When we struggle with the difficult emotions that we all feel when coping with a chronic condition or health problem we find it hard to relax because our minds tend to go round and round in circles wondering and worrying which makes it harder to relax, this is even more difficult if we are in constant pain. Sometimes when we rest we don’t really get good quality rest because our minds are still racing and so our muscles remain tense.  So we need to learn to relax both our minds and bodies to help to cope with any problems or symptoms we have to live with and the lifestyle changes we need make.  We know that we should relax more but there are many types of relaxation techniques, and we may find it confusing to know what is best for us, the benefits and how to set about trying. The goal of relaxation is to turn off the outside world so that the mind and body can rest properly.  By relaxing our minds we can relax our bodies too, this in turn can alleviates some of our symptoms and helps our quality of life. Some methods only achieve muscle relaxation and this may be all you want to achieve; others are aimed at reducing anxiety and stress.

Distraction
Sometimes using distraction techniques such as sewing, walking, gardening or simple exercise is enough to take the mind off the problems. But you must remember not to get too engrossed as it is easy to do too much and make you tired or your symptoms worse.

Muscle Relaxation
Many years ago a psychologist devised the Jacobson technique of relaxation, this method is to tense then relax the muscles working from the feet and moving slowly upwards to the face and head while breathing deeply and slowly, the participant ‘feels’ the tension in the muscles and then experiences the relaxation, thus learning to slowly relax all of the muscles in the body.

Visualization
Another method is called ‘visualization’, by sitting or lying quietly and just thinking about an enjoyable event or creating one in your mind can help. This can help if you are finding it hard to go to sleep.  Counting backwards or thinking of the name of a flower for each letter of the alphabet or something similar while concentrating on deep steady breathing can also distract you enough to help sleep.

Guided Imagery
Guided Imagery can be done either in a group or by yourself using a tape or CD produced for the purpose; you are guided on a tranquil journey or to a beautiful place by a quiet voice with gentle music in the background. There are many products available for this.

Meditation
Meditation is a skill that has to be practiced and may take some time to have any effect but it is an excellent way to ‘cleanse’ the mind by concentration on one object or word closing the mind to all else leading to total relaxation.

Tai Chi
Tai Chi is called a moving meditation which incorporated gentle exercise with relaxation.  Because the movements are slow and purposeful the participant needs to concentration to perfect each move shutting out tension and stress.  As these moves are designed to exercise the body and improve coordination and balance so there are many benefits from learning and practicing this graceful art.

All types of relaxation take some time to perfect so what ever type you choose give yourself time to learn what is, after all, a new skill, and if one style isn’t for you, choose another.

We are very aware of the benefits of all relaxation techniques at the ‘In Our Hands’ Centre and offer Tai Chi Exercise groups, and relaxation groups that incorporate muscle relaxation and guided imagery.   These groups are open to everyone for a gold coin donation.  Participants are encouraged to learn at their own pace and ability.