repeat the sequence for your left leg. From there, move up the torso, through the
lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention
to any area of the body that causes you pain or discomfort.

 After completing the body scan, relax for a while in silence and stillness, noting how your
body feels. Then slowly open your eyes and stretch, if necessary.

4: Visualization

Visualization, or guided imagery, is a variation on traditional meditation that involves imagining a

scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is
most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded glen.

You can practice visualization on your own or with an app or audio download to guide you through
the imagery. You can also choose to do your visualization in silence or use listening aids, such as
soothing music or a sound machine or a recording that matches your chosen setting: the sound of
ocean waves if you’ve chosen a beach, for example.

Practicing visualization

Close your eyes and imagine your restful place. Picture it as vividly as you can: everything you see,
hear, smell, taste, and feel. Just “looking” at it in your mind’s eye like you would a photograph is not
enough. Visualization works best if you incorporate as many sensory details as possible. For
example, if you are thinking about a dock on a quiet lake:

 See the sun setting over the water

 Hear the birds singing

 Smell the pine trees

 Feel the cool water on your bare feet

 Taste the fresh, clean air

Enjoy the feeling of your worries drifting away as you slowly explore your restful place. When you
are ready, gently open your eyes and come back to the present. Don’t worry if you sometimes zone
out or lose track of where you are during a visualization session. This is normal. You may also
experience feelings of heaviness in your limbs, muscle twitches, or yawning. Again, these are
normal responses.

5: Self-massage

You’re probably already aware how much a professional massage at a spa or health club can help
reduce stress, relieve pain, and ease muscle tension. What you may not be aware of is that you can
experience some of the same benefits at home or work by practicing self-massage, or trading
massages with a loved one.

Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of
a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic
oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.

A five-minute self-massage to relieve stress

A combination of strokes works well to relieve muscle tension. Try gentle chops with the edge of
your hands or tapping with fingers or cupped palms. Put fingertip pressure on muscle knots. Knead
across muscles, and try long, light, gliding strokes. You can apply these strokes to any part of the
body that falls easily within your reach. For a short session like this, try focusing on your neck and
head:

 Start by kneading the muscles at the back of your neck and shoulders. Make a loose fist and
drum swiftly up and down the sides and back of your neck. Next, use your thumbs to work
tiny circles around the base of your skull. Slowly massage the rest of your scalp with your
fingertips. Then tap your fingers against your scalp, moving from the front to the back and
then over the sides.

 Now massage your face. Make a series of tiny circles with your thumbs or fingertips. Pay
particular attention to your temples, forehead, and jaw muscles. Use your middle fingers to
massage the bridge of your nose and work outward over your eyebrows to your temples.

 Finally, close your eyes. Cup your hands loosely over your face and inhale and exhale easily
for a short while.

6: Mindfulness meditation

Mindfulness has become extremely popular in recent years, garnering headlines and endorsements
from celebrities, business leaders, and psychologists alike. So, what is mindfulness? Rather than
worrying about the future or dwelling on the past, mindfulness switches your focus to what’s
happening right now, enabling you to be fully engaged in the present moment.

Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression,
and other negative emotions. Some of these practices bring you into the present by focusing your
attention on a single repetitive action, such as your breathing or a few repeated words. Other forms
of mindfulness meditation encourage you to follow and then release internal thoughts or
sensations. Mindfulness can also be applied to activities such as walking, exercising, or eating.

Using mindfulness to stay focused on the present might seem straightforward, but it takes practice
to reap all the benefits. When you first start practicing, you’ll likely find that your focus keeps
wandering back to your worries or regrets. But don’t get disheartened. Each time you draw your
focus back to the present, you’re strengthening a new mental habit that can help you break free of
fretting about the past or stressing about the future. Using an app or audio download can also help
focus your attention, especially when you’re starting out.

