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Pain Management Strategies and Alternative Therapies
Published in Nazar N. Amso, Saikat Banerjee, Endometriosis, 2022
Meditation is a mind-body therapy which has been practiced since antiquity and is usually used in conjunction with mainstream treatments. Mindfulness is the most common type of meditation for clinical relaxation, where the focus is on a thought, object or activity to clear the mind. Women with chronic pelvic pain in a pilot study reported improved pain, physical function and mental health.
Turn It Off – Relaxation Training
Published in Melissa G. Hunt, Aaron T. Beck, Reclaim Your Life From IBS, 2022
Melissa G. Hunt, Aaron T. Beck
There are three basic types of relaxation exercises:Deep BreathingProgressive Muscle RelaxationRelaxing Imagery
Taking Care of the Caregiver
Published in Lisa Zammit, Georgeanne Schopp, Relational Care, 2022
Lisa Zammit, Georgeanne Schopp
Deep breathing along with clenching and relaxing muscles is another opportunity for stress reduction and relaxation promotion. Count and regulate breathing, tighten muscle groups starting with the toes and working up to the forehead. Try to isolate each group. For example, tighten toes … two … three … relax … two … three. Do this twice before moving up to ankles. Concentrate on maintaining a slow, steady pace. Attention to detail provides greater relaxation and stress relief. This exercise is particularly helpful in bed when preparing to sleep.
Management of long-COVID-19 patients with sleep disorders: practical advice to general practitioners
Published in Libyan Journal of Medicine, 2023
Fatma Guezguez, Mohamed Romdhani, Amine Boutaleb-Joutei, Karim Chamari, Helmi Ben Saad
Relaxation aims at reducing somatic and cognitive hyperarousal states, which interfere with sleep [14,16,46]. The relaxation techniques include abdominal breathing, guided imagery, meditation, and progressive muscle relaxation [16]. The latter has proven its effectiveness in patients with acute COVID-19 [47]. Yet, the optimal relaxation method for insomnia remains the one that is the easiest to learn and the most acceptable for patients [46]. Progressive muscle relaxation involves methodological tensing and relaxing different muscle groups to learn how to distinguish between the sensation of muscle tension and relaxation [14,16]. Specific techniques can be delivered via live instruction, audio form, video, or immersive video forms [48]. Thus, the instructions include i) forcing tension with a group of muscles and concentrating on the feeling of tension; and ii) trying to hold the feeling of tension for seconds, and then relax. LC19Ps should experience the sensation of muscle relaxation resulting from the very recent relaxation exercise. They are recommended to move to another muscle group, once the previous group is relaxed.
The effect of the approach based on the Neuman Systems Model on stress and coping in women receiving intrauterine insemination treatment: A randomized controlled trial
Published in Health Care for Women International, 2023
Menekşe Nazlı Aker, Funda Özdemir
Participants performed guided imagery in a quiet room in the clinic where their privacy was ensured, and also did diaphragmatic breathing exercises before the intervention. Guided imagery is a mind-body exercise that encourages individuals to formulate meaningful mental images in order to provide relaxation and reduce anxiety (Goldyn, 2012). For the practice, they were put in a comfortable position and read the relaxation exercise script (Blitzer, 2011). Since a repetition of the guided imagery would enable them to respond more comfortably (Kubes, 2015), the exercises were performed in the 1st and 2nd interviews in company with the researcher, they were recommended to do the exercise by themselves every day at home. They were informed how to perform the exercises at home, whereby the exercise text was included in the booklet.
The Sequence of Basic Mental Skills: A Guide for Psychological Skills Training
Published in Journal of Sport Psychology in Action, 2023
Frank O. Ely, Melissa A. Paré, Samantha A. D’Agostino, Krista J. Munroe-Chandler
The final basic skill forwarded by Hardy et al. (1996) is relaxation. Unlike imagery and self-talk, the mental skill of relaxation represents a host of specific techniques to help one manage or control their arousal (Munroe-Chandler & Hall, 2021). Common relaxation techniques include breathing, progressive relaxation, and meditation. Although useful on their own, each of these techniques can also be paired with imagery and/or self-talk to aid in the relaxation process (Thomas et al., 2009). For example, one may engage in a breathing exercise and simultaneously use imagery to create a relaxing scene. Further, one may develop a mantra such as “calm” (i.e., self-talk) to use within a meditation exercise. Thus, in both examples, a relaxation technique was paired with either imagery or self-talk. As such, learning imagery and self-talk before relaxation would be beneficial to the athlete as they practice relaxation techniques. Once relaxation skills are developed, the athlete can learn to apply such techniques to achieve more complex mental skills such as controlling attention or managing emotions.