Relaxation training is one of the easiest, accessible and effective methods in eliminating tension and reducing anxiety. There are many techniques to induce muscle relaxation, such as progressive relaxation training, biofeedback, hypnosis, yoga and meditation therapy.
Progressive relaxation training is one of the most common methods used to treat anxiety disorders. Progressive relaxation training is for patients to learn to loosen up their whole body muscles and control their emotions to become very relaxed, thereby improving or eliminating psychological discomfort such as tension, anxiety and anxiety. With the improvement of mood, insomnia and various physical symptoms will also be improved accordingly. Lv Yongliang, Psychiatry Department, Suzhou Guangji Hospital
The specific method is: under the doctor’s guidance, adopt a sitting or lying posture; contract and relax the muscles of the head and face, upper limbs, chest and abdomen, and lower limbs in turn, contracting each muscle for 5-7 seconds, and then relaxing for 20-30 seconds. Do the whole process can be repeated, and find that there is still tension in the parts can be repeatedly practiced 2-5 times. Practice 2 times a day for 15 minutes each time. The doctor’s instructions are available on audio tape, so you can listen to the tape while practicing.