5.3 You Need to Learn and Implement Proper Relaxation techniques Daily (Partial shown)
Sufferers of Anxiety and Depression are typically over-reactive individuals who often rush through their lives, for no valid reason really. We need to train ourselves to be able to live our daily lives, staying calm and control of our emotions, pacing ourselves and slowing down, and underreacting to situations and negatives in Life as opposed to over-reacting to them. These character qualities lead to an inner peace which we all strive to achieve in Life.
The first step in achieving a relaxed state of mind and eventual patience is to learn relaxing techniques to control our breathing and muscle tension/relaxation. We also need to implement daily Relaxation self-talk to calm us down as needed. (NOTE: Daily Relaxation section 5.2 not provided in this post)
5.3.1. Implement and Repeatedly use Relaxation Routine compatible with Lucinda’s provided tape/media.
The URL links below are Lucinda Bassett’s Attacking Anxiety and Depression Relaxation (and Positive Affirmations) media provided on the YouTube website. This should be used as a basis and pattern for the relaxation techniques you need to develop and later personalize (as you see fit).
Well after about 5 yrs., 11 mos, since the Original Book publication (6/19/14), the YouTube links provided are no longer available. The Product Description/Overview of the Book on the Amazon.com site & all other Book sites has changed to accommodate what is going on & what to do about this: This is Upfront in the Book’s Overviews/Product Descriptions on the various Book sites:
“KEY NOTES:
The relaxation routine is recommended to be done, when you wake up in the morning and before going to bed during the recovery process through most of the recovery period. Although, a third time mid-day, is suggested during the early stages of recovery if you are a significant sufferer (as addressed in the respective Training sections).
BLOG POST NOTE FOR THOSE IMPATIENT ONES: PLEASE READ THE IMPORTANT TEXT PROVIDED BELOW THE URLs BEFORE YOU JUMP AHEAD HERE AND DO IT… THIS TEXT IS IMPORTANT IN PROVIDING YOU AN INDICATOR OF WHAT IS EXPECTED UP FRONT BEFORE GOING FORTH..
- Part 1: Breathing and Muscle tension/relaxation exercises (plus Positive affirmations).
http://www.YouTube.com/watch?v=gs5fj8Pdgtw
IMPORTANT NOTE: This YouTube session cuts off prematurely but is almost complete. It stops during the Muscle tension/relaxation routine of the neck and does not include the routine for the jaw area. The Part 2 link below has the final part of the jaw area routine but has a missing segment. Actually this is a good thing. From what I have learned, rolling the neck completely around in circles, which may be interpreted from the YouTube session, would not be a good thing for your neck. So at the end of the URL session above, continue with the muscle tension/relaxation session per the italicized and underlined text below (below the Actions/Training (BLOG POST NOTE: Actions/Training section not provided in Blog post) where I identify the approach for Moving up to the Neck, and Moving to the jaw area.
When initially doing your Relaxation sessions you will be asked to use Lucinda’s YouTube Relaxation session (e.g. use your computer with headphones) along with this addition. When you listen to this routine you will get a flavor for the flow of the session so you should be able to readily include that short italicized and underlined session below to complete it with no real complications. Please don’t beat yourself up trying to get it exactly right in the beginning. Just ease into it since you don’t want to do more harm than good here. Regardless, you will eventually want to come up with your own Relaxation session so that you will not need to depend on any media to cycle through it.
- Part 2: The mental journey (& included Positive affirmation messages/self-talk)…
http://www.YouTube.com/watch?v=NWiBxRhoGXs
During the initial phases of Recovery, it is best to cycle through the relaxation session (3) times a day, but do it at least twice a day (i.e. in the morning before starting off the day, and at night prior to going to bed). It is best to lie down when you are going through this Relaxation routine for the morning, and night time sessions. As far as your midday session, get in a comfortable seated or reclined position. Note that the recommendation for (3) times a day is geared to those most afflicted with A & D. If you are not a significant sufferer from A & D, I suggest you do this at least in the mornings when you wake up as I do; this allows you to kick off the day on the right foot, in a calming and soothing manner. If you have any trouble sleeping I suggest you do the Relaxation routine, at night as well, before going to bed.
