Relaxation Techniques
Dana Nolan MS, LMHC, NCC
Mental Health Counselor
The Stress Response
 Flight or Fight Response –
Why do we have it???
 Sympathetic Nervous System (accelerator)
 Acceler...
The Stress Response (con’t)
Parasympathetic Nervous System (brake)
Increases:
 Digestion
 fuel storage (increases insuli...
Mesothelioma and Stress
 Mesothelioma is a serious threat to our (or our loved
one’s) well-being.
 Normal to feel very s...
Benefits of Relaxation
 Slowing your heart rate
 Lowering your blood pressure
 Slowing your breathing rate
 Reducing n...
Types of Relaxation
 Guided Imagery
 Muscle Relaxation
 Meditation
 Diaphragmatic Breathing
(800) 615-2270
Diaphragmatic Breathing
 AKA Belly breathing
 Imagine that you are pulling air all the way to the
bottom of your lungs
...
Meditation
 Describes a state of concentrated attention
on some object, thought or awareness
 Focused Meditation - word ...
Muscle Relaxation
 Great for people who feel like they carry their stress
“physically” through muscle tension or jitterin...
Guided Imagery
 When people struggle to turn their worrying
off, guided imagery is a great technique to use
 Taking a tr...
Some Tips to Begin…
 Don’t pressure yourself to do it
perfectly…you can’t!
 Turn off phone and ask others to give
you 20...
Now let’s try it…
(800) 615-2270
Another Tool For Our Tool Box
 Throughout our lives most of us have
learned a couple of tried and true
ways to manage str...
Contact Information
1-800-615-2270
(800) 615-2270
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The Mesothelioma Center's April Support Group - The Physical and Emotional Benefits of Relaxation

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Having a serious and chronic illness can be scary and overwhelming. One of the best ways to manage those stressful feelings is through relaxation. In our April meeting, we will discuss the physical and emotional benefits of relaxing and even try a short relaxation exercise. For more information visit, www.asbestos.com/support-group/

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The Mesothelioma Center's April Support Group - The Physical and Emotional Benefits of Relaxation

  1. 1. Relaxation Techniques Dana Nolan MS, LMHC, NCC Mental Health Counselor
  2. 2. The Stress Response  Flight or Fight Response – Why do we have it???  Sympathetic Nervous System (accelerator)  Acceleration of heart and lung action  Inhibition of stomach and intestinal actions  Constriction of blood vessels in many parts of the body  Nutrients sent to muscles  Dilation of blood vessels for muscles  Inhibition of lacrimal glands (responsible for tear production) and salivation  Dilation of pupil  Relaxation of bladder (800) 615-2270
  3. 3. The Stress Response (con’t) Parasympathetic Nervous System (brake) Increases:  Digestion  fuel storage (increases insulin activity)  resistance to infection  rest and recuperation  circulation to nonvital organs, (skin, extremities...)  Endorphins- the "feel good" hormones Decreases:  heart rate  blood pressure  Temperature This is the “Calming Response” (800) 615-2270
  4. 4. Mesothelioma and Stress  Mesothelioma is a serious threat to our (or our loved one’s) well-being.  Normal to feel very stressed  Measurable increased stress hormones in cancer patients  When cancer is in our lives our sympathetic nervous system is operating a level that is higher than our normal level (800) 615-2270
  5. 5. Benefits of Relaxation  Slowing your heart rate  Lowering your blood pressure  Slowing your breathing rate  Reducing need for oxygen  Increasing blood flow to major muscles  Reducing muscle tension (800) 615-2270
  6. 6. Types of Relaxation  Guided Imagery  Muscle Relaxation  Meditation  Diaphragmatic Breathing (800) 615-2270
  7. 7. Diaphragmatic Breathing  AKA Belly breathing  Imagine that you are pulling air all the way to the bottom of your lungs  Relax lower abdominal muscles  Chest should not expand, but lower abdomen should. (800) 615-2270
  8. 8. Meditation  Describes a state of concentrated attention on some object, thought or awareness  Focused Meditation - word or picture  Mindfulness-awareness of the present experience (800) 615-2270
  9. 9. Muscle Relaxation  Great for people who feel like they carry their stress “physically” through muscle tension or jitteriness  Active-tensing and releasing muscles systematically  Passive-releasing and relaxing muscles through increased awareness, not tensing. (800) 615-2270
  10. 10. Guided Imagery  When people struggle to turn their worrying off, guided imagery is a great technique to use  Taking a trip in your mind to a beautiful, safe and calm place.  In guided imagery, the main focus is to close your eyes and visualize that safe and calm place (800) 615-2270
  11. 11. Some Tips to Begin…  Don’t pressure yourself to do it perfectly…you can’t!  Turn off phone and ask others to give you 20-30 minutes to yourself  Find a comfortable place to recline or lay with all body parts supported  If thoughts wander, just return your attention back to exercise. (800) 615-2270
  12. 12. Now let’s try it… (800) 615-2270
  13. 13. Another Tool For Our Tool Box  Throughout our lives most of us have learned a couple of tried and true ways to manage stress in our lives.  These relaxation strategies are another important tool we can add to our tool box of strategies to reduce stress and feel better. (800) 615-2270
  14. 14. Contact Information 1-800-615-2270 (800) 615-2270

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