SIMPLE STRATEGIES FOR REDUCING TENSION
• To get to sleep, wet two cotton balls with a drop of water and place one on each eyelid. You will receive “feedback” when you think. Relax your eyes and let your tongue relax into the fl oor of your mouth. Be patient, keep trying night after night, sleep will come.
• On a day you are home alone, place a piece of scotch tape across your brow. Notice as it tugs at your brow as you began to “effort” or think anxious thoughts. Relax your brow and mental images.
• Smile, even when no one is around. It is true it relaxes 42 muscles on your face. Start at the corners of your mouth and feel it lift up your cheeks and light up your eyes.
• For relief from neck and shoulder tension, provided you have no neck problems: Allow your head to fall forward for only one minute. Try this several times a day.
• Exercise! The benefi ts are plentiful. If you can’t start a formal program, choose simple ways like taking the stairs or walking briskly to your destination.
• Basic nutrition: Eat breakfast. Minimize caffeine and sugar intake. Eat regularly.
• Be unusually kind to everyone you meet. You never know what diffi culties a person may carry.
• For more information about your personal stress score, Google: “Holmes and Rhea Social Adjustment Scale.”
Clients arrive in my offi ce with a list of symptoms. What they soon discover is that their discomfort is largely fueled by excess tension in their muscles and the habit of shallow breathing. This style of breathing deprives us of adequate oxygen and the rhythmic diaphragmatic action needed to nourish our inner organs. Most people fi nd Progressive Relaxation training interesting. They appreciate learning a skill that puts them in control of their emotions and life energy. In our fi rst session, I teach clients to make friends with diaphragmatic breathing. Most fi nd it very relaxing and energizing. Next we begin an educational process of identifying tension and releasing certain muscle groups, working especially on areas that feel specifi c to their symptoms (i.e. tension in a tight jaw or grinding their teeth, perhaps shoulder and neck tension patterns that create headaches). Even though the body has over a thousand voluntary muscles, the beauty is that they work in groups. Clients learn to identify the few locations necessary to let go of tension and relax. This relaxation generalizes to the smooth muscles of their inner organs. I assign daily practice based on a person’s schedule and their commitment. From the biofeedback machine, I get a profi le of the client’s baseline level of tension. As training progresses, we see these readings improve and symptoms become less intense and less frequent.
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