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General Methods of Relaxation Most people use a variety of ways to help them to relax. Although these methods may work for some and not for others, they are general methods of relaxation, or GMOR. These methods do not allow us to achieve a relatively high degree of mental passivity or inner peace or calm. That is, we are still attending to potentially emotional events in the environment around us. It is mainly for this reason that it was previously suggested that some of the activities, for example, taking a vacation, watching a television show, which are associated with this general method of relaxation can, depending on the circumstances, be stress-producing themselves. What follows are various types of relaxation methods used that could fall under this category of general relaxation. Engaging in Non-Stressful Outdoor Activities Getting Away From It All Many people feel that when they are faced with certain pressing or demanding life conditions (i.e., stressors), the best way to relax is simply to get away from it all (or GAFIA). These activities can involve inside as well as outside recreational, stress-free activities. Some outside-related activities include: taking a slow drive in the scenic country-side; and playing non-competitive games. All of these and similar activities take one both physically and mentally away from stress-provoking situations (e.g., the attending school work). One of the major factors accounting for the non-stressful nature of the above mentioned activities has to do with the fact that their outcomes don't usually depend on any other factor being fulfilled, e.g., competition and the need to win. EXAMPLE: If you go for a leisurely ride, because you are not rushed to reach to any particular destination, you can fully appreciate and enjoy the scenic view and the ride with no competing worries.Be Creative in Doing Boring Activities There are many activities at college that you have to accomplish that may be viewed as boring "chores," and therefore, potentially stressful for you (e.g., filing class papers in designated folders, library research, cleaning up our living and working areas). As a result of the nature of these activities, you simply don’t like doing them. What you have to learn to do is try turning these customary chores into fun-related activities, for example, be creative in how you do your library research for your class paper. One way to be relaxed and accomplish a task such as doing library research for a class paper is to reframe the task. That is, how you perceive the task (see Chapter 17 on Cognitive Restructure where reframing was discussed in stress book). By reframing it, you come to see it in a different light, possibly as more enjoyable (because you are now including your friends) a task than previously thought, hence the motivation to accomplish it. It certainly helps to make the task less stressful and acceptable to you if you simultaneously engage in other stimulating activities (like socializing with friends) when you are doing the task (collecting library information) itself. If this is accomplished, these chores, whether they include cutting your grass and/or filing papers, will then be easier to do and, at the same time, they can become both satisfying and relaxing for you. Engaging in Non-Stressful Indoor Activities The Power of Warm Water There are various indoor, non-stressful activities that can be done. The important factor associated with these activities is that you find them relaxing and they work for you. An EXAMPLE of this activity is taking a warm bath, which is in itself relaxing and soothing for your muscles. If you do not have access to a bath, you can take a warm shower. Try adjusting the shower head so that it gives off a slow pulsating stream of water. This pulsating stream of water should be directed to areas of your body that tend to hold tension, e.g., the shoulders, upper and lower back, and the back of the neck. Whatever the activity, keep on doing it if, by your standards, it makes you feel relaxed and refreshed. The major characteristic of all these categories of events is that, while they all require some "mental activity" (i.e., attention and concentration), they are for the most part: a) non-competitive; b) different from routine daily activities; and, perhaps, most importantly of all, c) they are both pleasurable and relaxing for you. In short, they are totally enjoyable! Therefore, if you select a method of relaxation from this general category, you should make certain that it fulfills, in your estimation, these important stress reducing conditions. The major characteristic of all these categories of events is that, while they all require some "mental activity" (i.e., attention and concentration), they are for the most part: a) non-competitive; b) different from routine daily activities; and, perhaps, most importantly of all, c) they are both pleasurable and relaxing for you. In short, they are totally enjoyable! Therefore, if you select a method of relaxation from this general category, you should make certain that it fulfills, in your estimation, these important stress reducing conditions. Physical Activity: Stretching and Swimming Physical activity can reduce stress and the stress response. Aerobic exercise the kind that increases your heart rate, such as walking, running, bicycling, or swimming, is especially useful for counteracting the harmful