2. Definition
Relaxation therapy is a broad term used to describe a
number of techniques that promote stress reduction,
the elimination of tension throughout the body, and a
calm and peaceful state of mind. In
A decrease in tension or intensity , resulting in
refreshment of body and mind. A state of refreshing
tranquility .
3. What is Relaxation Therapy?
During sleep, the mind can remain active, though the
rhythm is slower than that of the mind when awake. Have
you ever slept for a full night, but awoke still feeling tired?
When the mind is active, sleep is not always restful.
The aim of relaxation therapy is to quiet the mind; to allow
thoughts to flow in a smooth, level rhythm, and induce the
relaxation response. This mental quiet allows for rest and
rejuvenation that does not always occur, even during sleep.
Relaxation therapy does not attempt to empty the mind,
since it is not possible to think of nothing. In relaxation, we
focus the mind, and relax both mind and body.
4. Purpose of relaxation therapy
Relaxation therapy techniques calm the body and
provide a natural cure for symptoms of
stress and anxiety by inducing the relaxation
response - the opposite of the body's stress response
Prevent excessive arousal
Decrease the physical and mental symptoms of
nervousness
Alternative to motivational methods to not over arouse
the athlete.
6. Progressive Muscle Relaxation
The most common form of relaxation
Involves the athlete tensing and relaxing muscle
groups from top to bottom.
Objective is to reduce muscular tension
Reduces heart and breathing rate
Should not be used before competition
7. Autogenic Training
Relies upon feelings of heaviness and warmth in
muscles.
3 parts:
- Creation of the feelings of heaviness and warmth
- Use of imagery of relaxing scenes
- Use of specific themes
8. Meditation
Involves deep breathing and concentration
Allows tension to leave the body with exhalation.
Forms:
- sitting quietly for 20 minutes
- focusing on a word or symbol
whilst controlling breathing.
9. Biofeedback
Uses instruments which measure changes in bodily
functions.
Instruments can measure changes in:
- Skin temperature
- Sweating
- Heart rate
- Breathing
- Muscle activity
- Brain waves
10. Exercise
Can improve mood state
Reduce muscle tension
Light, aerobic exercise
Examples:
- Going for a light jog
- Doing exercises such as Tai Chi
13. Sayings/mantras
Key positive statements the participant repeats out
loud or to themselves.
Helps the athlete to remain calm before competition
14. Visualization
Mental imagery
Requires participant to create a picture in their mind
Example:
Can see themselves winning the event they are about
to participate in.
18. Hobbies
Any activity that you find relaxing and slows the body
and mind
Examples:
1. Reading
2. Playing a musical instrument
19. Yoga
Variety of Indian forms of exercise
Helps promote:
- Balance
- Coordination
- Flexibility
- Meditation
20. Precautions
Relaxation techniques that involve special exercises or body
manipulation (massage and yoga )may not be suitable for individuals
with certain health conditions such as arthritis or fibromyalgia. These
individuals should consult with their healthcare professionals before
engaging in these therapies.
Biofeedback may be contraindicated (not recommended) in some
individuals who use a pacemaker or other implantable electrical
devices. These individuals should inform their therapist before starting
treatments, as certain types of biofeedback sensors have the potential
to interfere with their use.
Relaxation therapy may not be suitable for some unwilling patients.
Some relaxation therapies may also be inappropriate for cognitively
impaired individuals (e.g., patients with organic brain disease or
a traumatic brain injury) depending on their level of functioning.
21. Role of the nurse in relaxation
therapy
Assessment –genetic influence ,past experience ,client
perception of the stressor ,adaption response
Diagnosis
1 risk prone health behavior
2 anxiety
3 disturbed body image
4 coping , defensive
5 decisional conflict
6 fear
7 hopelessness