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Techniques for Relaxation

Many patients have asked me about techniques for coping more effectively with stress. Although I send some women for counseling or psychotherapy when symptoms are severe, most are looking for practical ways to manage stress on their own. They want to take responsibility for handling their own problems observing their inadequate methods of dealing with stress, learning new techniques to improve their habits, and then practicing these techniques on a regular basis.

I have included relaxation and stress reduction exercises in many of my patient programs. The feedback has been very positive; many patients report an increased sense of well being from these self help techniques. They also note an improvement in their physical health. This chapter includes fourteen stress reduction exercises for women with anxiety. They will take you through a series of specific steps to help alleviate your symptoms. The exercises will teach you the following helpful techniques: focusing and meditation, grounding techniques (how to feel more centered), exercises that help you to relax and release muscle tension, erasure techniques (how to erase old programs), healing the inner child, visualizations, and affirmations. These techniques will help you cope with stress more efficiently, make your thoughts more calm and peaceful, and help you learn to relax, while you build self esteem and self confidence. Try them all; then decide which ones produce the greatest benefits for you. Practice these on a regular basis.

Quieting the Mind and Body

Women with recurring symptoms of anxiety and nervous tension are usually barraged by a constant stream of negative "self-talk." Throughout the day, your conscious mind may be inundated with thoughts, feelings, and fantasies that trigger feelings of upset. Many of these thoughts replay unresolved issues of health, finances, or personal and work relationships. This relentless mental replay of unresolved issues can reinforce the anxiety symptoms and be exhausting. It is important to know how to shut off the constant inner dialogue and quiet the mind.

The first two exercises require you to sit quietly and engage in a simple repetitive activity. By emptying your mind, you give yourself a rest. Meditation allows you to create a state of deep relaxation, which is very healing to the entire body. Metabolism slows, as do physiological functions such as heart rate and blood pressure. Muscle tension decreases. Brain wave patterns shift from the fast beta waves that occur during a normal active day to the slower alpha waves, which appear just before falling asleep or in times of deep relaxation. If you practice these exercises regularly, they can help relieve anxiety by resting your mind and turning off upsetting thoughts.

Exercise 1: Focusing

Select a small personal object that you like a great deal. It might be a jeweled pin or a simple flower from your garden. Focus all your attention on this object as you inhale and exhale slowly and deeply for one to two minutes. While you are doing this exercise, try not to let any other thoughts or feelings enter your mind. If they do, just return your attention to the object. At the end of this exercise you will probably feel more peaceful and calmer. Any tension or nervousness that you were feeling upon starting the exercise should be diminished.

Exercise 2: Meditation

• Sit or lie in a comfortable position.

• Close your eyes and breathe deeply. Let your breathing be slow and relaxed.

• Focus all your attention on your breathing. Notice the movement of your chest and abdomen in and out.

• Block out all other thoughts, feelings, and sensations. If you feel your attention wandering, bring it back to your breathing.

• As you inhale, say the word "peace" to yourself, and as you exhale, say the word "calm." Draw out the pronunciation of the word so that it lasts for the entire breath. The word "peace" sounds like p-e-e-a-a-a-c-c-c-e-e-e. The word "calm" sounds like: c-a-a-a-l-l-l-l-m-m-m. Repeating these words as you breathe will help you to concentrate.

• Continue this exercise until you feel very relaxed.

Susan M. Lark M.D. (Excerpted from The Menopause Self Help Book)

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Reviewed: 02/2006