Deep Breathing Exercises, PMR and The Relaxation Response - Stress Management Training from MindTools.com

Deep Breathing Exercises, PMR and The Relaxation Response - Stress Management Training from MindTools.com

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Deep Breathing

Deep breathing is a simple, but very effective, method of relaxation. It is a core component of everything from the "take ten deep breaths" approach to calming someone down, right through to yoga relaxation and Zen meditation. It works well in conjunction with other relaxation techniques such as Progressive Muscular Relaxation, relaxation imagery and meditation to reduce stress.

To use the technique, take a number of deep breaths and relax your body further with each breath. That's all there is to it!

Progressive Muscular Relaxation

Progressive Muscular Relaxation is useful for relaxing your body when your muscles are tense.

The idea behind PMR is that you tense up a group of muscles so that they are as tightly contracted as possible. Hold them in a state of extreme tension for a few seconds. Then, relax the muscles normally. Then, consciously relax the muscles even further so that you are as relaxed as possible.

By tensing your muscles first, you will find that you are able to relax your muscles more than would be the case if you tried to relax your muscles directly.

Experiment with PMR by forming a fist, and clenching your hand as tight as you can for a few seconds. Relax your hand to its previous tension, and then consciously relax it again so that it is as loose as possible. You should feel deep relaxation in your hand muscles.

The Relaxation Response

'The Relaxation Response' is the name of a book published by Dr Herbert Benson of Harvard University in 1968. In a series of experiments into various popular meditation techniques, Dr. Benson established that these techniques had a very real effect on reducing stress and controlling the fight-or-flight response. Direct effects included deep relaxation, slowed heartbeat and breathing, reduced oxygen consumption and increased skin resistance.

This is something that you can do for yourself by following these steps:

• Sit quietly and comfortably.
• Close your eyes.
• Start by relaxing the muscles of your feet and work up your body relaxing muscles.
• Focus your attention on your breathing.
• Breathe in deeply and then let your breath out. Count your breaths, and say the number of the breath as you let it out (this gives you something to do with your mind, helping you to avoid distraction).

Do this for ten or twenty minutes.

An even more potent alternative approach is to follow these steps, but to use relaxation imagery instead of counting breaths in step 5. Again, you can prove to yourself that this works using the biofeedback equipment.

Anger management tips: 10 ways to tame your temper - MayoClinic.com

Anger management tips: 10 ways to tame your temper - MayoClinic.com

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10 tips to help get your anger under control

1. Take a 'timeout.' Although it may seem cliche, counting to 10 before reacting really can defuse your temper.
2. Get some space. Take a break from the person you're angry with until your frustrations subside a bit.
3. Once you're calm, express your anger. It's healthy to express your frustration in a nonconfrontational way. Stewing about it can make the situation worse.
4. Get some exercise. Physical activity can provide an outlet for your emotions, especially if you're about to erupt. Go for a brisk walk or a run, swim, lift weights or shoot baskets.
5. Think carefully before you say anything. Otherwise, you're likely to say something you'll regret. It can be helpful to write down what you want to say so that you can stick to the issues. When you're angry, it's easy to get sidetracked.
6. Identify solutions to the situation. Instead of focusing on what made you mad, work with the person who angered you to resolve the issue at hand.
7. Use 'I' statements when describing the problem. This will help you to avoid criticizing or placing blame, which can make the other person angry or resentful — and increase tension. For instance, say, "I'm upset you didn't help with the housework this evening," instead of, "You should have helped with the housework."
8. Don't hold a grudge. If you can forgive the other person, it will help you both. It's unrealistic to expect everyone to behave exactly as you want.
9. Use humor to release tensions. Lightening up can help diffuse tension. Don't use sarcasm, though — it's can hurt feelings and make things worse.
10. Practice relaxation skills. Learning skills to relax and de-stress can also help control your temper when it may flare up. Practice deep-breathing exercises, visualize a relaxing scene, or repeat a calming word or phrase to yourself, such as "Take it easy." Other proven ways to ease anger include listening to music, writing in a journal and doing yoga.

Why Do People Get Angry? - Associated Content from Yahoo! - associatedcontent.com

Why Do People Get Angry? - Associated Content from Yahoo! - associatedcontent.com

Published by Francisco Herrera

I was born and raised in Florida. I've been in sales for most of my working life, and am now burnt out on the industry. I've had a passion for writing since I was a child, and am just now learning to do so e... View profile

People get angry for numerous reasons. Anger is an internal reaction that we perceive to have an external cause. When people get angry, they will never tell you it was for no reason. There is always something that the

person perceived as "not right" that triggered their anger.

Anger in itself is not unhealthy, its part of our physical makeup and a primitive defense mechanism. People get angry when they feel that they are being threatened. It could be a perceived threat to themselves, their ego, or someone they love or sympathize with. It's when anger is uncontrolled that it becomes a negative force with negative consequences.