effects of stress for college students. Stretching is also a good way to relieve muscle tension. When you stretch muscles relax and you feel less tense. Regular, moderate physical activity may be the single best approach to managing stress. As a general rule, it is important to exercise three times a week for a minimum of 30 minutes each time. Choose a variety of activities that you enjoy to prevent exercise from being a burden. Swimming is an all round physical activity that is highly recommended for college students. Whether it is early or late evening swims at the indoor college pool, or the enclosed pool at the local YMCA, students can achieve a genuine feeling of relaxation after completing their leisurely swims. Reading in a Quite Location Reading can be very relaxing if it is done in a quite and undisturbing location. While you may not necessarily want to read your text book at this time, you may select an entertaining book that you deem acceptable. Usually these books that are selected are non-threatening, enjoyable and pleasing to read. However, the environment in which you read the book makes a difference if the experience is relaxing or not. While a secluded place on campus is one such ideal location to read a book and feel relaxed, another can be the library, especially in areas (like the stacks) that are usually very quite and peaceful. Systematic Methods of Relaxation As previously mentioned, compared to the general methods, systematic methods of relaxation or SMOR, as they are introduced in this book, are more recent and specific techniques of relaxation. However, although they are becoming increasingly popular, they are not as widely used as the general methods of relaxation, or GMOR, mentioned before. One reason is that SMOR are not readily accessible to the average person because, as will be outlined later, they usually require more specific knowledge and training for their implementation. Nevertheless, SMOR have proven to be more reliable and effective than techniques associated with GMOR. This has been particularly true when assessing a) how people have reached their desired level of relaxation or "mind functioning" (e.g., in biofeedback) and b) the scientific validity of these methods for verification and other reasons. Although there are several explanations for the relative effectiveness of the SMOR in achieving relaxation, a major one is that the training techniques under these methods are both consciously learned and systematically applied to daily situations. Also, when these techniques are applied, a deliberate cognitive (or mental) action is taken along with a carefully focused attention to achieve one and only one objective, i.e., to have a relaxed and functioning body with a clear mind, as well as a focused and "tuned perception" of daily life events. In short, the mental passivity referred to before, which is so important for effective relaxation to occur, is more widely achieved using these SMOR techniques. Another reason why these SMOR techniques are relatively effective has to with the fact that, when they are carried out correctly, they stimulate "key" nervous (e.g., parasympathetic) systems, which in turn act to reduce the arousal of our internal organs (which is part on the internal stress reaction). An additional benefit derived from systematic relaxation training is referred to as the "carry-over effect." That is, through the regular practicing of systematic relaxation techniques, your mind and body become conditioned to respond even to relatively low levels of internal physiologic arousal (i.e., from perceived stressors), even when you are not consciously trying to relax. EXAMPLE: If you regularly practice any one of the relaxation techniques before your day begins, say in the mornings before going off to school, you will become less mentally and physically "drained" in response to perceived stressors throughout your day. There is an increasing variety of SMOR training techniques currently used to achieve relaxation. As is expected, these techniques have their advocates and detractors. There is no one universally acceptable technique that will work equally well for all people. You simply have to see which one, if any, works the best for you and stick with it. What follows is a brief overview of selected techniques that qualify as SMOR. Where applicable, follow the instructions and practice each technique and see which one or a combination of techniques work the best for your needs. Because of limitations of space, a more thorough coverage of these methods of relaxation is not possible; however, use the reference list at the back of this book as a guide to locate specific books and additional information regarding these techniques. Deep Breathing When you feel tension beginning to build up during your day, it is advisable to take a few minutes to relax. One way to do this is by controlling your breathing. This has the effect of relaxing selected muscles in your body, as well as increasing the supply of oxygen to your body system (e.g., your brain and related organs). However, for the breathing to be effective, it must be carried out correctly. Procedure: The position of your body is "key" to achieving success. Make yourself as comfortable as possible. If it is convenient, lie on your back with your feet slightly apart and knees bent. Breathe slowly through your nose, inhale deeply and slowly, let your stomach expand. Next, exhale slowly and completely