Relaxation Techniques

Dana Nolan MS, LMHC, NCCMental Health Counselor

The Stress Response

Flight or Fight Response – Why do we have it???

Sympathetic Nervous System (accelerator) Acceleration of heart and lung action Inhibition of stomach and intestinal actions Constriction of blood vessels in many parts of the body Nutrients sent to muscles Dilation of blood vessels for muscles Inhibition of lacrimal glands (responsible for tear production) and salivation Dilation of pupil Relaxation of bladder

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The Stress Response (con’t)Parasympathetic Nervous System (brake)

Increases:Digestionfuel storage (increases insulin activity)resistance to infectionrest and recuperationcirculation to nonvital organs, (skin, extremities...)Endorphins- the "feel good" hormones Decreases:heart rateblood pressureTemperature

This is the “Calming Response”

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Mesothelioma and Stress

Mesothelioma is a serious threat to our (or our loved one’s) well-being.

Normal to feel very stressed Measurable increased stress hormones in cancer

patients When cancer is in our lives our sympathetic nervous

system is operating a level that is higher than our normal level

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Benefits of Relaxation

Slowing your heart rate

Lowering your blood pressure

Slowing your breathing rate

Reducing need for oxygen

Increasing blood flow to major muscles

Reducing muscle tension

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Types of Relaxation

Guided Imagery Muscle Relaxation Meditation Diaphragmatic Breathing

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Diaphragmatic Breathing

AKA Belly breathing Imagine that you are pulling air all the way to the

bottom of your lungs Relax lower abdominal muscles Chest should not expand, but lower abdomen should.

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Meditation

Describes a state of concentrated attention on some object, thought or awareness

Focused Meditation - word or picture

Mindfulness-awareness of the present experience

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Muscle Relaxation

Great for people who feel like they carry their stress “physically” through muscle tension or jitteriness

Active-tensing and releasing muscles systematically

Passive-releasing and relaxing muscles through increased awareness, not tensing.

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Guided Imagery

When people struggle to turn their worrying off, guided imagery is a great technique to use

Taking a trip in your mind to a beautiful, safe and calm place.

In guided imagery, the main focus is to close your eyes and visualize that safe and calm place

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Some Tips to Begin…

Don’t pressure yourself to do it perfectly…you can’t!

Turn off phone and ask others to give you 20-30 minutes to yourself

Find a comfortable place to recline or lay with all body parts supported

If thoughts wander, just return your attention back to exercise.

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Now let’s try it…

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Another Tool For Our Tool Box

Throughout our lives most of us have learned a couple of tried and true ways to manage stress in our lives.

These relaxation strategies are another important tool we can add to our tool box of strategies to reduce stress and feel better.

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Contact Information

1-800-615-2270

(800) 615-2270