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Stress Management - Chapter 16

PHED Lecture
by

Stress Management

on 13 January 2013

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Transcript of Stress Management - Chapter 16

Chapter 16 Introduction to relaxation Objective Define and explain relaxation

Identify the benefits of relaxation

Explain tips for a successful relaxation experience

Experience the benefits of the Power Nap Introduction to Relaxation Techniques that put your body in a relaxed state reduce stress and tension

The best techniques are ones that will work for you and that you will use Stress Ball to the Rescue Do stress-relief products work?

Most stress products probably won’t work and some will help, especially if combined with a stress reduction exercise Understanding Relaxation Relaxation – the process of effectively moving the mind/body from stress response to relaxation response

True relaxation requires commitment and action Purpose of relaxation techniques is to directly activate parasympathetic nervous system activity A meta- analysis studied research to see if muscle and joint pain and associated symptoms can be reduced through relaxation techniques Relaxation Techniques Reduce Pain Research Highlight Results:

Decrease in pain intensity for musculoskeletal pain
Decrease in anxiety, depression and fatigue for fibromyalgia
Increase in mobility, balance, and coordination Relaxation Techniques Reduce Pain Research Highlight Source: “Relaxation as Treatment for Chronic Musculoskeletal Pain: A Systematic Review of Randomized Controlled Studies,” by Gunvor Gard et al. Physical Therapy Reviews, 13(5) (2008): 355–365. Increase in sense of personal control

Decrease in medication and health costs Relaxation Techniques Reduce Pain Research Highlight Benefits of Relaxation Slower heart rate

Slower breathing rate

Less muscle tension

Fewer symptoms of illness

Fewer emotional responses

More energy Getting Started Not every relaxation technique will work the same for everyone

Try each method several times

Give yourself a minimum of 10-20 minutes each day to practice a relaxation activity

Seclude yourself where you will not be interrupted

Minimize background noises

Practice the relaxation techniques during the recommended times of the day

Don’t be in a hurry to end the relaxation exercise

Approach each exercise without expectations

Keep an open mind

Don’t judge a relaxation exercise based only on what happens while you are doing it Relaxation Sensations Tingling
Warmth
Coolness
Floating
Heaviness
Pleasant numbness
Distortions in your sense of time Recommendations may need to be altered

Consult with your healthcare provider with questions or concerns Use Good Judgement Time For a Nap – A Power Nap Combines elements of several different relaxation exercises

Immediately powerful in restoring balance and homeostasis Benefits and Background Increase in energy

Increase in ability to focus

General feeling of rejuvenation How the Power Nap Works for Relaxation So efficient because of the position of the body during the exercise

Helps balance out the distribution of blood How to Do the Power Nap Lie down on the floor with knees at a 90 degree angle Close eyes and extend arms up over your head. After several deep, full breaths, place hands on abdomen with elbows touching the floor

Notice your abdomen move as your breath and focus on your breathing for a few minutes Place hands where they are most comfortable

Allow your shoulder to release into the floor

Return your attention to your breathing Consciously feel all of your facial muscles release

Return to your breathing

After about 10 to 15 minutes, slowly being to return to normal consciousness Carefully lift your feet off the chair, bring your knees to your chest, and roll to one side

When you feel ready, bring yourself to a seated position while still on the floor Adding the Power Nap to Your Daily Routine Two “best times”:

Late afternoon

Just before falling asleep Practice the Power Nap in the late afternoon and just before you go to bed The Power Nap LAB Answer the following question:
Afternoon:
How did you feel before, during, and after the exercise?

How did you feel several hours after completing the exercise? The Power Nap LAB Just before going to bed:
How did you feel before the exercise?

How quickly did you fall asleep?

How did you sleep and how refreshed were you upon waking up in the morning?

How did this differ from a typical night’s sleep? The Power Nap LAB Key Points Physical techniques help to reduce stress by altering the physiological impact of stress

The purpose of relaxation techniques is to activate the parasympathetic nervous system
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