through your mouth at the same time letting your jaw and neck muscles relax. Practice this procedure for several minutes until it becomes natural and rhythmic. Rather than doing this breathing exercise only when you feel the need to, adopt a more "prevention approach" and do the breathing exercise at least twice each day, preferable in the mornings and in the afternoons using approximately 15-20 minutes duration for each session.Meditation Meditation is increasingly becoming a widely used technique for relaxation. There are several forms of meditation, ranging from the more "popularized" Transcendental Meditation or (T.M.) to the old Eastern meditative disciplines such as Yoga and Zen. In its basic form, meditation is the art of deliberately emptying the mind of its customary demanding bodies of thought, and allowing an inner "voice" to speak to your innermost "soul." In essence, the technique allows the mind and body an opportunity to rest, relax and, if need be, recover from prior stressful experiences. Procedure: The success of this technique is very much dependent on your body's position. More specifically, the muscles in your body should be consciously relaxed. Choose a "comfortable" position, preferable on an upright chair, in which you feel you can sit for approximately 20 minutes without feeling any strain on your back or legs. Now close your eyes and inhale and exhale deeply and slowly a few times, allowing your body to go limp. At this point, clear your mind of any conscious thoughts and concerns, and just attempt to listen mentally.This process will not occur easily at first. As a matter of fact, ordinary thoughts will come flowing back into your mind, but you must try to resist them. As time goes on, you will acquire the ability to resist the intrusion of these "undesirable" thoughts for shorter, then, eventually, longer periods of time until you achieve the point of doing it without interruption for the desired 20 minutes, twice daily periods. As you are able to perfect this technique, you will find that this "quiet time" is a cherished period of "peace" in the midst of a forever "fast-moving" world around you. The good thing about this technique is that you can practice it just about any place, e.g., in the car pool or train going to or coming from work; in the park; at home; and at work during breaks. The major criterion is that there be relative quietness around you and that you will be uninterrupted for at least 20 minutes. PositiveImagery This is a relatively new technique used for relaxing. Using imagery means creating mental pictures that activate the "natural" relaxation response in your body. These mental pictures can be provided by an outside source, e.g., an instructor, or they can be created by you. Our bodies seem to respond more readily to pictures created in our minds than to verbal commands. Procedure: Position yourself in a situation that is comfortable and, if possible, quite as well. Allow your mind to enjoy for at least 5 minutes some quiet scene that has been a favorite of yours in the past. EXAMPLES include: a scenic country side; the sun setting behind the backdrop of mountains in the evening; a slowly running stream where fish and other animals exist; a gracefully falling waterfall; the beautiful sounds coming from birds and other small animals in the woods at early morning. These and a variety of other "scenes" you can think about can be very refreshing and, thereby, relaxing for you. Again, the beauty about this technique is that you don't have to be physically at the "scene" of any of these experiences; you have only to allow your mind to construct them realistically to experience their primary "rewarding benefits" of relaxation.Massage Therapy Therapeutic massage, or simply massage therapy, is increasing in popularity simply because it fills the gap created by our modern-day stressful living. Massage is one of the oldest forms of health treatment. It use has been documented from records taken from the Japanese, Chinese, Egyptian and Arabic cultures. Hippocrates, the reputed father of modern medicine, prescribed massage for patients and athletes. Since approximately 75-80 percent of all the illnesses we suffer today are related to tension and emotion, massage therapy, by its very nature, represents a tremendous benefit to countless of people who suffer from nervous tension and emotional stress. While there are a variety of massage types, Swedish Massage remains one of the most widely practiced forms used for many reasons, including relaxation and improvements in health. Massage acts on the nervous system to compensate for the body’s response to stress. Essentially, it helps in relaxing muscle tension and allowing the heart rate, circulation and blood pressure to return to normal. Many people report having a rejuvenating experience following a therapeutic massage. The following are a few of the known effects of massage therapy: a) increase in circulation of blood and lymph; b) relieving muscle tension, including the "re-education" of the muscles after trauma; c) promoting the relaxation response and generalized feeling of well-being; d) pain reduction; and e) generalized stress reduction. In terms of stress reduction, therapeutic massage allows us to relax. Sometimes we forget how to relax and, perhaps more importantly of all, that we are allowed to relax. Massage provides an opportunity to release tension and do "repair" on both psychological