Summary and main learning points

  •  Stress and relaxation can be conceptualized as being at opposite ends of a continuum.

•  Individuals who are experiencing stress either have forgotten how to relax or may have never learned the art of relaxation in the first place.

•  There is a range of practical tools and techniques that can help the individual move from the stressed to the relaxed end of the continuum.

•  The interventions described in this chapter are at three levels, namely informal, semi-formal and formal relaxation skills.

•  For many people informal relaxation strategies are all that are needed to help them manage their stress effectively.

•  It is not possible to be too prescriptive with respect to which informal relaxation techniques are best for you personally, since everyone has their own different way of relaxing informally.

•  Examples of some of the most popular informal relaxation strategies include reading, listening to music, having a hot bath, going to the cinema, theatre or pub, or watching television. Alternatively, some people prefer to use a physical activity such as swimming, jogging, squash or a vigorous workout at the gym.

•  The important thing when choosing an informal relaxation strategy is to decide which one is the right one for you.

•  Where informal relaxation strategies are insufficient to help an individual cope with their stress, then semi-formal relaxation techniques may be required.

•  Semi-formal interventions consist of slightly more structured relaxation techniques than informal relaxation strategies.

•  There are numerous kinds of semi-formal relaxation techniques and some of the most popular ones include massage, yoga and Tai Chi.

•  Where an individual is experiencing more chronic stress related tension, informal and semi-formal relaxation techniques are insufficient to break the habit and more formal relaxation techniques may be required.

•  Formal relaxation may consist of physical or mental exercises, or a combination of both.

•  Some common examples of formal physical relaxation techniques which have been demonstrated to have beneficial effects include deep breathing and progressive muscular relaxation exercises.

•  Some common examples of formal mental relaxation techniques which have been demonstrated to have beneficial effects include meditation, mindfulness and visual imagery exercises.

•  Deep breathing is of key importance in terms of relaxing and is the starting point for many forms of physical and mental relaxation including progressive muscular relaxation, yoga, Tai Chi and meditation.

•  Learning the basics of these more formal physical and mental exercises is not difficult but it takes regular practice to master the skills involved and gain maximum benefit from them.

•  Relaxation exercises need to be practised at least daily and preferably more frequently than this until the individual is able to use them effectively.

  In conclusion, there is no one technique or level of intervention that has been proven to be best for everyone, so it is important that you choose the technique and level that most appropriately meets your needs, preferences and lifestyle. Once you have decided on the intervention which is best for you, you need to practise it at least daily. Practice is essential when learning a new skill and without it, it is unlikely that you will gain maximum benefit. If in doubt about what is the best level to start, it is preferable to begin with informal interventions, since often these are sufficient to produce the desired effect. It is only if you find the informal techniques to be ineffective that you will need to progress on to the more formal level of interventions as outlined earlier in this chapter. If you are unsure about what interventions to start with, try experimenting with some informal interventions that you think might work for you. If they have the desired effect, that is great. However, you may not get it right first time and it is important that you do not give up at the first hurdle. Treat it as an experiment in which you may try a number of interventions before you find the right one for you. Once you have started putting the relaxation techniques you have learned into practice, you should experience a reduction in your stress levels and a corresponding increase in the feeling of relaxation over time as you move to the more relaxed end of the continuum. You can monitor your progress in this respect by readministering the stress checklist found in Chapter 1 on a regular basis and notice how your scores on the symptoms of stress reduce over time. The range of tools and techniques found in this chapter may not be sufficient to overcome more severe, clinical levels of stress. Where this is the case, the interventions for overcoming stress syndromes outlined in are likely to be more beneficial.