PAGE CONTENTS
(1) Overview
(2) Getting started
(3) Understanding the stress response
(4) Additional resources
(1) Overview of relaxation skills and techniques
Relaxation skills and techniques are ways of coping with stress and anxiety. These states are often accompanied by the triggering of the body's "stress response" (also known as the "fight or flight" response). This response is designed to help us deal with an immediate physical danger.
Unfortunately, the human stress response is also triggered by social stressors, such as deadlines, money worries, or interpersonal conflict. In these situations, the stress response is not helpful. Relaxation skills enable us to slow it down or turn it off. With regular practice, these skills can help prevent the stress response from being triggered in the first place. Each of these skills elicits what has been called the "relaxation response." Follow the links below to more information about each skill.
Relaxation skills and techniques include:
(2) Getting started with relaxation skills and techniques
(A) I recommend starting with Slow Diaphragmatic Breathing. It is the simplest and most readily useable skill, and can have a significant effect on stress and anxiety levels. Experiencing this benefit may make it more likely that you will be more motivated to try to learn other relaxation skills.
(B) Practice the slow diaphragmatic breathing technique in a variety of settings, including while walking, while waiting, or while watching television. Try to do this several times throughout the day, so that you end up practicing for 10-20 minutes per day.
(C) From the Guided Imagery page, try some of the free online audio guided relaxation exercises.
(D) Try some of the procedures from the Progressive Muscle Relaxation (PMR) technique to get a feel for what it is all about.
(E) Read about mindfulness skills and how they can help you develop a new relationship with your thoughts, emotions, and life experience.
(3) Understanding the stress response
The stress response occurs when our nervous system perceives a threat, and it involves the release of adrenaline and cortisol which cause a release of energy to enable the body to flight or flee. The symptoms of the stress response include:
increased heart rate and blood pressure
increased breathing rate (which can result in hyperventilation)
increased muscle tension (resulting in muscle stiffness, tightness in the chest, shakiness, and sleeping difficulties)
increased blood flow to the major muscle groups and away from the extremities (causing sweating and cold hands and feet)
changes in the gastrointestinal system which can result in nausea and diarrhea
Hyperventilation occurs when we are breathing in more oxygen than we need, and can result in unpleasant symptoms, such as:
Dizziness, lightheadedness, shortness of breath, blurred vision, difficulty concentrating, and a sense of unreality
Hyperventilation is not always obvious, particularly if it is mild and continues over a long period of time. This can result in persistently low carbon dioxide levels, and when there is a slight change in breathing, the unpleasant symptoms can be triggered.
Chronic activation of the stress response eventually leads to irritability, fatigue, exhaustion, and depression. Chronic release of cortisol can be very damaging to the body, and causes immune suppression (resulting in increased susceptibility to illness) and increased incidence of heart disease.
The stress response plays a key role in all of the anxiety disorders, PTSD, and functional gastrointestinal conditions (such as Irritable Bowel Syndrome).
(4) Additional resources
HelpGuide.org: Stress and Stress Management
The Relaxation Response: Homepage of Herbert Benson, MD
The Relaxation Response (book) [originally published in 1975, updated in 2000]
The Relaxation Revolution (book, published 2010) [excerpt] [Amazon]
Relaxation Exercises, by the National Center for Telehealth
(5) Resources for professionals
Wilson, C. J., Barnes-Holmes, Y., & Barnes-Holmes, D. (2014). How Exactly Do I “Let Go”? The Potential of Using ACT to Overcome the Relaxation Paradox. SAGE Open.