As told earlier, anxiety is a problem that we all encounter in our lives. The author suddenly associated with a past news, said a driving school instructor to give easy to nervous anxiety of the candidates in the driving test before taking insulin to relieve anxiety, the results of the candidates ate drowsy, had to abandon the test. The good intentions did a bad job. Sometimes, mild anxiety with non-pharmaceutical methods can also achieve good results. Relaxation therapy is introduced next.
Brain workers practice relaxation to quickly eliminate brain fatigue; physical workers practice relaxation to quickly eliminate muscle fatigue. College students in higher education practice relaxation to reduce fatigue, and also to enhance memory and relieve tension before exams. For patients who have difficulty sleeping and poor insomnia, relaxation can help them fall asleep. For “subhealth” people, relaxation has a special regulating, restoring and therapeutic effect. Clinical practice has proved that relaxation has a good auxiliary treatment effect on some diseases, such as hypertension, coronary heart disease, glaucoma, neurasthenia, gastrointestinal disease, asthma and other diseases; it can also play a good analgesic effect on pain caused by various reasons.
The three commonly used relaxation methods are briefly introduced to you, and you can choose one according to your favorite.
(a) Progressive muscle relaxation training method (PMR), first created by American physiologist Edmund Jacobsen (Edmundjacobsen) in the 1930s, and then gradually improved, widely used, is a good method of relaxation.
It is a good method of relaxation. The specific practice is through the repeated alternating training of contraction-relaxation of the main muscles of the whole body, so that people can experience the different sensations of tension and relaxation, so that they can better understand the tension response and relax actively, and finally achieve the purpose of physical and mental relaxation. Therefore, this relaxation training not only affects the musculoskeletal system, but also keeps the cerebral cortex at a low level of arousal, and can play a role in adjusting the functions of various organs of the body.
In each of the steps of this relaxation training, the most basic and core movements are.
1. Tighten the muscles and notice the feeling of this tension.
2, Hold this tension for 3-5 seconds, then relax for 10-15 seconds.
3, Finally, experience the sensation of the muscle when relaxing.
After the progressive muscle relaxation training method training, you will generally feel clear-headed, calm, comfortable and energetic.
The following is the procedure of progressive muscle relaxation training method.
”First, let you tense the muscles of your whole body, and then relax the muscles of your whole body. The point of tension and relaxation is to make you experience the feeling of relaxation, so that you can learn how to maintain the feeling of relaxation.”
”Next you gradually tense and relax the muscles of your whole body, starting with the hands, followed by the upper limbs, shoulders, head, neck, chest, abdomen, hips, lower limbs, and up to the feet, performing the practice of tensing and then relaxing each group of muscles in turn, and finally achieving total body relaxation.”
Step one.
”Take a deep breath in until you can’t inhale anymore and hold it for a while.” (pause for 10 seconds)
”Okay, please breathe out slowly, breathe out slowly and exhale as cleanly as possible.” (Pause for 5 seconds)
”Now let’s do it again. Please take a deep breath in and hold it for a moment, hold it for a moment.” (Pause for 10 seconds)
”Okay, please breathe out slowly, breathe out slowly.”
Step two.
”Now, please extend your forearm, clench your fist, clench hard, and experience the feeling of tension in your hand.” (Pause for 10 seconds)
”Okay, please relax and do your best to loosen your hands and experience the sensation of relaxation. You may feel heavy, relaxed, warm, these are the feelings of relaxation, please experience this feeling.” (Pause for 5 seconds)
”Let’s do it again now.” (Same as above)
Step 3
”Now bend your arms, tense the muscles of your arms hard, hold for a while and experience the feeling of muscle tension in your arms.” (Pause for 10 seconds)
”Good, now relax, completely relax your arms, experience the feeling of relaxation.” (Pause for 5 seconds)
”Let’s do it again now.” (Same as above)
Step 4
”Now tighten your shoulders inward, hard inward, hold for a moment, hold for a moment.” (Pause for 10 seconds)
”Okay, relax, relax completely.” (Pause for 5 seconds)
”Let’s do it again now.” (Same as above)
Step 5
”Now lift your shoulders up, bring them as close to your earlobes as you can, lift them up hard, hold for a moment, hold for a moment.” (Pause for 10 seconds)
”Okay, relax, relax completely.” (Pause for 5 seconds)
”Let’s do it again now.” (Same as above)
Step 6
”Now start paying attention to the head muscles.”