and physiological levels. It has been reported that the therapeutic touching involved in massage encourages the release of hormones that produce the tense "fight-or-flight" internal stress reaction, which was mentioned in Section two of the book. Procedures: Unlike the other forms of systematic relaxation, therapeutic massage puts you more in a receivership role where the certified massage therapist or MT does all of the work on you for you. Generally speaking your MT begins the session by asking you some basic health questions simply because there are some conditions for which massage is not appropriate. As there are various types of therapeutic massages, the exact procedure will vary as a function of the type being used. However, as mentioned before, the Swedish is one of the more popular methods used.Therapy is given by a certified MT who has had training in basic anatomy and physiology, as well as massage. The therapist may also have other skills in related areas (e.g., Aromatherapy, Reflexology, Deep Tissue Massage, Trigger-point, acupressure, Rolfing, Myofacial release and Reiki). Whatever the form of massage used, it can be done in a shortened 10-15 minute format or a longer 45-90 minute format. The shorter session, which is sometimes called a "stressbuster" massage, is done in the seated position (hence its label "seated massage"), in a specially designed chair, using no oils and without disturbing everyday "work attire." Basically, it concentrates attention to the neck, shoulders, back, lower back, arms and hands. Through pressure on specific stress release points, as well as gentle manipulation, the body is able to throw off its built-up tension. As mentioned before, an increase in circulation is a byproduct of massage.. Because this type of massage is usually done in an office, its main advantage (i.e., over the longer version) is that it leaves you feeling awake, alert, and ready to continue your daily work and related activities. The important bottom line, however, is that you feel totally relaxed and rejuvenated. In the case of the longer and more intensive form of massage, after taking your medical history your MT leaves the room while you undress to the level that you feel most comfortable (i.e., fully or partially) and you cover yourself in a fresh sheet and relax on a table in the room. Your MT enters and makes sure that you are properly covered, comfortable and relaxed. Some sort of oils or lotion may be used. In the case of Swedish Massage, it usually begins with a light steady touch. This in turn is usually followed by broad, flowing strokes, kneading and friction. These activities start calming your nervous system and tension locked up in your muscles begin to be released in your superficial muscles. As your body becomes more relaxed, your MT works more deeply to relax specific areas (especially these areas you discussed with the MT that needed the greatest work, e.g., neck muscles). Deep tissue massage is work affecting deeper layers of muscle and connective tissue to break up accumulated congestion and speed removal of the body’s metabolic waste. ProgressiveRelaxation This is a relatively new technique used for relaxation. Progressive relaxation is a technique that focuses on muscle group awareness, where you actively tense and then deliberately relax one group of muscles after another. Again, this technique will be more successful if you are in a relatively quiet surrounding and in a comfortable position either lying on your back or sitting in an upright chair. Procedure: This technique can be facilitated by an external source, e.g., an instructor, or you can give yourself instructions verbally or mentally. Whatever the case, instructions are given that will systematically progress from one muscle group to the next indicating when you should tense and when you should relax. Until you get accustomed to the technique, it would be advisable to let someone knowledgeable with the procedure carry you through the exercise. If done correctly, you should feel more relaxed after you have applied the technique. And like the other techniques, it is advisable that you practice it at least twice a day for 20 minutes duration. The ideal times are during the morning before you begin your day and in the afternoon after you have just about completed your day. It should be noted that this technique is especially helpful during certain experiences, for example, when you are agitated, angry, and/or frustrated. The physical activity in these conditions helps in releasing the tension you are trying to release. Biofeedback This is not only another relatively new technique to achieve relaxation, but it is perhaps the only one that requires, particularly at the onset, the use of "space age" electronics. It is due perhaps to this latter factor, why this technique is relatively more expensive and somewhat more inaccessible to many people than the other techniques. It is perhaps because of this latter factor why biofeedback has not yet enjoyed a more popular appeal among the "general" public. Biofeedback uses various types of instruments to measure the manner in which your body operates. Therefore, by carefully monitoring the operation of your body, these instruments can detect the onset and level of the stress response. More specifically, information concerning your heart rate, hand temperature, muscle tension, perspiration levels, and brain wave activity is transformed by modern-day