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Relaxation
Relaxation
Relaxation is a tool which an Occupational therapist might use to support someone experiencing anxiety. It is not aiming to make what people are stressed or worried about go away. But it can give them a mental break from these feelings and help them refocus.
There are lots of relaxation exercises out there all of these coulg be adapted to work in group settings.
Have a watch of this short video by the charity mind discussing some relaxation tips
What are the benefits for Group relaxation in contrast to solitary practice?
Increased Feelings of Social Connectivity
Opportunity to Share and Hear from Others:
Strengthened Social Relationships:
Increased Inspiration and Belonging:
Occupational therapist role in a relaxation group
Occupational therapist role in a relaxation group
Group relaxation offers a variety of advantages, such as social support, motivation, variety, and fun. Connecting with people who have similar goals and challenges can provide encouragement, feedback, and empathy. The occupational therapist is often as a facilitators or leader in a relaxation group. It could also be run as a peer lead group - this is where participants will lead parts of the relaxation group - It might be something to work towards over a number of weeks.
Prior to beginning a group relaxation session, it’s important to the occupational therapist takes certain steps to ensure the experience is beneficial for everyone.
The occupational therapist needs to check in with the group members to determine any physical or emotional needs or concerns that should be addressed. Understand what goals everyone in the group is working towards and where relaxation techniques fit with their goals this will help to make it meaningful.
The technique for the session, such as breathing, meditation, visualization, progressive muscle relaxation, or yoga needs to be approporiate and meaningful to the group members.
Click on the pictures below to explore some of the OT skills, tools and resources you might want to explore within a relaxation group
Tips to facilitate a relaxation group
Tips to facilitate a relaxation group
Leading others through relaxation practice requires more than a script. Depending on the needs and goals of the group you are working with, you can tailor the following suggestions accordingly:
Gain clarity on the backgrounds and hopes of those you are working with.
Gain clarity on the backgrounds and hopes of those you are working with.
Leading a young persons group through relaxation looks much different than guiding older adults adults through relaxation practices. you could add in breathing and grounding techniques discussed on earlier pages of this sites. It is important to get to know who you are working with and what their goals are to help you to choose the right script, level and focus of the session.
You’ll want to make sure that the language, length, and techniques covered are appropriate.
Choose a calm and soothing setting.
Choose a calm and soothing setting.
Additionally, you’ll want to consider your setting. In some cases you’ll have more flexibility over where the session is held than in others. However, in any case, be mindful of temperature and lighting and your ability to adjust these. Also, note what props are available. Are there chairs and cushions? If not, what are you able to bring in with you that will help to promote peace and relaxation?
Consider what supports you will use.
Consider what supports you will use.
Will you need use any supportive tools/resources. For example, music and singing bowls are beautiful tools that can add to the collective sense of peace. If you are considering using aromas or essential oils, ensure that there are no sensitivities to these items amongst the group.
Be mindful of the space you hold and the tone and pace of your voice.
Be mindful of the space you hold and the tone and pace of your voice.
Lastly, it is important to be mindful of the fact that relaxation is not a comfortable experience for everyone. While one person might move into these group settings with ease, others may feel out of place. Warmly welcome everyone, checking in before and after the sitting to see if anyone needs extra support. Ensure that your tone and pace of speech is soothing as well.
Relaxation scripts can be found below - try them out on each other.
EXAMPLE Simple Group Relaxation routine using a Body scan Script.
EXAMPLE Simple Group Relaxation routine using a Body scan Script.
The following routine is based on Benson’s “Relaxation Routine” which incorporates a mental image or mental device into the relaxation exercise. This can be a pleasant, calming scene, such as a deserted beach, a particularly relaxing picture or object, a soothing sound or word, like the sound of the sea or the word ‘serene’.
The important thing is that a person finds something that is calming for them. From time to time, distracting thoughts will come to mind – this is quite usual. Don’t dwell on this; simply encourage your clients to return to thinking about the soothing image or sound. Once you have started the exercise, and got into the rhythm of it, carry on for a minute or so (it’s up to you and your patient to decide how much time you need to achieve a sense of relaxation).
Instructions:
‘To start the exercise, sit in a comfortable position.
‘First, get as comfortable as you can ... Lie flat on the floor with a pillow under your head, or snuggle in your chair ... If you wear glasses, remove them … Kick off your shoes and loosen any tight clothing ... Relax your arms by your sides and have your legs uncrossed. Close your eyes, and don’t worry if they flicker – this is quite usual. Don’t worry if random thoughts enter your mind – this is also quite usual. Just let them go and then re-focus on relaxing.
Next, focus on your breathing.
‘You are beginning to relax …. Breathe out slowly … Now, breathe in smoothly and deeply …. Now, breathe out slowly again, imagining yourself becoming heavier and heavier, sinking into the floor (or your chair) ... Keep breathing rhythmically, and feel a sense of relief and of letting go …. Try saying “relax” to yourself as you breathe out … Breathe like this for a few moments more ….