When People get angry it can come from two types of sources, internal and external. Regardless of which of the two sources, sometimes both, that triggers a persons anger, the actual emotion itself tends to have its roots anchored somewhere in the persons psyche. A man who was brought up in an abusive home may become angry as soon as they hear somebody get verbally loud. A person frustrated over money may get angry when a friend asks for a cigarette. Someone who feels that they are being generalized may get angry with someone who they feel perceives them in this fashion.

People get angry more often as their frustration tolerance lowers. This low tolerance level can be caused by a number of reasons, stress and/or anxiety, physical and/or emotional pain, drugs and alcohol, or simply having a bad day. All of these can lead to a lower frustration tolerance, and when people get angry it can result in unnecessary outbreaks. When anger is out of control it is similar to a person under the influence of drugs. The person's ability to rationalize is compromised and they act purely from emotion.

How To Deal With Angry People: A Survival Guidev

How To Deal With Angry People: A Survival Guide

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By Dr Tony Fiore

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See Dr. Tony Fiore's expert page

PART 1- EIGHT TIPS TO DEAL WITH EXPLOSIVE PERSONS WHO CONFRONT YOU: DEFUSING POTENTIALLY DANGEROUS SITUATIONS:

1.Do not respond in kind. Hostility often begets more hostility.

Respond instead with a non-hostile message to defuse people who are behaving in a hostile manner toward you. The classic example of this is in when simple inconsiderate driving or even aggressive driving suddenly escalates into road rage due to two drivers ratcheting up hostility in response to the other’s hostile acts, words, or gestures.

Please remember that in these and other hostile situations, you contribute somewhat to the outcome by your decision to return hostility or not.

2.Take their upset seriously and validate their feelings.

Listen to what they have to say and hear them out; ignoring them or minimizing their feelings will tend to escalate their anger further. There have been untold numbers of workplace violence incidents that could have been averted had supervisors or managers listened with empathy to disgruntled employees rather than responding in an insensitive, or uncaring manner.

3.Never argue with someone when they are intoxicated.

When someone is drinking or intoxicated, this is no time to try to solve relationship or other problems (especially if you too have had a few drinks). A high percentage of angry confrontations as well spousal abuse arrests occur when drinking is involved by one or both partners. Drinking often impairs judgment, decreases inhibitions (resulting in saying things we don’t mean), and distorts your normally astute reasoning ability.

4.Respond to the feelings they are having- not the content of what they are saying.

Try to hear and respond to the underlying hurt or pain the person is experiencing underneath the angry words. Use statements such as "I can appreciate why you feel that way," "It sounds like you are very angry right now," "Many people feel the way you do."

5.On roadway, don’t make eye contact with an aggressive driver.

This is the secret signal in the animal world to engage in combat and will frequently escalate things, sometimes into "road rage." Just ignore aggressive drivers and stay out of their way.

6.Allow angry people to physically escape the situation.

Don’t block their way or prevent egress, or you may be putting yourself in a dangerous situation. Take off the heat rather than increasing the pressure! Don’t insist on solving the problem “now” when the other person is in an agitated state.

7.Don’t defend yourself by attacking back at them or their character flaws.

Defensiveness often escalates anger in the other person and, in fact, is one of the predictors of divorce, according to recent marital research. There is a time to present your side, but not when your partner is unable to hear it due to his or her anger.

8.Don’t try to solve an emotional issue with logical arguments.

Trying to diffuse an angry person with overwhelming evidence of their thinking errors or mistakes in logic, or facts to the contrary, or reasons for why they shouldn’t feel the way they do, or why they should feel differently - usually makes the situation worse.

Relaxing music, sleep-aids, anxiety reduction, relaxation tools

Relaxing music, sleep-aids, anxiety reduction, relaxation tools

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Sound Sleeping Tips Engaging in a relaxing activity such asreading, meditation, yoga, or listening to music, before going to bed, can help you to get a good night sleep. Perform this activity in a dimly lit, stress-free environment. Try to schedule your activity to take place at the same time every day. A regular routine helps to promote quality sleep. 5 minutes of breathing exercises before bedtime will help reduce stress. Take slow, deep breaths, through your nose and deep into your abdomen (rather than your chest). If you are doing this correctly your belly will expand and contract with each breath. Spicy foods and large meals before bedtime should be avoided, as the resulting stomach activity may reduce sleep quality. Keep objects that can be associated withstress out of the bedroom, and never use your bed as a place to do work Regular exercise can reduce stress, aid relaxation, and improve your sleep, BUTexercise produces stimulants, so avoid strenuos activity just before bedtime. Read and share ideas about stress reduction,relaxation techniques, and sleep-aids on oursleep and relaxation discussion page.