Relaxation (psychology)
In
Relaxation is a form of mild
Relaxation helps improve
History
The idea of relaxation in psychology was popularized by Dr.
In 1932, Johannes Schultz and Wolfgang Luthe developed a method of relaxation that emphasized using the power of suggestion, called autogenic training.[citation needed]
In 1975, Herbert Benson and Mirium Z. Klipper published a book called The Relaxation Response, which gives instructions on tying meditation techniques into daily activities the average person could do.[4]
Techniques
Although stress levels vary across society, the fact remains that stress can be detrimental to one's health. In order to combat this stress, there have been a variety of methods developed that have been proven to reduce stress and its consequences in everyday life. The majority of techniques can be classified into either physical, mental or therapeutic techniques.
Physical
Breathing techniques are one of the easiest ways to reduce stress. They require little effort and can be done anywhere at any time. Proper breathing techniques that incorporate deep abdominal breathing have been shown to reduce the physical symptoms of depression, anxiety and hypertension as well as everyday emotional symptoms of anger and nervousness.
Progressive muscle relaxation is a technique wherein people focus on flexing and holding a certain set of muscles and then slowly relaxing them and focusing attention on a group of muscles. Gradually, from top to bottom, one might feel a deep sense of relaxation. Progressive muscle relaxation is a somewhat adapted version of the Jacobsonian Relaxation Technique developed in the 1920s.[7][8] Progressive muscle relaxation is currently used in clinical and non-clinical settings to reduce the effects of anxiety and sleeplessness brought upon by stress.[7]
Mental
Meditation has long been practiced around the world, but has only become commonplace relatively recently in North America. Studies suggest that in addition to reducing physiological and psychological stresses placed on a body, people who practice meditation have fewer doctor visits for physical or psychological illnesses.[9]
Hypnosis relaxation therapy has recently become another technique used among healthcare professionals to promote relaxation. When performed correctly, it puts a person into a state of deep relaxation and high vulnerability to suggestions made by the hypnotist. In addition to relaxation, hypnosis therapy is used to treat a variety of conditions. Hypnosis is promoted by the Mayo Clinic for conditions such as smoking addiction, pain, obesity, chemotherapy reaction, asthma, and allergies.[10]
Many relaxation techniques, including physical ones, involve sustaining a passive simple focus.[11]
Therapeutic
Relaxation techniques used in therapy by a certified counselor or therapist could include any of the previous techniques discussed. Professionals in the fields of psychology or counseling can administer a variety of these techniques. If they feel it is appropriate they may prescribe medication to assist the patient with relaxation. Although a number of these techniques are simple and can be performed on one's own time, patients may receive better results if they are guided by a professional who is very familiar with the techniques.[citation needed]
Meditation
Herbert Benson, a professor at the medical school at Harvard University, has proposed in his book The Relaxation Response a mechanism of the body that counters the fight-or-flight response. The relaxation response reduces the body's metabolism, heart and breathing rate, blood pressure, muscle tension, and calms brain activity. It increases the immune response, helps attention and decision making, and changes gene activities that are the opposite of those associated stress.[citation needed] The relaxation response is achieved through meditation. Benson's meditation technique involves these four steps:
- A quiet environment to help focus
- A mental device to help keep attention constant (a sound or word said repeatedly)
- A positive attitude to avoid getting upset over failed attempts
- A comfortable position
Autogenics
- Heaviness in parts of the body (arms and legs feel heavy)
- Warmth in parts of the body (arms and legs feel warm)
- Heartbeat (heart is calm)
- Breathing (breathing is calm)
- Warmth in the abdominal area
- Forehead is cool
Activities, lifestyle and chemicals
Taking walks in nature can be used to induce or support relaxation.[12][13][14] Studies indicate taking walks in nature is more effective than walking elsewhere, walking on a treadmill, and viewing nature scenes,[15][12][16] and that "spending at least 120 minutes a week in nature" (unspecified frequency of visits/week) is associated "with good health and wellbeing".[17][18]
Listening to music or audio can be useful too,[19][20][21] in particular various relaxing audio which may include ambient music or soundscapes.
