coping strategies II
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The Relaxation Response:
- Developed by Herbert Benson MD
- Benson was recognized as the medical pioneer of the mind-body connection
- Based on the premise that a physical state of deep rest counteracts the body's right or flight response.
Outline of the process:
- 1. Client exerts deliberate tension to a muscle group followed by
- 2. Subsequent relaxation of that muscle group resulting in muscle relaxation as the tension ebbs away
- 3. Controlled breathing increases the effectiveness of the process.
Procedure for progressive muscle relaxation:
- 1. Sit in a comfortable place away from noise or distractions.
- 2. Clear your mind and focus on your breathing.
- 3. Clear your mind.
- 4. Take several "controlled breaths" (breathe in through your nose and out through your mouth very slowly)
Progressive muscle relaxation component:
- Start with your hand and tense them for 8-10 seconds then release and relax the same area for 8-10 seconds.
- Follow a progression with all body areas
- Arms, shoulders, neck
- Forehead, eyes, jaw
- Stomach, buttocks
- Thighs, calves, feet, and toes
Suggested verbal cues for relaxation procedure:
- It's ok
- Let it go
- Stay calm
- Trust in God
- All things are passing
- To assure success practice twice a day for at least once a week.
Precautions with relaxation therapy:
- If the patient has a history of muscle spasms, back problems, or serious injuries - current or in the past - special variations and consultations may be needed.
- The relaxation response may produce orthostatic hypotension.
The use of relaxation and mental visualizations to improve mood and/or physical well being.
Benefits from guided imagery:
- Reduction of stress and anxiety
- Decrease pain
- Improved cardiovascular
- Enhanced healing
- Enhanced sleep and rest
- Improves self confidence
- Assist in dealing with losses
- Special forms of imagery used with healing, pain control and mental rehearsal.
Precautions with guided imagery:
- May induce sleep or decrease reaction time.
- Images may provoke negative visualizations.
- Should be considered adjunctive therapy.
Suggestions for guided imagery:
- Allow at least 15-20 minutes
- Wear comfy shoes
- Din the lights and close your eyes
- May use music, nature sounds during this process
- Avoid and remove all distractions
Techniques for guided imagery:
- Attain a relaxed state first
- May use deep breathing or imagine you are climbing stairs and with each step you are more relaxed.
- Imagery is most effective when the mind and body are still.
Focus on details:
- Overall mood
Purpose of assertiveness training:
To increase control over life's situations by communicating needs and fostering self assurance.
Exercise in assertiveness training:
- Write a sentence summarizing a recent stressful situation.
- Write a sentence that assertively addresses the situation
- Use tact and diplomacy
Making a choice to focus your mind on something.
EFT - Emotional Freedom Techniques:
- A new type of "energy psychology" developed by Gary Craig
- Emotional accupressure
- Positive affirmation
Additional expamles of therapy:
- Music therapy
- Pet Therapy
- Time or anger management, group support.
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