Description
Relaxation in psychology is the emotional state of a living being of low tension in which there is an absence of arousal particularly from negative sources such as anger, anxiety or fear. Both body and mind are free from tension and anxiety and is in a relaxed state.
Definition
Relaxation therapies are defined as forms of treatment to promote independent physical, cognitive, emotional and social functioning of persons who are physically, mentally and emotionally unhealthy.
Purposes
- Helps manage stress by activating the body’s relaxation response, which counters the “fight or flight” reaction.
- Reduces symptoms of anxiety and depression, promoting a sense of calm and emotional balance.
- Lowers blood pressure, slows heart rate, and improves digestion.
- Relieves muscle tension and chronic pain.
- Enhances immune system function by reducing stress hormones.
- Helps individuals achieve better sleep quality by calming the mind and body.
- Improves concentration and mental clarity, making it easier to handle daily tasks.
- Supports individuals dealing with chronic illnesses, such as hypertension, migraines, or fibromyalgia, by alleviating symptoms.
Conditions that Can Benefit from Relaxation Techniques
- Anxiety disorder.
- Fibromyalgia.
- Depression.
- Arthritis.
- Insomnia.
- Attention deficit hyperactive disorder (ADHD).
- Post-traumatic stress disorder (PTSD).
- Panic disorder.
- Obsessive-compulsive disorder (OCD).
- Labor and childbirth.
- Drug addiction.
Health Care Professionals who can Teach Relaxation Therapies
- Psychiatrists.
- Psychotherapists.
- Psychiatric nurses.
- Hypnotherapists.
- Complementary practitioners.
Relaxation Therapies/Techniques
- Special breathing technique: For this you place one hand on your chest and the other on your belly. Take a slow deep breath taking in as much air as you can. When you do this your belly should push against your hand. Hold your breath and then slowly exhale.
- Progressive muscle relaxation exercises: This technique involves slowly tensing and then releasing each muscle group individually starting with the muscles in your toes and finishing with muscles in the head.
- Meditation: Meditation is a practice in which an individual uses a technique-such as mindfulness, or focusing the mind on a particular object, thought, or activity to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. Meditation is practiced in numerous religious traditions.
- Autogenic training: Autogenic training uses power of the mind to relax the body. Autogenic means coming from within. This technique uses both visual imagery and body awareness to move a person into deep state of relaxation like self-hypnosis. The person is asked to imagine being in a peaceful place such as a beach or park, then asked to focus on different physical sensations moving from the feet to head. For example, one might focus on warmth and heaviness in the limbs, easy, natural breathing or calm heart beats.
- Guided imagery: Similar to autogenic training, guided imagery involves listening to a trained therapist or a guided imagery CD, to move the individual to a state of deep relaxation. Once in the relaxed state, the images come up in the mind and help to uncover important realizations about the person’s emotional, spiritual and physical health.
- Yoga: Yoga as an exercise is a physical activity consisting mainly of postures, often connected to following sequences and sometimes accompanied by breathing exercise and ending with relaxation, lying down or meditation. Yoga exercises consist mainly of postures or positions called “asanas” combined with deep breathing the physical and mental benefits of yoga provide a natural counterbalance to stress and strengthens relaxation.
- Massage therapy: Massage is a type of integrative medicine in which the massage therapist manipulates one’s skin, muscles, tendons and ligaments. Therapeutic massage lowers stress, improves immune functions and physical fitness.
- Tai Chi massage: This therapy involves a series of movements performed in a slow, focused manner and is accompanied by breathing. It is a non-competitive, self-paced system of gentle physical exercise and stretching. Each posture flow into the next without pause ensuring that your body is in constant motion. Tai Chi is a low impact option for people recovering from illness and older adults. Tai Chi classes are often offered in community centers and senior centers.
- Biofeedback: Biofeedback is a mind-body technique that involves using visual or auditory feedback to touch people to recognize the physical signs and symptoms of stress and anxiety, such as increased heart rate, body temperature and muscle tension. By learning how to control physical and psychological effects of stress using biofeedback, people are able to relax their minds and bodies and better cope with the symptoms of stress. Some of the physiological functions that people can learn to control include blood pressure, heart rate, muscle tension and pain perception.
Benefits of Relaxation Therapy
- Increases self-confidence to manage problems.
- Suppresses tension and anger.
- Increases blood flow to primary muscles.
- Regularizes heart beats.
Nurses’ Role in Relaxation Therapy
- Help the individual to recognize the source of stress.
- Help to identify the method of coping.
- Help to identify the individual adaptation to stress
- Reassure clients that they will be prepared to deal with the phobic or anxious situation.
- Assist the client to distinguish between the phobic trigger and those problems related to behaviors interfering with daily life.
- Instruct clients in progressive relaxation techniques that include deep breathing and focusing on specific muscles decrease tenseness.
Special Considerations
- Tailor relaxation techniques to the patient’s preferences, physical abilities, and emotional state.
- Consider cultural and personal factors that may influence the patient’s comfort with specific methods.
- Ensure the setting is quiet, comfortable, and free from distractions.
- Use elements like soft lighting, soothing music, or aromatherapy to enhance relaxation.
- Observe for signs of discomfort, distress, or difficulty engaging in the therapy.
- Adjust techniques as needed to ensure the patient feels safe and supported.
- Provide encouragement and reassurance to help the patient relax and engage fully.
- Address any concerns or anxieties the patient may have about the therapy.
- Be mindful of any medical conditions that may affect the patient’s ability to participate in relaxation exercises.
REFERENCES
- Annamma Jacob, Rekha, Jhadav Sonali Tarachand: Clinical Nursing Procedures: The Art of Nursing Practice, 5th Edition, March 2023, Jaypee Publishers, ISBN-13: 978-9356961845 ISBN-10: 9356961840
- Omayalachi CON, Manual of Nursing Procedures and Practice, Vol 1, 3 Edition 2023, Published by Wolters Kluwer’s, ISBN: 978-9393553294
- Sandra Nettina, Lippincott Manual of Nursing Practice, 11th Edition, January 2019, Published by Wolters Kluwers, ISBN-13:978-9388313285
- Adrianne Dill Linton, Medical-Surgical Nursing, 8th Edition, 2023, Elsevier Publications, ISBN: 978-0323826716
- Donna Ignatavicius, Medical-Surgical Nursing: Concepts for Clinical Judgment and Collaborative Care, 11th Edition ,2024, Elsevier Publications, ISBN: 978-0323878265
- Lewis’s Medical-Surgical Nursing, 12th Edition,2024, Elsevier Publications, ISBN: 978-0323789615
- R.Sreevani, A Guide to Mental Health & Psychiatric Nursing, 6th Edition, 2024, Jaypee Publishers, ISBN 978-9366161686
- Sheila L. Videbeck, Psychiatric Nursing, Seventh Edition , 2017, Wolters Kluwer Publications, ISBN: 978- 1496355911
- Ernstmeyer K, Christman E, editors. Nursing Fundamentals [Internet]. 2nd edition. Eau Claire (WI): Chippewa Valley Technical College; 2024. PART IV, NURSING PROCESS. Available from: https://www.ncbi.nlm.nih.gov/books/NBK610818/
Stories are the threads that bind us; through them, we understand each other, grow, and heal.
JOHN NOORD
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