electronic equipment into various signals that you can either: see (visual), hear (audio), and/or feel (tactile). By trial and error you learn how to control your bodily functions that you thought were under the control of the body's involuntary system. Therefore, it is reasoned that with such "voluntary" control on your part, you can learn to control many of your everyday stressors that are likely to activate the stress response in your body. Procedure: This technique can be practiced on your own if you have the necessary biofeedback equipment or you are in some defined laboratory setting under the supervision of an instructor. Whatever the source and depending on the type of equipment available, when you are in the sitting position "electrodes" are placed either on your fingers, skin, forehead, and chest. Whatever the particular site of attachment used for the electrodes, the idea is to ascertain and monitor underlying electrical activity and information in your body. This information pertains to, for example, your pulse rate, brain wave, heart rate, and muscle activity/reactivity. This information, which indicates your present level of "tension," as exemplified through your underlying bodily activity, is fed or shown to you through one of several sensory sources, i.e., visual and audio, on the biofeedback equipment. With this information in hand, you are supposed to modify the "readings" (as they are warranted) by a conscious manipulation of your body system, using selected, conscious mental activities. EXAMPLE: If your pulse rate was shown to be too high, and you were in a confined clinical setting, you would be instructed to use, for example, mental imagery to lower your pulse reading and, very importantly, witness how successful you are in achieving this or similar objectives. It is reasoned, that once you learn to modify your body mechanism via mental thought, you will no longer need to be "hooked up" to the biofeedback machine anymore to attain acceptable body functions, which undoubtedly include relaxation. When you have, through regular practice sessions, learned to control your "body activity" whenever the situation warrants it, you can now begin to initiate the process in the future without being attached anymore to the biofeedback instrumentation. The Technique ofReZeroing The complexities of our modern-day living suggest that we should, especially because of health implications, relax and "regroup" our resources as often as our schedules will allow. "Rezeroing" is a simple technique that will allow you to: a) relax, b) "recharge your mental and physical energies, and c) as a result be in a more "resourceful" position to deal with potential life stressors on a daily basis. Learning to relax on a regular basis is an important part of coping with stress. Whatever method you use to relax, use it often. But you should still aspire to achieve a much more "overriding" effect from relaxation, which would go a very long way in allowing you to achieve more lasting and effective stress management skills. The sum total that you should try to achieve, using any one or a combination of the afore mentioned relaxation techniques, be it from the GMOR or the SMOR, is to try regain your maximum "equilibrium" point of origin. Theoretically, this is the point where you were at before you got tense, anxious, or under stress. It is the "ideal" point where all your body systems were functioning as they were fully capable of functioning. In other words, you should try, preferable at the "beginning" of your day, to literally "reset" your sensory and bodily apparatus back to the position of optimum efficiency. This is what is referred to as "ReZeroing." Because of the all-encompassing nature of ReZeroing as a form of relaxation, it is presented last as an important form of SMOR. Procedure: This is a very simple technique which is recommended to be done at the start of each day just as soon as you get up in the mornings. In essence, it combines some of the techniques already referred to before, e.g., progressive relaxation and deep breathing. At first you locate a spot that is "quite" so that you will not be disturbed for at least 15 minutes. Focus on the inner workings of your body and try to compare your body with that of a thermometer, especially the "mercury" in the center of the thermometer, which is at its highest point. As you imagine the mercury being systematically lowered to the initial point of "ZERO" (0), think of your entire body system (e.g., heart, blood pressure and kidneys) similarly. Another way to rezero is to focus on a "slot machine" that has three columns of nines (9s), and now these nines (9s) are returning to zeros (0s), i.e., their baseline positions or points of origin. Think that your body system is "elevated" (as in the case of the mercury or the higher numbers in the slot machine) because of the previous day's working, but now you have to return it to its initial point of maximum effectiveness, ZERO or BASELINE. Having understood the analogy of your body system with that of the "falling mercury" in the thermometer, or with 9s changing to 0s, focus now entirely on the falling or "ReZeroing" of your combined body system. If this is done repeatedly and successfully, you will literally feel "charged-up" to deal with all the potential stressors that you are likely to perceive and experience as you begin your daily activities.
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