Relaxation Techniques
Learning and regularly practicing a Relaxation Technique can help to reduce tension, reduce long term stress levels, reduce the consequences of prolonged periods of stress and deal with difficult situations in a calmer and more constructive way. I can offer Relaxation Techniques in an individual as well as in a group setting. These are the Relaxation Techniques I most often work with:
- PMR (Progressive Muscle Relaxation) according to Jacobsen
- Autogenic Training
- MBSR (Mindfulness Based Stress Reduction)
- breathing exercises
- Guided Imagery
PMR (Progressive Muscle Relaxation) according to Jacobsen
PMR is the most investigated relaxation technique. By alternating intentionally tensing individual muscle groups and consciously releasing the tension, you can learn to develop a sensitivity towards the difference between these two states. This can facilitate relaxation while practicing as well as over time being able to notice and release tensions during the daily routine. In addition after having sufficiently practiced this technique, it can be applied in stressful situations (e.g. in exam situations, before job interviews or salary negotiations) in order to calm down and successfully overcome the callenge.
Positive effects have been shown in muscle tension, stress reduction, treatment of anxiety disorders (including associated physical symptoms such as palpitations, sweating and tremors), arterial hypertension, headaches, prevention of migraine attacks, chronic back pain and sleep disorders.
- Most people find the technique easy to learn and to apply
- Often it is easy to note physical changes
- The technique is directly targeting tension and free of side effects
In the future I will also add descriptions for the other relaxation procedures.