Learning to Relax
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People with PTSD find it very difficult to relax. They feel constantly anxious and on edge. Switching these feelings off is a challenge.
Here’s what Michael had to say about his experiences of learning to relax:
“After the accident I felt wound up pretty much all the time. I hadn’t realised quite how tense I'd become. It had become almost a normal feeling to me, feeling very, very tense. Fortunately I learned some relaxation techniques which really helped me. Although they weren't very easy at first, it was quite difficult. But soon I learnt to do them and became much more relaxed. I'd go and sit somewhere quiet and use these relaxation techniques. And it did work. It helped me feel much more relaxed."
Why Learn to Relax? Daily use of
relaxation techniques can reduce symptoms of anxiety, help you sleep, reduce
the frequency of panic attacks and stress related headaches or stomach
complaints. It can help you feel more in control and able to cope with work,
family responsibilities and relationships. Later in the
programme we will ask you to complete tasks aimed at helping you to face up to
your fears and start coming to terms with the trauma. We will be asking you to
use relaxation techniques before, during and after completing various
exercises. It is therefore useful to learn and master some of these techniques
now, so that you can use them easily later. Relaxation Techniques Different
relaxation techniques work for different people. Try all of these techniques
and continue using those that work for you. 1. Controlled breathing When we feel anxious, we
tend take short, quick, shallow breaths, this is called 'overbreathing'. ‘Overbreathing’
can actually make you feel more anxious. It increases you heart rate and can
cause dizziness. It can also make you feel as though you are losing control. Controlled breathing is a
technique that can help you slow down your breathing when you're feeling
anxious. This can help calm you down.
How to do it
- Sit in an upright position looking straight ahead. Drop your shoulders to release the tension.
- Take a slow deep breath through your nose, breathing in for about 4 seconds
- Hold this breath for 2 seconds.
- Breathe out slowly through your mouth for about 4 seconds. As you breathe out, try and relax the muscles in your face and shoulders to release any built up tension.
- Wait a few seconds before taking another deep breath through the nose.
Practice this technique for 5-10 minutes at least once a day until you feel comfortable doing it. The technique can then be used in difficult situations where you feel yourself becoming anxious.
2. Progressive muscle relaxation
Progressive muscle relaxation is a technique for relaxing your body when muscles are tense. A group of muscles is tensed as tight as possible, held, and then relaxed. The muscles are then consciously relaxed as much as possible.
To begin the progressive muscle relaxation exercise, find a quiet place where you will not be disturbed. Get into a comfortable position sitting position. Don’t lie down as this is likely to put you to sleep.
Follow the instructions for Progressive Muscular relaxation that can be played or downloaded from the website or provided on CD.
3. Guided imagery
Guided imagery is a simple relaxation technique that can help reduce bodily tension and manage stress. Guided imagery is a two-part process. The first part involves reaching a state of deep relaxation through breathing and muscle relaxation techniques. The second component of the exercise is the imagery itself. Imagery involves conjuring up pleasant, relaxing images in your mind. These may be experiences that have already happened, or new situations.
To begin the guided imagery exercise, find a quiet place where you will not be disturbed. Get into a comfortable sitting position. Don’t lie down as this is likely to put you to sleep.
Follow the instructions for Guided Imagery that can be played or downloaded from the website or provided on CD.
Ten tips to help you learn to relax
1. It is difficult for people with PTSD to unwind - learning to relax can help you feel less tense and on-edge.
2. Learning to relax can help you cope with your symptoms
3. It is useful to learn and master some techniques now – so that you can use them later in the programme.
4. It is important to practise relaxation techniques on a regular basis - the more you practise, the easier they will become. You will get maximum benefit from practising relaxation techniques EVERY DAY. We recommend that you take half an hour daily to relax. Try as many of the exercise above as you can and continue using those you find effective.
5. Being able to use a relaxation technique can be very useful in a time of crisis.
6. Using a relaxation technique is a healthy way of coping with your symptoms - some people try to relax by drinking, smoking or taking drugs. These can seem like useful ways to cope in the short term but are not helpful ways to relax. Drinking and taking drugs can in fact make your traumatic stress symptoms worse.
7. Some people prefer to find their own healthy ways to relax - such as taking a bath, listening to music or going for a walk. The idea is that you take some time out daily to relax in a healthy way. Discuss what to choose to do to relax with your therapist.
8. Learning to relax can help you get a better night’s sleep .
9. Whilst relaxation techniques are usually helpful, they can sometimes increase distress - by focusing attention on disturbing physical sensations or feelings of being detached from your surroundings. Should you experience any adverse effects, simply try something different.
10. Don’t give up! - if relaxation is difficult at first, keep trying. It takes time to master relaxation techniques.
It is now time to try the ‘Quick Quiz’! Don’t worry if you can’t answer correctly first time, the aim is to help you understand more about learning to relax. Feel free to come back and read this information again.
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