8/17/2019 SKILL LAB-HWS Relax Technique
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Relaxation exercises are easy to learn and implement and can be
remarkably effective inaddressing stress, test anxiety, all kinds
of phobias and other similar concerns.
The Progressive Relaxation Exercise (recorded by Steve Sprinkle,
former director of the
Co nseling Center! is loosely based on a techni" e described in
Chapter # of the $tthedition of The Relaxation and Stress Red ction
%orkbook, a best&selling self&help book.
This exercise 'ill direct yo to systematically relax yo r ma or
m scle gro ps by brieflyflexing yo r m scles and then slo'ly
releasing the tension. )t begins by having yo flexyo r facial m
scles and contin es 'ith yo r neck and sho lders, do'n to yo r
arms,abdomen and legs. The exercise ends by directing yo to breathe
deeply and slo'ly as yorevie' parts of yo r body. The recording is
abo t nine min tes long.
The Combination Relaxation Exercise (recorded by *onnie +ambo
rn, one of thepsychologists at the Co nseling Center! blends
several relaxation techni" es, 'hich sedtogether can have a
synergistic effect in creating a deep relaxation experience. )t
isloosely based on Chapter of the $th edition of The Relaxation and
Stress Red ction%orkbook.
)n this exercise, yo 'ill progressively release tension from yo
r ma or m scle gro ps andthen 'ill be g ided in sing deep
breathing, affirming statements and the vis ali-ation of a
safe place to achieve a relaxed state. The recording is abo t $
min tes long. /o canlisten to either exercise directly from this
%eb site, or yo can do'nload the exercisesonto yo r comp ter. The
recordings of these exercises are not copyrighted&they can
be
sed or copied or recorded to a C0 freely.
TIPS
1ere are some tips for sing these or any relaxation
exercises2
. Try to practice 'hichever exercise yo prefer at least once or
t'ice a day. Expect yo rability to relax to improve as yo contin e
practicing and expect to practice t'o or
three 'eeks before yo become gen inely proficient. 3nce yo learn
ho' to do one of the exercises, yo may no longer re" ire the
recorded instr ctions and yo can tailorthe exercise to yo r o'n
liking.
4. 5void practicing 'ithin an ho r before or after a meal
(either h nger or feeling f llmay distract yo !. 5lso avoid
practicing immediately after engaging in vigoro sexercise.
6. Sit " ietly and in a comfortable position, 'ith yo r legs
ncrossed and yo r armsresting at yo r sides. This is especially
important 'hen yo are first learning theexercise.
#. 5dopt a calm and accepting attit de to'ards yo r practice.
0on7t 'orry abo t ho''ell yo 7re doing or abo t possible interr
ptions. )nstead, kno' that 'ith repetitionyo r ability to relax
'ill gro'.
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