Example file for instructional test

1. Relaxation Techniques:
To reduce the effects of stress

2. Relaxation isn’t just about peace of
mind or enjoying a hobby … it is a
process.
Practicing relaxation techniques
can significantly reduce the
amount of burden placed on the
mind and body from the
challenges and hassles of
everyday life.

3. Whether your stress is
out of spiraling out of
control or you have it
conquered, you can
benefit from learning
relaxation techniques.
Improve your health by de-stressing your life
with these stress relieving techniques …

4. Relaxation techniques involve refocusing your attention to
something
calming and increasing an awareness of your body. To gain the
most benefit, practice the techniques that work for you regularly.

5. There are several techniques that
can be used for relaxation;
autogenic relaxation, progressive
muscle relaxation, and
visualization.
Autogenic relaxation is a technique
in which you use both visual
imagery and body awareness to
reduce stress.
You repeat words or suggestions in
your mind to help you relax and
reduce muscle tension.
You might imagine a peaceful place
and then focus on controlled, deep
breathing, slowing your heart rate,
or relaxing muscle groups one by
one.

6. Progressive muscle relaxation is
a relaxation technique in which
you focus on the physical
sensations between tension and
relaxation of a muscle group.
One method is to start by tensing
and relaxing the muscles in your
toes and progressively working
your way up to your neck …
holding the contraction for five
seconds and then relaxing for
thirty seconds.

7. Visualization is a relaxation technique in
which you form mental images to take a
visual journey to a peaceful, calming place
or situation.
During visualization you try to use as
many of the senses you can including
smell, sight, sound and touch, for
example, imagine you are at the beach.
Imagine the smell of the ocean, hear the
sound of the waves, and feel the sun on
your face.
You may want to close your eyes, sit in a
quiet place, and loosen any tight clothing.

8. Other common relaxation techniques include:
oYoga
oTai chi
oListening to music
oExercise
oMeditation
oHypnosis
oMassage
As you learn relaxation techniques you will become more aware
of muscle tension and the physical sensations of stress.
Practicing the technique that is right for you will make it easier to
apply the moment you begin to feel the symptoms of stress.

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rights reserved. A single copy of these materials may be reprinted for
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