Chapter 8 Developing relaxation skills

Introduction

  The physical and mental symptoms of stress were outlined in Chapter 1. The result is that the individual remains in a state of ‘high alert’, being in a constantly overaroused state and unable to switch off either physically or mentally. This is where learning relaxation skills can be helpful. Mentally they can help the individual develop a calmer response towards negative, distracting or worrying thoughts and images. Physically they can help to reduce and ultimately eliminate the bodily symptoms of stress. Being relaxed means being in a ‘distress free’ state, so any intervention that contributes towards bringing about such a state can be said to have relaxation properties. The relationship between stress and relaxation can be conceptualized as being on a continuum. The aim of relaxation training is thus to create a state of inner wellbeing and peacefulness and bring the individual towards the relaxed end of the continuum, as shown in Figure 8.1.

Figure 8.1 The stress–relaxation continuum

 

  There are a few possible reasons why people find it difficult to relax. The first of these is that they have been under stress for so long they have simply forgotten how to relax. The second one is that they may never have learned the skills of relaxation. Relaxation training equips them with the tools and techniques to enable them to move from the ‘stressed’ end towards the more ‘relaxed’ end of the continuum. However, being too relaxed in a work situation can also lead to problems of its own. For example, the individual may be seen as unmotivated, not working fast enough or not taking their job seriously. So it is important to reach a healthy balance. This chapter aims to teach you a range of informal, semi-formal and formal relaxation strategies to help you manage your stress more effectively.

Informal relaxation techniques

  It is not advisable to be too prescriptive about what informal relaxation techniques to use, since everyone has their own unique way of relaxing. For example, one individual may enjoy reading a book, or listening to music, whereas another person may enjoy having a hot bath and a warm milky drink and then putting their feet up. Some people enjoy going to the cinema or theatre or to the local pub, or staying in to watching a good film on television. However, relaxation techniques are not only about being physically inactive. A good workout at the gym, swimming, jogging or a game of squash may be just what they need to help them relax. While physical activity may not be relaxing at the time, it is a good stress buster and usually results in a very relaxed state after the physical exertion is over. Broadly speaking, people tend to choose activities which compensate for the stressful work environment in which they work. For example, a person who works largely in isolation from others is more likely to want to engage in social activities outside of work than someone who has extensive contact with people at work. A person who has a physically very demanding job is more likely to want to engage in restful activities outside of work than someone who has a very inactive and sedentary job. A person who has a mentally very demanding job is less likely to want to engage in mentally demanding activities and hobbies outside of work than a person who has a mentally undemanding job. Because of the hectic pace of modern working life, it is more common for people to choose informal relaxation strategies that involve slowing down rather than speeding up. Ultimately, however, the method of relaxation chosen will also depend on the specific interests and hobbies of the individual concerned and these can vary enormously. For example, one individual will find spending hours going through their stamp collection a relaxing pastime, whereas another individual might find such an activity incredibly boring or even stressful. Therefore, the important thing when choosing an informal relaxation strategy is to decide the right one for you personally.