Relaxation Techniques for Stress Reduction

The next leg of your journey is action. You require the ability to engage your will, your drive and to change behaviors, to move forward.

Relaxation Breath
1. Close eyes
2. Put all attention on breath
3. Follow air through nose, throat, lungs
4. Feel belly and lungs expand
5. Follow air out
6. If mind wanders, bring attention back to breath
7. Repeat

Progressive Muscle Relaxation
1. Sit comfortably, close eyes
2. Begin with breath awareness
3. Tighten, then relax muscles throughout your body: begin with your face, them neck and shoulders, arms, etc., and end with your feet

Visualization Resource
1. Sit comfortably, close eyes
2. Begin with breath awareness
3. Scan your body; relax tense muscles
4. Imagine yourself alone in a beautiful, safe place
5. Do a relaxing and fun activity
6. Notice how relaxed your body feels
7. Bring your attention back to the room and open your eyes

Music
1. Playing relaxing music (tempo about 60 beats/min.) will enhance all of these techniques.
2. Find music and visualization tapes/CDs through:
· Mind/Body Medical Institute 617-632-9525 www.harvard.edu/mindbodymedicine
· The Body www.thebody.com
· Hay House, Inc. 800-654-5126 www.hayhouse.com
· Health Journeys www.healthjourneys.com
· EcaP (Exceptional Cancer Patients) from Bernie Siegel
..203-865-8392 www.ecap-online.org
· Sounds True Catalog 800-333-9185 www.soundstrue.com
· Touch Star Productions www.touchstarpro.com

Conserving and Building Energy
Have Health and Stamina: Be willing to accept responsibility for your physical well-being. Ensure your ability to participate fully in life free from physical limitations. Take control of how you treat your body. Know what energizes you with physical strength and flexibility. Manage your body's needs and resources for vitality and pleasure.

Fill in the blanks:
I manage my energy by knowing that the time of day when my energy peaks and when it drops: _________________

I need to drink more water because: _________________

I need to sleep more or less because: _________________

I take mini-breaks and/or naps by: _________________

I make smart decisions about my nutrition, and I need to change: _________________

I get the right amount of physical activity through
(Walking, sports, activities, or...): _________________

I relax by (Breathing deeply, slowly and saying, "relax" or getting into 'hot water,' a bath, sauna or hot tub, or...): _________________

I balance and build my energy by: _________________

I need to see my doctor, dentist or a professional for: _________________

Recommended Stress Management Reading on The Web:

Mind Tools www.mindtools.com

the SMQ: Self Test www.thriveonline.oxygen.com
The Stress Management Questionnaire (SMQ) can help you decide how well you're dealing with stress. When answering these 41 questions, think about your behavior in terms the last two to three months.

The Relaxation Response by Herbert Benson M.D., Herbert Benson, Miriam Z. Klipper.
When Dr. Herbert Benson introduced this simple, effective, mind/body approach to relieving stress twenty-five years ago, his book became an instant national bestseller. Since that time, millions of people have learned the secret--without high-priced lectures or prescription medicines. The Relaxation Response has become the classic reference recommended by most health care professionals and authorities to treat the harmful effects of stress.
Discovered by Dr. Benson and his colleagues in the laboratories of Harvard Medical School and its teaching hospitals, this revitalizing, therapeutic approach is now routinely recommended to treat patients suffering from heart conditions, high blood pressure, chronic pain, insomnia, and many other physical ailments. It requires only minutes to learn, and just ten to twenty minutes of practice twice a day.
Beyond the Relaxation Response: How to Harness the Healing Power of Your Personal Beliefs by Herbert Benson, William Proctor

The Menopause Self Help Book: Relaxation Techniques for Relief of Anxiety & Stress by Susan M. Lark M.D. www.healthy.net