Various substances are known to reduce
Effectiveness measurement
Effectiveness or relaxation-related
Benefits
The benefits of relaxation can be found in three main areas of health; mental, physical and physiological. It can elevate mood[40] or induce sleep.[41] All of these things can help prolong and enhance life.[41]
Mental
Mental health is very important and needs to be worked on every day. Relaxation can help with many impairments that can occur in one's mental health. There is a higher mood and lower anxiety in those who practice relaxation techniques.[3] Those who are relaxed have much slower and clearer thought processes than those who are not relaxed; this can be shown on an EEG.[42] It is well known that relaxation can help reduce stress. With reducing stress, a person can help reduce the negative things that stress can do to the body.[42] Coping mechanisms are also improved with relaxation techniques in both mental and physical pain.[40]
Sleep disorders are an area that can produce stress and mental health issues. Relaxation may help reduce insomnia in those who have sleeping disorders. Those with insomnia may even give up sleeping aids just by practicing relaxation techniques.[41] Avoiding unnecessary medication or sleep aids may help health. Even though relaxation cannot get rid of chronic diseases, it may help dull of the symptoms one may have. Many cancer and AIDS patients are taught relaxation techniques.[not specific enough to verify]
Physical
Physiological
In regards to the nervous system, relaxation can also play a big role. A person will go from active and alert, which is the sympathetic, to parasympathetic which is rest and digest.[42] When they are relaxing, it gives the body time to catch up. A person does not need to worry about running, because they are sitting still and allowing "rest and digest". Immune systems will sometimes benefit from increased relaxation[5] which is why relaxation can be seen as part of treatment for AIDS and cancer patients.[41]
See also
References
- ISBN 978-0-465-02411-7.
- ^ S2CID 143815565.
- ERIC EJ926001.
- ^ ProQuest 411159521.
- PMID 36630953.
- News article about the study: Gulzar, Ayesha (13 February 2023). "This 5-minute breathing technique can reduce anxiety and stress". interestingengineering.com. Archived from the original on 15 February 2023. Retrieved 16 February 2023.
- ^ ProQuest 1015669126.
- PMID 34306146.
- ProQuest 224308859.
- ProQuest 1151633865.
- PMID 11745596.
- ^ S2CID 245925418.
- PMID 23340602.
- PMID 25003175.
- S2CID 149992023.
- S2CID 253886534.
- ^ Sheikh, Knvul (13 June 2019). "How Much Nature Is Enough? 120 Minutes a Week, Doctors Say". The New York Times.
- PMID 31197192.
- S2CID 37704070.
- S2CID 96434062.
- S2CID 9580797.
- PMID 28056735.
- PMID 25871834.
- PMID 21735448.
- ^ PMID 19865069.
- PMID 30875872.
- ^ S2CID 4309858.
- ^ S2CID 36961648.
- PMID 35464040.
- PMID 33150931.
- PMID 31728244.
- S2CID 45353466.
- PMID 34254920.
- S2CID 251843138.
- PMID 35745023.
- S2CID 210212167.
- S2CID 40618920.
- S2CID 6776904.
- S2CID 8103600.
- ^ S2CID 2987374.
- ^ ISBN 978-0-89043-840-4.
- ^ S2CID 18214040. Archived from the original(PDF) on 2019-03-03.
Further reading
- Weiten, Wayne; McCann, Doug (2013). Psychology:Themes and Variations. Nelson Education. pp. 242 and 632.
- Raudebaugh, Candi. Inner Health Studio. p. About Relaxation. Retrieved April 1, 2013.
- Stress Relief Tools. 2012. Archived from the original on January 5, 2015. Retrieved April 1, 2013.
- Grace, Susan. The Power of Autogenics. Retrieved April 1, 2013.
- How To Do Progressive Muscle Relaxation (PDF). Anxiety BC. Retrieved April 1, 2013.
- Different Relaxation techniques