2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Relaxation is the release of tension in the body or muscle relaxation. Relaxation is used at various stages of psychotherapy. For example, in Trauma-Focused Cognitive-Behavioral Therapy, which is used to treat PTSD, relaxation training takes place as a second step after the psychoeducational module.
There are different ways to relax. I want to give options for psychophysiological relaxation. Many ways to achieve a state of relaxation involve the fact that first the muscles of the body are intentionally tense, and then they relax. This alternation of tension and relaxation is carried out several times, in this way the client begins to notice that some muscle groups in him are tense during stressful situations. For example, a client suddenly finds that his back and neck are always tense, as a result of which pain may even occur in these parts of the body.
Progressive muscle relaxation according to Jacobson (Jacobson) It is one of the well-known methods. It consists in the fact that in a calm environment, a person learns to briefly strain and then relax the main muscle groups. Exercise "Fight".
The client is asked to imagine that the abuser is standing in front of him, with whom he is going to fight now. It is necessary to tightly clench your hands into fists, strain your forearms, shoulders, bring your shoulder blades together, imagine that your legs are rooted in the floor (your legs should strain), clench your teeth. That is, the person, as it were, takes a pose for a fight and strains the body as much as possible. You need to count to five and relax (changed your mind to fight). The alternation of tension and relaxation must be repeated two more times. This method is faster than progressive muscle relaxation, is more imaginative and fun, and is enjoyed by both children and adults.
The client is asked to imagine that there is an abuser in front of him, with whom he is going to fight now. It is necessary to clench your hands into fists, strain your forearms, shoulders, bring your shoulder blades together, imagine that your legs are rooted in the floor (your legs should strain), clench your teeth. That is, the person, as it were, takes a pose for a fight and strains the body as much as possible. You need to count to five and relax (changed your mind to fight). The alternation of tension and relaxation must be repeated two more times. This method is faster than progressive muscle relaxation, is more imaginative and fun, and is enjoyed by both children and adults.
3. Exercise "Kind, evil, cheerful, sad." The client is asked to show various emotions on the face, which are named by the therapist. Perfectly helps to relieve muscle clamps on the face. 4. Exercise "Affectionate chalk". He needs a partner. One person writes letters to another on the back or draws shapes. The second person guesses them.
The next group of methods is based on visualization, that is, mental presentation of pictures and relaxation.
The therapist reads special relaxing texts to the client in the form of a short story. At the same time, the client sits or lies in a comfortable position, listens to the therapist's story and presents the pictures in question. This exercise is often performed with music.
Exercise "Fond memory". It is about achieving relaxation through visualization
Visualization as a way of relaxation
You need to close your eyes and imagine some kind of pleasant situation. For example, imagine how you are lying on the seashore, a pleasant breeze blows over your body, the sea is pleasantly rustling, birds are singing … 2. Autogenic training. It is a repetition of relaxing phrases. For example: “The right hand is relaxed. I can feel her warmth. Each finger on the right hand is filled with a pleasant weight. The brush becomes heavier. My right hand is completely relaxed. Thus, all muscle groups are worked out.
Also, various breathing techniques are a kind of relaxation.
- Take 10 slow, deep breaths
- While inhaling, imagine that you are climbing a rainbow, and as you exhale, you are sliding down a rainbow.
Take 10 slow deep breaths and exhales. While inhaling, imagine that you are climbing a rainbow, and as you exhale, you are sliding down a rainbow.
I have provided a list of relaxation techniques that are easy to put into practice, easy to learn, and quick to complete. The list is endless.
What relaxation techniques do you use during therapy? Write in the comments.
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