A basic mindfulness meditation:

1. Find a quiet place where you won’t be interrupted or distracted.

2. Sit on a comfortable chair with your back straight.

3. Close your eyes and find a point of focus, such as your breathing—the sensation of air
flowing into your nostrils and out of your mouth or your belly rising and falling—or a
meaningful word that you repeat throughout the meditation.

4. Don’t worry about distracting thoughts that go through your mind or about how well you’re
doing. If thoughts intrude your relaxation session, don’t fight them, just gently turn your
attention back to your point of focus, without judgment.

7: Rhythmic movement and mindful exercise

The idea of exercising may not sound particularly soothing, but rhythmic exercise that gets you
into a flow of repetitive movement can produce the relaxation response. Examples include:

 Running

 Walking

 Swimming

 Dancing

 Rowing

 Climbing

For maximum stress relief, add mindfulness to your workout

While simply engaging in rhythmic exercise will help you relieve stress adding a mindfulness
component can benefit you even more.

As with meditation, mind full exercise requires being fully engaged in the present moment,
paying attention to how your body feels right now, rather than your daily worries or concerns.
Instead of zoning out or staring at a TV as you exercise, focus on the sensations in your limbs
and how your breathing complements your movement.

If you’re walking or running, for example, focus on the sensation of your feet touching the
ground, the rhythm of your breath, and the feeling of the wind against your face. If you’re
resistance training, focus on coordinating your breathing with your movements and pay
attention to how your body feels as you raise and lower the weights. And when your mind
wanders to other thoughts, gently return your focus to your breathing and movement.

8: Yoga and tai chi

Yoga involves a series of both moving and stationary poses, combined with deep breathing. As
well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and
stamina. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by
attending group classes, hiring a private teacher, or at least following video instructions. Once
you’ve learned the basics, you can practice alone or with others, tailoring your practice as you
see fit.

What type of yoga is best for stress?

Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady
movement, deep breathing, and gentle stretching are best for stress relief.

 Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and
meditation, making it suitable for beginners as well as anyone aiming primarily for stress
reduction.

 Hatha yoga is also a reasonably gentle way to relieve stress and is suitable for beginners.
Alternately, look for labels like gentle, for stress relief, or for beginners when selecting a yoga
class.

 Power yoga, with its intense poses and focus on fitness, is better suited to those looking for
stimulation as well as relaxation.

If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or
ask the teacher.

Tai chi

If you’ve seen a group of people in the park slowly moving in synch, you’ve likely witnessed tai
chi. Tai chi is a self-paced series of slow, flowing body movements. By focusing your mind on
the movements and your breathing, you keep your attention on the present, which clears the
mind and leads to a relaxed state.

Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older
adults and those recovering from injuries. As with yoga, it’s best learned in a class or from a
private instructor. Once you’ve learned the basics, you can practice alone or with others.
 Tips for starting a relaxation practice

Learning the basics of these relaxation techniques isn’t difficult, but it takes regular practice to
truly harness their stress-relieving power. Try setting aside at least 10 to 20 minutes a day for
your relaxation practice.

Set aside time in your daily schedule. If possible, schedule a set time once or twice a day for
your practice. If your schedule is already packed, try meditating while commuting on the bus or
train, taking a yoga or tai chi break at lunchtime, or practicing mindful walking while exercising
your dog.

Make use of smartphone apps and other aids. Many people find that smartphone apps or
audio downloads can be useful in guiding them through different relaxation practices,
establishing a regular routine, and keeping track of progress.

Expect ups and downs. Sometimes it can take time and practice to start reaping the full
rewards of relaxation techniques such as meditation. The more you stick with it, the sooner the
results will come. If you skip a few days or even a few weeks, don’t get discouraged. Just get
started again and slowly build up to your old momentum.

