Source: Romas, John A. and Manoj Sharma. Practical Stress Management: A Comprehensive Workbook for Managing Change and Promoting Health, Fourth Edition. Pearson Education, Inc., San Francisco, 2007.

Reflect upon the following barriers that might be hindering your path to relaxing effectively.

• Working long hours. Some of us, in our quest to earn greater material wealth or for other reasons, may be working more than is normally required. As a result, we may have less time to relax.
  
  
• Brooding. Repetitive thinking of the same thoughts over and over again is brooding. It is often counterproductive and a barrier to relaxation.
  
  
• Unchecked Imagination. If we do not put a restriction on our imagination, then we may generate thousands of ideas in a short time that become barriers to relaxation.
  
  
• Heavy Meals. Eating more than required for maintaining your body function often results in indigestion. It also liberates greater energy. These factors hinder effective relaxation.
  
  
• Inefficient Time Management. Planning your time well is very important. If you do not provide yourself with adequate time for relaxation, you will not be able to relax properly.
  
  
• Not Enough faith in the Power of Relaxation. It is essential for any method to be really effective that it command respect and faith from those utilizing it. Some of us do not have enough faith in the power of relaxation. This lack of faith colors our perspective and prevents us from getting complete relaxation.

Visual Imagery

Source: Romas, John A. and Manoj Sharma. Practical Stress Management: A Comprehensive Workbook for Managing Change and Promoting Health, Fourth Edition. Pearson Education, Inc., San Francisco, 2007.

Find a quiet and comfortable place. Leave aside all your other activities for at least half an hour. If possible, the place should not have any sources of possible distraction, such as telephones, small children playing, and so on. You may choose to lie down or sit.

• Close your eyes.
  
  
• Recollect the last time you were extremely happy. It may be that you were with someone; it may be that you had been somewhere; it may be that you got something. Whatever made you happy, mentally imagine that scene.
  
  
• Forget about everything else and just become engrossed in imagining that happy moment and scene.
  
  
• Remain with this feeling mentally for at least 10 minutes.
  
  
• Now imagine any event that you may not have experienced but that you believe will make you happy.
  
  
• Mentally enjoy the feeling of being in that event.
  
  
• Be with this feeling for at least 10 minutes.
  
  
• Now open your eyes and feel the relaxation and recharging of the body and mind that has taken place.

Autosuggestion

Source: Romas, John A. and Manoj Sharma. Practical Stress Management: A Comprehensive Workbook for Managing Change and Promoting Health, Fourth Edition. Pearson Education, Inc., San Francisco, 2007.

Autosuggestion, or talking with oneself, is a powerful means to develop self-confidence and build healthy lifestyles. Dr. Emile Coue, a French psychotherapist, was the first to come up with the best known phrase for autosuggestion- “Day by day in every way, I am getting better and better” (Patel, 1993). Reflect upon the following ideas for possible autosuggestions within the context of bringing relaxation in your life. After thinking through this list, you may wish to come up with a personal list of autosuggestions for yourself. These autosuggestions can be repeated to yourself during your free time or routinely during morning and evening or coupled with other relaxation methods.

• I am happy, healthy, and relaxed.
  
  
• I am in harmony with my surroundings.
  
  
• I work efficiently and sufficiently.
  
  
• I enjoy complete peace of mind.
  
  
• My sleep is sound, refreshing, and relaxing.
  
  
• My relationship with self and others is cordial.
  
  
• I stay calm and relaxed even in potentially tense situations.
  
  
• All the organs and organ systems in my body are working and relaxing optimally.

Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) involves alternating tension and relaxation in all the body’s major muscle groups. It can be used as an anxiety-reduction technique or simply for relaxation, stress or tension.

PMR was first described in the 1930s by Chicago physician Edmund Jacobson. Jacobson had noted that hospital patients were tense before surgery and designed the PMR technique to enable them to discriminate the difference between tense and relaxed muscles. The method has been found to not only relax muscles, but the mind and other internal organs as well.

