Relaxation therpy

relaxation therapy

1. RELAXATION THERAPY Mr. Ashok Kumar Msc nursing 1st year (Pal college of nursing and medical science

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.

5. Types of relaxation TYPES OF RELAXATION TECHNIQUES

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

11. Deep Breathing Concentrate on breathing rate. Deep breaths

12. Music Involves listening to music which motivates them or acts to relax them

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.

15. Hypnosis Requires the participant to focus on a thought, object or voice

16. Massage Relieves muscle tension Improves flexibility

17. Hydrotherapy Flotation tanks Hot baths Swimming leisurely in a heated pool

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

22. Thank you prepared by-Ashok Kumar e [email protected]