Relaxation Techniques to Overcome Stress

 

A. Josephine Sutha

Vice Principal, P S College of Nursing, Thalakulam, Kanyakumari District, 629802, Tamilnadu.

*Corresponding Author E-mail: josephinesutha81@gmail.com

 

ABSTRACT:

People face situations in everyday life that evoke the stress response. The mind varies the biochemical functions of the major organ systems in response to feedback.  Thoughts and feelings influence the production of chemicals that circulate throughout the body and convey messages via cells to various system within the body. The relaxation response is the state of generalized decreased cognitive, physiological and or behavioral modifications that often alters physical responses to stress and improve symptoms such as muscle tension, discomfort, pain or sleep disturbances. Relaxation technique enables individuals to exert control over their lives. Relaxation also reduces workplace stress on nursing units, often leading to improved job satisfaction, staff relationships and communication and workload perceptions.

 

KEYWORDS: Stress, Relaxation techniques, Imaginary, Music, Meditation, Perceptions.

 

 


INTRODUCTION:

What  goes on in mind influences every part of the body”.

We all faced stressful situations throughout our lives ranging from minor annoyances like traffic jams to more serious injuries such as a loved one’s grave illness. No matter what the cause, stress floods your body with hormones, your heart bound, your breathing speed up and your muscles tense.

 

This so called stress response is a normal reaction to threatening situations, honed in our prehistory to help us survive threats like an animal attack or a flood. Today we rarely face these physical dangers, but challenging situations in daily life can set off the stress response. We can’t avoid all sources of stress in our lives, nor would we want to but we can develop healthier way of responding to them.

 

One way is to invoke the “relaxation response” through a technique first developed in the 1970 at Harward medical school by cardiologist Dr. Harvard. The relaxation response is the opposite of the stress response with regular practice you create a well calm to dip into as the need arise.

 

Following are some relaxation technique that can help you evoke the relaxation response and reduce stress. The goal is similar for all types of relaxation i.e to produce the body’s natural relaxation response, characterized by slower breathing, lower blood pressure, and a feeling of increased well being etc.

 

DEFINITION:

A relaxation technique is any method process, procedure or activity that helps a person to relax, to attain a state of increased calmness, or otherwise reduce levels of pain, anxiety, stress or anger.

 

RELAXATION TECHNIQUES:

1.    Autogenic Training:

In autogenic training you learn to concentrate on the physical, sensations of warmth, heaviness and relaxation in different parts of your body.

 

2.    Bio Feedback:

Biofeedback technique measure body functions and give you information about them. So that you can learn to control them. Biofeedback assisted relaxation uses electronic devices to teach you to produce changes in your body that are associated with relaxation, such as reduced muscle tension.

 

3.    Deep Breathing Exercises:

This technique involves focusing on taking slow, deep even breaths.  The way one breaths affect every aspect of one’s life. When a person is stressed, muscle tense, and breathing becomes shallow and rapid. Therefore one of the simplest and most effective ways to stop the stress response is to breathe deeply and slowly.

 

4.    Guided imagery:

Imagery is the use of one’s mind to generate images that have a calming effect on the body. For this technique people are taught to focus on pleasant images to replace negative or stressful feeling. It may be self directed.

 

5.    Progressive relaxation:

It is also called Jacobson relaxation involves tightening and relaxing varies muscle groups. It is often combined with guided imagery and breathing exercise.

 

6.    Mind fullness meditation:

This practice involves sitting comfortably focusing on your breathing your mind’s attention to the present moment without drifting into concerns about the past or the future.

 

7.    Yoga, tai-chi and qigons:

These three ancient arts combine rhythmic breathing with a series of posture of flowing movement. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts. They can also enhance your flexibility and balance.

 

8.    Massage therapy:

Massage is another important relaxation strategy. It involves the systematic manipulation of the soft tissue of the body to reduce tension and enhance health and healing. It also adds an essential human need touch.

 

9.    Music therapy:

Listening to relaxing music may act as a diversion to refocus one away from stressful situation. Music decreases anxiety and pain and it evokes the relaxation response. After assessing the strength and needs of each client, the qualified music therapist provides the indicated treatment including creating, singing moving to and or listening music.

 

10. Aroma therapy:

Aroma therapy is one of the oldest methods of holistic healing rejuvenate the body, mind, and sprit with the use of fragrance or aroma. When inhaled or applied to the skin therapeutic grade essential oils have been shown to help a person overcome varies health problems without the need of medication.

 

11. Repetitive prayer:

For this technique you silently repeat a short prayer or phrase from a prayer while practicing breath focus. This method may be especially appealing if religion or spiritually is meaningful to you.

 

REFERANCE:

1.     Lewis [2009], “medical and surgical nursing”.7th edition, Noida, Elsevier publication, 115-120.

2.     Potter & perry, “fundamentals of nursing”, 8th edition, Elsevier publication, 693-700.

3.     http://www.health.harvard.edu/mind.and.mood/relaxation

4.     http://www.psychology.today.com

5.     http://en.m.wikipedia.org/wiki/relaxation..technique

 

 

Received on 11.10.2018       Modified on 14.11.2018

Accepted on 03.12.2018       ©A&V Publications All right reserved

Int.  J. of Advances in Nur. Management. 2019; 7(1):82-83.

DOI: 10.5958/2454-2652.2019.00020.9