The Psychoneurotic Significance Of The Use Of Relaxation Therapy In The Management Of Stress

Funom MakamaStarred Page By Funom Makama, 14th Mar 2014 | Follow this author | RSS Feed
Posted in Wikinut>Health>Mind & Spirit>Work Issues & Stress

Many philosophers and psychologists have pondered upon the mind-body questions for many years. Is tension in the mind or in the body? The evidence so far indicates that tension begins with a perception (in the mind), which then affects the body.

Relaxation Therapy

When individuals become worried, nervous, fearful or angry about something then the individual feels the tension to be in the muscles and not in the mind. This stress can alter almost every process in human repertoire. It can upset the individual’s hormonal balance and increase his blood pressure, heart rate, metabolisms, sugar consumption, and breathing rhythm.

Previous research findings on anxiety have shown that it is absolutely difficult for an individual to be anxious if his muscles are relaxed. Jacobson (1970), using what he described as “Progressive relaxation”, claimed that muscles can unlearn their habits of being tense (nerve rest method). His logic was derived from a theoretical postulation that all muscles receive nerves that emanate from the brain and spinal cord, so when these muscles relax, their nerves also relax. This process has a regulating effect on the nervous system and therefore, on thoughts and feelings.

The Jacobson’s Relaxation Techniques

Using Jacobson’s relaxation techniques and some refinements drawn from other sources, the following steps are constantly being used

Step I: Lie down in a quiet and dimly lit room; make yourself as comfortable as possible.

Step 2: Allow your eyes to close as you slowly take a deep breath. Hold your breath for ten seconds. Study the tension this creates in your chest, neck, abdomen and shoulders. Exhale slowly and relax. Imagine that the tension is leaving your body, and as you exhale say to yourself “My breath flows in and out like the tides”. Repeat these five or six times, then pause for twenty seconds.

Steps 3 and 4 Of The Jacobson’s Relaxations Techniques

Step 3: Tense every muscle in your body for ten seconds then let go and allow relaxation to occur. Observe the difference between your muscles when tensed and when relaxed. This is popularly known as the tension-release method. Repeat this procedure three times, keeping your mind completely free. Let thoughts come and go freely as they will. Don’t focus on anything. Just keep in mind the image of yourself lying down, relaxing more and more. Tell yourself that if you hear sounds, they won’t disturb you. At this point, you should be somewhat relaxed.

Step 4: Imagine as vividly as you can warm, soothing feeling centering your toes. Feel it moving through your bones, muscles and ligaments of your feet. It will soon make its way through your body to the top of your head. Imagine the feeling penetrating deep into your feet, and then passing through your ankles into the calves of your legs. Keep repeating to yourself: ‘calm, relax, let go

Step 5 Of The Jacobson’s Technique

Imagine the feeling moving up through your ankles into your thighs, relaxing you as it goes, relaxing all parts of your things. Next, imagine it moving up through your groin, buttocks and lower abdomen-relaxing all muscles, tendons and so on. Remember, there is nothing to think about except to relax. Again, try to get the image of yourself, lying there, relaxing and letting go.

Imagine the sensation moving up through your abdomen and lower back. Feel the muscles letting go, deeper and deeper. Feel the tension leaving your body. Imagine your visceral organs relaxing- the liver, kidneys, spleen, intestines, stomach. Next, the feeling moves up into your upper chest and back. Your heart and lungs are working smoothly. You feel calm and serene.

The feeling continues up into your neck and shoulders. Imagine the relaxation going down each arm to the fingertips. Just let go. No tension. Deeper and deeper, relax. Next, the feeling continues up, deep into your throat. Feel your tongue jaw muscles, let your mouth half open somewhat. Tell yourself: “Let go”.

Then the feeling moves into your facial muscles. Feel the tension leaving the tiny muscles around your lips, chin, cheeks and nose. Next, the soothing sensation moves into your eye-lids, eyeballs, eye muscles and eyebrows. Feel your eye letting go, floating freely, without tension. The feeling moves into your forehead, and then your scalp, down the back of your head. Keep letting go. Finally, the feeling penetrates deep into your brain. There is a soothing, relaxing peace, with nothing to think about. Your brain is calm and serene. The only image you have is of yourself lying there, completely relaxed. Now, feel your entire body loose and tension free, every blood vessel, tendon, nerve, ligament, membrane, gland and muscle. Enjoy the relaxation, the calm pause for about twenty seconds.

Steps 6 And 7 Of The Jacobson’s Technique

Step 6: Now count, to yourself, from one to ten and suggest that your muscles will let go further as you approach ten. Remember, whatever it is that you seen to be doing to relax, continue it far past the point where your body feels relaxed.

Step 7: Before you get up, you must bring yourself to an alert state of the mind. Do the following: begin counting slowly to 20, and when you reach fifteen, begin counting loud. Say to yourself, when you reach twenty, your eyes will open. After doing this, you will feel alert, alive and refreshed and all parts of your body will be relaxed and normal.

This relaxation process is expected to last for up to 15 minutes or more, Lying or sitting down comfortably.

For more on psychiatric cases, situations and disorders, click on the following links:
1. Alcoholism And Psychosomatic Disorders: Psychiatric Significance, Etiology, Clinical Presentations And Treatment
2. Drug Dependence: Psychiatric Significance, Clinical Manifestations And Treatment
3. Hysterical Neurosis And Anorexia Nervosa: Psychiatric Significance Of Their Clinical Manifestations
4. Organic Psychosis: Etiology, Clinical Manifestations, Diagnosis And Treatment Of Delirium And Dementia

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Comments

author avatar Lambasted
15th Mar 2014 (#)

A great post as always! What a gem you are. This page definitely deserves a star, please do not relent in sharing

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author avatar Funom Makama
15th Mar 2014 (#)

Tnx Lambasted

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author avatar Songbird B
16th Mar 2014 (#)

Another great article about coping with tension and learning to relax. Very detailed and beautifully presented Funom..\0/x

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author avatar Funom Makama
17th Mar 2014 (#)

thanks a lot Songbird B

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author avatar Funom Makama
22nd Mar 2014 (#)

These scammers will not seize to amaze me... I will leave this message here for everyone to see and know who you are!

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