”Please crinkle the muscles in your forehead, crinkle them, hold them for a moment, hold them for a moment.” (Pause for 10 seconds)
”Okay, relax, relax completely.” (Pause for 5 seconds)
”Now, please close your eyes tightly, close them hard, hold them for a moment, hold them for a moment.” (Pause for 10 seconds)
”Okay, relax, relax completely.” (Pause for 5 seconds)
”Now, turn your eyes, from up, to the left, to the bottom, to the right, increase the speed; good, now turn your eyes from the opposite direction, increase the speed; good, stop, relax, relax completely. “(Stop for 10 seconds)
”Now, tighter your teeth, clench hard, hold for a moment, hold for a moment.” (Stop for 10 seconds)
”Okay, relax, relax completely.” (Pause for 5 seconds)
”Now, press your tongue hard against your palate and hold it for a moment, hold it for a moment.” (Pause for 10 seconds)
”Okay, relax, relax completely.” (Pause for 5 seconds)
”Now, press your head back hard, hard, hold it for a moment, hold it for a moment.” (Pause for 10 seconds)
”Okay, relax, relax completely.” (Pause for 5 seconds)
”Now, tighten your chin, tighten inward with your neck, hold for a moment, hold for a moment.” (Pause for 10 seconds)
”Okay, relax, relax completely.” (Pause for 5 seconds)
”Let’s do it again now.” (Same as above)
Step 7
”Now, please pay attention to the trunk muscles.” (Pause for 5 seconds)
”Okay, please extend your shoulders back, extend them back hard, hold for a moment, hold for a moment.” (Pause for 10 seconds)
”Okay, relax, relax completely.” (Pause for 5 seconds)
”Let’s do it again now.” (Same as above)
Step 8
”Now, please tense the muscles of the buttocks, the Dantian section (ten centimeters below the navel) lift up hard, hard, hold it for a moment, hold it for a moment.” (pause for 10 seconds)
”Okay, relax, relax completely.” (Pause for 5 seconds)
”Let’s do it again now.” (Same as above)
Step 9
”Now start relaxing the thigh muscles.”
”Please press forward and down firmly with your heel, tensing your thigh muscles, hold for a moment, hold for a moment.” (Pause for 10 seconds)
”Okay, relax, relax completely.” (Pause for 5 seconds)
”Let’s do it again now.” (Same as above)
Step 10
”Now, lift your legs up (left then right or right then left), lift hard, bend your waist, bend hard, hold for a moment, hold for a moment.” (Pause for 10 seconds)
”Okay, relax, relax completely.” (5 seconds pause)
Step 11
”Now start relaxing the calf muscles.” (Pause 5 seconds)
”Please tense your calf muscles by turning your toes upward with force and pressing your heels downward and backward, hold for a moment, hold for a moment.” (Pause for 10 seconds)
”Okay, relax, relax completely.” (Pause for 5 seconds)
”Let’s do it again now.” (Same as above)
”We’re going to do it again now.” (Same as above)
Step 12
”Now, start practicing how to relax your feet.” (Pause for 5 seconds)
”Okay, tense your feet, tense your toes hard, tense them hard, and hold them for a moment.” (Pause for 10 seconds)
”Okay, relax, relax your feet completely.”
”Let’s do it again now.” (Same as above)
Closing words.
”That’s the whole progressive muscle relaxation training process. Now, feel the muscle groups in your body, from the bottom up, and every group of muscles in your body in a relaxed state.” (Pause for 10 seconds)
”Please further notice the feeling after relaxation, when you have a warm, pleasant, comfortable feeling, and try to keep this feeling for 1 to 2 minutes.” (Pause for 1 minute)
The above is the procedure of progressive muscle relaxation training. After mastering this procedure, you can practice it by yourself and perform it 1 to 2 times a day for 15 minutes each time, and ask to be persistent, step by step, and insist on training, which will eventually achieve better results.
If you can’t reach the relaxation state by yourself through this self-training, you can come to our section and have professional staff to guide you and help you reach this relaxation state. Most of the time, anxiety can be solved by self-adjustment. Believe in yourself, you can do it!