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Relaxation trainings involve the practice of one or more specific relaxation techniques. Relaxation techniques are effective in reducing general, interpersonal, and performance anxiety. In this chapter, the authors explain a few highly effective techniques.
Relaxation trainings involve the practice of one or more specific relaxation techniques. Relaxation techniques are effective in reducing general, interpersonal, and performance anxiety. In this chapter, the authors explain a few highly effective techniques.
Abdominal breathing is the process of reversing a high and shallow breath by relaxing the muscles that press against your diaphragm. They suggest this exercise to practice for three minutes:
PMR is a relaxation technique which involves relaxing all the various muscle groups in your body in a specific order. The authors give instructions for how to practice PMR.
The PMR is effective to relax, but it takes too long because of all the different muscle groups. There is also a shorthand version: tense and hold each group for seven seconds, and then allow your muscles to relax for twenty seconds. Seven to fourteen practice sessions should make you effective: then you would not need to deliberately contract each muscle before you relax it. This is called the relaxation-without-tension method.
In cue-controlled relaxation, one learns to relax their muscles whenever they want by combining a verbal suggestion with abdominal breathing. This means that one first has to take a comfortable position, and then release as much muscle tension as they can using the relaxation-without-tension method. Focus on your belly and let yourself become relaxed. Then, with every inhalation say: “breathe in”, and with every exhalation say: “relax”. This teaches the body to create an association with the word ‘relax’ and the feeling of relaxation.
One can also relax by mentally constructing a peaceful scene. This should be a setting that you find interesting and appealing. Examples of peaceful scenes are the beach, the forest, and the train.
Je vertrek voorbereiden of je verzekering afsluiten bij studie, stage of onderzoek in het buitenland
Study or work abroad? check your insurance options with The JoHo Foundation
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