Take a slow, deep breath in …
Feel the muscle beneath your rib cage move ... Now let it out – slowly ... Aim for a smooth pattern of breathing.
‘Close your eyes, and, while you continue to breathe slowly, imagine your body becoming more heavy … Scan your body for tension ... Start at your feet and move up through your body to your shoulders and head ... If you find any tension, try to relax that part of your body …
. Think of your feet ... Tense the muscles in your feet and ankles, curling your toes towards your head … Gently stretch your muscles … Feel the tension in your feet and ankles ... Hold it ... Now let go ... Let your feet go limp and floppy ... Feel the difference … Feel the tension draining away from your feet … Let your feet roll outwards and grow heavier and heavier … Imagine that they are so heavy that they are sinking into the floor … More and more relaxed … Growing heavier and more relaxed …(REPEAT)
‘Now, think about your calves … Begin to tense the muscles in your lower legs ... If you are sitting, lift your legs up and hold them in front of you, feeling the tension … Gently stretch the muscles …. Feel that tension ... Hold it ... Now release … Let your feet touch the floor and let your legs go floppy and heavy ... Feel the difference … Feel the tension leaving your legs, draining away from your calves ... Leaving your calves feeling heavy ... Draining away from your feet … Leaving them feeling heavy and limp ... Imagine that your legs and feet are so heavy that they are sinking into the floor … They feel limp and relaxed ... Growing more and more heavy and relaxed … (REPEAT)
‘Think about your thigh muscles ... Tense them by pushing the tops of your legs together as hard as you can … Feel the tension building ... Hold it ... Now, let your legs fall apart ... Feel the difference … Feel the tension draining away from your legs … They feel limp and heavy ...Your thighs feel heavy ... Your calves feel heavy … Your feet feel heavy ... Imagine the tension draining away ... Leaving your legs ... Leaving them feeling limp and relaxed … Leaving them
feeling so heavy that they are sinking into the floor or your chair ... Let the feelings of relaxation spread up from your feet … Up through your legs … Relaxing your hips and lower back ... (REPEAT)
‘Now tense the muscles of your hips, and lower back by squeezing your buttocks together ... Arch your back, gently ... Feel the tension ... Hold the tension ... Now let it go ... Let your muscles relax … Feel your spine supported again ... Feel the muscles relax … Deeper and deeper ... More and more relaxed … Growing heavier and heavier ... Your hips are relaxed … Your legs are relaxed … Your feet are heavy … Tension is draining away from your body …. (REPEAT)
‘Tense your stomach and chest muscles, imagine that you are expecting a punch in the stomach and prepare yourself for the impact ... Take in a breath, and as you do, pull in your stomach and feel the muscles tighten ... Feel your chest muscles tighten and become rigid ... Hold the tension ... Now slowly breathe out and let go of the tension … Feel your stomach muscles relax … Feel the tightness leave your chest ... As you breathe evenly and calmly, your chest and stomach should gently rise and fall ... Allow your breathing to become rhythmic and relaxed … (REPEAT)
‘Now think about your hands and arms ... Slowly curl your fingers into two tight fists ... Feel the tension ... Now hold your arms straight out in front of you, still clenching your fists ... Feel the tension in your hands, your forearms and your upper arms ... Hold it ... Now, let go … Gently drop your arms by your side and imagine the tension draining away from your arms … Leaving your upper arms ... Leaving your forearms … Draining away from your hands ...Your arms feel heavy and floppy … Your arms feel limp and relaxed …(REPEAT)
‘Think about the muscles in your shoulders ... Tense them by drawing up your shoulders towards your ears and pull them in towards your spine … Feel the tension across your shoulders and in your neck ... Tense the muscles in your neck further by tipping your head back slightly ... Hold the tension ... Now relax … Let your head drop forward ... Let your shoulders drop … Let them drop even further ... Feel the tension easing away from your neck and shoulders ... Feel your muscles relaxing more and more deeply ... Your neck is limp and your shoulders feel heavy … (REPEAT)
‘Think about your face muscles ... Focus on the muscles running across your forehead … Tense them by frowning as hard as you can … Hold that tension and focus on your jaw muscles ... Tense the muscles by biting hard … Feel your jaw muscles tighten ... Feel the tension in your face ... Across your forehead … Behind your eyes ... In your jaw ... Now let go ... Relax your forehead and drop your jaw ... Feel the strain easing ... Feel the tension draining away from your face … Your forehead feels smooth and relaxed … Your jaw is heavy and loose … Imagine the tension leaving your face ... Leaving your neck ... Draining away from your shoulders …Your head, neck, and shoulders feel heavy and relaxed. (REPEAT)
‘Think of your whole body now ...Your entire body feels heavy and relaxed … Let go of any tension ... Imagine the tension flowing out of your body ... Listen to the sound of your calm, even breathing … Your arms, legs and head feel pleasantly heavy ... Too heavy to move … You may feel as though you are floating … Let it happen ... It is part of being relaxed ...
