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It addresses both psychological and physiological effects of stress such as increased heart rate, sweating, and muscle tension. [2] There are many variations of relaxation techniques, including progressive muscle relaxation, autogenic training, guided imagery, biofeedback-assisted relaxation, and other techniques. [3] [4] [5] [6]
Children can practice the muscle relaxation techniques by tensing and relaxing different muscle groups. With older children and college students, an explanation of desensitization can help to increase the effectiveness of the process. After these students learn the relaxation techniques, they can create an anxiety inducing hierarchy. For test ...
Autogenic training is a relaxation technique first published by the German psychiatrist Johannes Heinrich Schultz in 1932. The technique involves repetitions of a set of visualisations accompanied by vocal suggestions that induce a state of relaxation and is based on passive concentration of bodily perceptions like heaviness and warmth of limbs, which are facilitated by self-suggestions.
Relaxation techniques such as progressive muscle relaxation can alter the body's physical and emotional response to stress by impacting the sympathetic nervous system. [6] [16] The sympathetic nervous system helps the body activate the fight-or-flight response. The sympathetic nervous system is more active when a person is stressed or in danger ...
Systematic desensitization (a guided reduction in fear, anxiety, or aversion [10]) can then be achieved by gradually approaching the feared stimulus while maintaining relaxation. Desensitization works best when individuals are directly exposed to the stimuli and situations they fear, so anxiety-evoking stimuli are paired with inhibitory responses.
Relaxation may help reduce insomnia in those who have sleeping disorders. Those with insomnia may even give up sleeping aids just by practicing relaxation techniques. [47] Avoiding unnecessary medication or sleep aids may help health. Even though relaxation cannot get rid of chronic diseases, it may help dull of the symptoms one may have.
In the experimental group, participants engaged in three self-regulating techniques (concentration on respiration, general body relaxation, and the creation of a mental image of successfully passing the examination). During the examination, the anxiety levels of the experimental group were lower than that of the control group.
Guided meditation is a form of meditation which uses a number of different techniques to achieve or enhance the meditative state. It may simply be meditation done under the guidance of a trained practitioner or teacher, or it may be through the use of imagery, music, and other techniques. [ 177 ]
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