In Lucinda’s Attacking Anxiety and Depression program, she explains certain things about the relaxation sessions, and how it helps you. “You may have to get used to instructive relaxation. Give yourself time to get comfortable with it. By practicing you relaxation exercise in thoughtful, meditative repetition, you will condition your mind and body to respond appropriately to your inner voice.” It may take some time to get used to using and being comfortable incorporating these relaxation tools and techniques but that is “perfectly normal”. So stick with them because it is extremely important in your strides to get better. It “will help you to become comfortable with relaxing, both mentally and physically. Many of us with anxiety either forgot or never learned how to truly step in to the present moment and relax. The relaxation media was designed to help and create and learn to access that peaceful, loving environment within yourself.”
Once you get comfortable and familiar with the relaxation tape/media, you will be able to cycle through the breathing and muscle relaxation techniques, and taking your imagined mental journey on your own. You will likely personalize it, in your own way, making it most appeasing and beneficial to you, while incorporating your chosen self-talk.
I personally still cycle through Breathing and Muscle Relaxation, mentally, during my early morning daily calibration routine I call it :). I also include various mental Spiritual/Mindful (ref: section 4) journeys as well during these morning calibration sessions.
Again, what stems from this relaxation routine, which is a new habit we are forming, is a more relaxed and calm demeanor which is a huge part of the formula for recovery from A & D and staying there!
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Move up to the neck area: This is a 4 step neck motion tension/relaxation exercise (Avoid rotating your head/neck clockwise or counterclockwise; from what I have learned, this is not good for your neck):
Pull your head back from neutral position and tense up neck for a count of 3 (1001, 1002, 1003) then saying/thinking, “Pressure and tension in my neck”, and then release the pressure and then say/think, “Relax –release of pressure through my neck and shoulders” and feel the release of the pressure
Pull your head forward and tense up neck for that count of 3 (1001, 1002, 1003) then saying/thinking, “Pressure tension in my neck”, and then release the pressure and then say/think, “Relax –release of pressure through my neck” and feel the release of the pressure
Neutralize head/neck
Move head toward one shoulder and tense up for that count of 3 (1001, 1002, 1003), then saying/thinking, “Pressure tension in my neck and shoulder”, and then release the pressure and then say/think, “Relax –release of pressure through my neck and shoulder” and feel the release of the pressure
Move head toward your other shoulder and tense up for that count of 3 (1001, 1002, 1003), then saying/thinking, “Pressure tension in my neck and shoulder”, and then release the pressure and then say/think, “Relax –release of pressure through my neck and shoulder” and feel the release of the pressure
Move up to the jaw area: With mouth slightly opened/agate tense up and hold maintaining pressure in your upper and lower jaw for that count of 3 and then say/think Pressure tension in my face/jaw, then release pressure saying/thinking, Relax, I have a Positive warm soothing energy flowing through my whole body, through my neck, and into my jaw.
That’s All for this Blog Post… Yeah, Needless to say this Relaxation Routine is what we need to do from the get go when initiate this Process included in sections 5. & 6. … If you go to a previous Blog Post I provided regarding the First Week Positivity Process provided in Full, per link https://riseandshineanxietydepression.net/2018/12/27 You will see where the Relaxation Routine is scheduled into the First Week Process from the Get Go …
Laziness is not Bliss in Our Efforts to Improve Ourselves… Work On Yourselves (!), You Won’t Believe What This Will Amount To When You Do the Total Positivity Process in Full!
Take Care All & God Bless :)!
Ron
"Rise and Shine Anxiety & Depression & Life Management Tools" & "Rise and Shine Parents Self-Help Guide for the Youngins" 