When images drift into your mind, don’t fight them ... Just acknowledge them and let them pass ... You are a bystander: interested but not involved …
Enjoy the feelings of relaxation for a few more moments …
If you like, picture something that gives you pleasure and a sense of calm . . .
In a moment, I will count backwards from four to one . . . When I reach one, open your eyes and lie still for a little while before you begin to move around again … You will feel pleasantly relaxed and refreshed … Four: beginning to feel more alert … Three: getting ready to start moving again ... Two: aware of your surroundings ... One: eyes open, feeling relaxed and alert.’
‘When you have finished this exercise, sit quietly for a few moments, and enjoy the feeling of relaxation. Don’t move around too quickly if you have been quite relaxed – take it gently.’
EXAMPLE “Learn to Let Go of Worry” Guided Script:
EXAMPLE “Learn to Let Go of Worry” Guided Script:
So, to help you reduce anxiety,
start by taking a moment to relax your body..
soften any unnecessary tension in your belly and shoulder,
and find a posture that feels both relaxed and alert,
Now close your eyes
or look downwards
and rest your hands
in an easy effortless way.
Take a few moments
to scan your awareness
through the sensations of your body,
and wherever possible,
soften and release
obvious areas of physical tension.
Aware of your body,
your body breathing,
your chest rising and falling with each breath.
And now imagine standing in the street
outside of your house with two heavy suitcases
and know that one of those suitcases
is full of worries about the future,
and the other suitcase,
know that it is full of regrets about the past.
Take a moment standing there in the street
holding these two heavy suitcases
and reflect about each one.
Reflect about the future,
how it will come on it’s own accord whenever it comes
and that most of what we worry about will never happen.
Standing out there in the street,
reflect about the past,
the other heavy suitcase.
Consider how the past cannot be changed.
All we can do in the present is to learn from it,
put in whatever corrections make sense,
become more skillful,
become a better person,
and move on.
Standing there in the street,
feeling the weight of these suitcases,
and absorbing the wisdom of your own reflections right now,
make a conscious decision.
Do you want to drop the suitcase of worry about the future?
And if so, simply drop it....
Then, standing there in the street with the other suitcase
so heavy about the past,
make a conscious decision.
Do you want to drop it?
And if so, just drop it.... just drop it....
And as soon as you have dropped the two suitcases,
walk into your home,
and take your seat right where you are,
and plop down,
so relaxed,
like someone coming home from a long trip,
dropping suitcases,
and just relaxing,
rested in the present,
just breathing,
r resting in the fundamental well-being of awareness itself,
awareness which does not worry or regret, resting as if this is meaningful for you
Allow yourself to simply rest
Feeling a sense of peace, of joy, of well being.
We all carry baggage, some of it heavier than others. With this meditation for worry, we just may realize that we have the power to let go and drop this baggage whenever we are ready. In that moment, we will feel a sense of lightness and liberation, peace and ease. It’s not easy to let go of the things we’ve been carrying for a long time. Mindfulness, visualization, and contemplation offer us support and show us the way.
Evidence Based Practice
Occupational Therapy practice needs to be led by evidence.
This is a list of relevant scientific research and articles relevant to group work in mental health settings
Please take the time to familiarise yourself with the research base in order to provide the most up-to-date care to your patients.
Louie, S. W. S. (2004). The effects of guided imagery relaxation in people with COPD. Occupational Therapy International, 11(3), 145-159.
Ghadse, A. M., Ranjan, L. K., & Gupta, P. R. (2019). Biofeedback as an adjunct to conventional stress management and relaxation techniques in substance abuse disorders: A randomized controlled interventional study. The Indian Journal of Occupational Therapy, 51(1), 26-30.
Ali, U., & Hasan, S. (2010). The effectiveness of relaxation therapy in the reduction of anxiety related symptoms (a case study). International journal of psychological studies, 2(2), 202-208.
Keptner, K. M., Fitzgibbon, C., & O’Sullivan, J. (2021). Effectiveness of anxiety reduction interventions on test anxiety: a comparison of four techniques incorporating sensory modulation. British Journal of Occupational Therapy, 84(5), 289-297.
Fox, J., Erlandsson, L. K., & Shiel, A. (2019). A systematic review and narrative synthesis of occupational therapy-led interventions for individuals with anxiety and stress-related disorders. Occupational Therapy in Mental Health, 35(2), 179-204.
Ali, U., & Hasan, S. (2010). The effectiveness of relaxation therapy in the reduction of anxiety related symptoms (a case study). International journal of psychological studies, 2(2), 202-208.
Prior, S. (1998). Determining the effectiveness of a short-term anxiety management course. British Journal of Occupational Therapy, 61(5), 207-213.
Reid, D. (2009). Capturing presence moments: The art of mindful practice in occupational therapy. Canadian Journal of Occupational Therapy, 76(3), 180-188.
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