Prior to beginning any type of relaxation training exercise, a doctor’s consultation is suggested for those who suffer with medical conditions.

How to Practice PMR
Source: About.com (http://socialanxietydisorder.about.com/od/copingwithsad/qt/pmr.htm)

• Find a quiet place from distractions. Lie on the floor or recline in a chair, loosen any tight clothing and remove glasses or contacts. Rest your hands in your lap or on the arms of the chair.
  
  
• Take a few slow even breaths.
  
  
• Forehead. Focus your attention on your forehead. Squeeze the muscles in your forehead, holding for 15 seconds. Be careful only to tense the muscles of your forehead and to leave the rest of your body relaxed. Feel the muscles becoming tighter and tenser. Then slowly release the tension in your forehead while counting for 30 seconds. Notice the difference in how your muscles feel and the sensation of relaxation. Continue to release the tension in your forehead until it feels completely relaxed. Continue breathing slowly and evenly.
  
  
• Jaw. Now shift attention to your jaw. Tense the muscles in your jaw holding for 15 seconds. Then, release the tension slowly while counting for 30 seconds. Notice the feeling of relaxation and continue to breathe slowly and evenly.
  
  
• Neck and Shoulders. Now, shift attention to your neck and shoulders. Increase tension in your neck and shoulders by raising your shoulders up toward your ears and hold for 15 seconds. Slowly release the tension as you count for 30 seconds. Notice the tension melting away.
  
  
• Arms and Hands. Slowly draw both hands into fists. Pull your fists into your chest and hold for 15 seconds, squeezing as tight as you can. Then, slowly release while you count for 30 seconds. Notice the feeling of relaxation.
  
  
• Buttocks. Slowly increase tension in your buttocks over 15 seconds. Then, slowly release the tension over 30 seconds. Notice the tension melting away. Continue to breathe slowly and evenly.
  
  
• Legs. Slowly, increase the tension in your quadriceps and calves over 15 seconds. Squeeze the muscles as hard as you can. Then, gently release the tension over 30 seconds. Notice the tension melting away and the feeling of relaxation that is left.
  
  
• Feet. Slowly, increase the tension in your feet and toes. Tighten the muscles as much as you can. Then, slowly release the tension while you count for 30 seconds. Notice all the tension melting away. Continue breathing slowly and evenly.
  
  
• Enjoy the feeling of relaxation sweeping through your body. Continue to breathe slowly and evenly.

Websites

The following links contain relaxation audio files, scripts, and/or video available for free downloading.

• http://forms.uhs.wisc.edu/relaxation.php
• http://www.allaboutdepression.com/relax/
• http://www.k-state.edu/counseling/student/biofedbk/bfsample.html
• http://www.usc.edu/dept/socialwork/cwfl/healthwellness7.html
• http://cmhc.utexas.edu/stressrecess/Level_Two/progressive.html

Resources Available in the Wellness Resource Lab, WRC 104
Resources include topics on stress management, relaxation, self improvement, massage, meditation, and more! Visit the Wellness Resource Lab to check out the resources or call: (319) 273-6119 to request a resource be sent to you through campus mail.

Massage Therapy
Massage acts on the nervous system to counteract the body’s response to stress. It allows the body to “calm down” by helping heart rate, blood pressure, and circulation to return to normal levels. This relaxes muscle tension and helps the body to heal itself.

The Wellness/Recreation Center houses massage therapy services. Licensed massage therapists provide sessions in 15-minute increments up to 90 minutes in length. Gift certificates are also available and make great gifts of relaxation. To learn more about massage therapy visit UNI's Wellness & Recreation Services Massage Therapy web page.

National Suicide Prevention Lifeline
The National Suicide Prevention Lifeline is a 24-hour, toll-free, confidential suicide prevention hotline available to anyone in suicidal crisis or emotional distress. By dialing 1-800-273-TALK (8255), the call is routed to the nearest crisis center in our national network of more than 150 crisis centers. The Lifeline’s national network of local crisis centers provide crisis counseling and mental health referrals day and night. To learn more visit the National Suicide Prevention Lifeline web page.