MULTIPLE CHOICE QUESTION

Which one of the following could be classed as a cognitive schema?

a) That's it - my pain stopped me going to the cinema - that's something else I can't d
b) Come on - we haven't got all day - I'm going to be late!
c) People only respect you for what you do - not for who you are.
d) This is really making me anxious - I want to get out of here!
Ans- c

What is the ideal environment for starting to learn relaxation?

a) At home listening to deep music and taped instructions

b) Listening to instructions on headphones to avoid distraction
c) Led by a trained practitioner in a quiet room and comfortable chair
d) In a group context using biofeedback
Ans- c

Which one of the following could be classed as a cognitive schema?

a) That's it - my pain stopped me going to the cinema - that's something else I can't do.
b) Come on - we haven't got all day - I'm going to be late
c) People only respect you for what you do - not for who you are.
 d) This is really making me anxious - I want to get out of here!
Ans- c

What are the key goals of ACT?

a) Cognitive defusion
b) Contact with the present moment
c) Acceptance
d) All of the above
Ans-d

When is relaxation best used?

a) Immediately following times of significant stress

b) At times of both low and high stress
c) At times of great stress
d) As part of a meditation routine
Ans- b

Which of the following are the basic sources of stress

a) The Environment
b) Social Stressors
c) Physiological
d) All of the above
Ans-d

The following are the characteristics of Negative Stress

a) It causes anxiety
b) It feels unpleasant
c) It decreases performance
d) All of the above
Ans)- d

Which of the following statements is true

a) Habitual behaviour patterns like over scheduling, procrastination, etc. Can cause
negative stress
b) Thoughts like fear, worrying about future etc. can cause negative stress
c) Both ‘1’ & ‘2’ are true
d) None of the above
Ans)- c

Which of the following statements is true

a) Moodiness is a cognitive symptom of stress

b) Moodiness is an emotional symptom of stress
 c) Poor judgement is an emotional symptom of stress
d) Agitation is cognitive symptom of stress
Ans-b
Who was the first to describe the “fight or flight response”

a) Walter B. Cannon
b) Sigmund Freud
c) Atkinson Potter
d) Mrunal Sengupta

Ans- a

Which of the following is true about eliciting the relaxation response

a) Repetition of a word
b) Passive disregard of everyday thoughts
c) Both ‘1’ & ‘2’ are true
d) Doing weight training
Ans-c

Which of the following are true about the ‘Guided Imagery’ technique
a) It is like vivid daydreaming
b) You need a hypnotist for this technique
c) You need to rest in a sleeping posture
d) All of the above
Ans – a

Aches, shallow breathing and sweating, frequent colds are

a) Physical symptoms of stress
b) Behavioral symptoms of stress
c) Emotional symptoms of stress
d) Cognitive symptoms of stress
Ans-,a

Stress management is about learning

a) How to avoid the pressures of life

b) How to develop skills that would enhance our body’s adjustment when we are
subjected to the pressures of life
c) Both ‘1’ & ‘2’ are true
d) None of the above
Ans- b
Select the answer that correctly fills in the blank below.
Stress management training is based on a ______ theory of stress.

a) Cognitive
b) Behavioral
c) Cognitive behavioral
d) Psychodynamic
Ans-c

The goals of stress management training are to:

a) identify and change cognitive distortions

b) identify and reduce triggers using problem-solving strategies.
c) reduce high levels of muscular tension.
d) All of the
e) the above
Ans-d

Well's (2000) approach to managing emotional distress is known as the

a) self-regulation model
b) self-Regulatory Executive Function model
c) stress inhibition model
d) self regulation model
ans-b

Select the answer that correctly fills in the blank below.

According to Oldenburg and Harris (1996), stress management programmes in the workplace may attract as little as ______ per
cent of workers, even when given a high profile

a) 10
b) 4
c) 27
d) 34
Ans-10

Eriksen et al. (2002) found that following a worksite stress management programme

a) reduced reported work stress

b) reduced time off for sickness
c) reduced reported work stress
d) It did none of the above
Ans-d

Cognitive restructuring involves identifying and challenging the accuracy of stress enduring thoughts. Therapists often use the
Socratic Method (Beck, 1976) which is also known as
a) Guided discovery
b) Escorted tour
c) Guided tour
d) Escorted discovery
Ans- a