The Relaxation Response - Positive Ways to Handle Stress
by Connie Henry, RN, CARN
Certified Addictions Nurse, Herbalist and Kinesiologist

The "relaxation response" is the name originally given to positive changes in the mind and body as a result of using meditation when faced with a real or imagined threat. These changes are the opposite of the "flight or fight" response that involves chemical changes in the body and place stress on the immune, endocrine, and nervous system when relaxation techniques are not used. There are many techniques other than meditation that can be used to train the mind and body to activate the relaxation response in a crisis.

WHAT WILL HELP ME TO RELAX?

Many activities and actions can be effective and help us take a "time-out" from stressful situations and events. Three things must be present to achieve a full relaxation response. They are:
  • FOCUSED ATTENTION. You cannot be interrupted during the activity.
  • You truly must LIKE the activity and FIND IT PLEASANT.
  • You can practice it on a REGULAR BASIS without undue cost or complicated equipment.

    Some ideas for relaxation are:
  • Gardening
  • Meditation
  • Yoga
  • Visualization
  • Music
  • Deep breathing
  • Swimming
  • Qigong
  • Tai Chi
  • Walking
  • Purposeful laughter
  • Massage and Touch

    WHAT MIGHT I EXPECT FROM REGULAR PRACTICE?
  • Decreased muscle tension
  • Improved sleep patterns
  • Improved breathing patterns
  • Improved coping patterns
  • Reduced blood pressure
  • Improved mood and decreased anxiety
  • Decreased fatigue
  • Improved relationships
  • Decreased pain.

    WHO CAN TEACH ME?

    Classes and therapists that specialize in relaxation are available through local community centers, hospitals,adult education programs, or ask your healthcare provider for a referral. Even before you have a teacher start taking time-out, practice breathing deeply, and slow down! WHAT IS INVOLVED AND HOW DO I START?

    There may be an initial cost to learn the techniques. Once you become trained it will be up to you to set up a regular practice time each day. Doing this schedule will be good practice for time management in other parts of your life. Even when you feel you are progressing and are less reactive to stressful situations you still need to keep a daily schedule to keep your mind, body, and spirit charged with optimism and positive thoughts Managing your time more effectively or seeking counseling to resolve more chronic stress related problems will assist greatly with a relaxation response on a daily basis.

    Learning to take "time-out" takes practice on this busy world but illness, fatigue, agitation, and heightened conflict are all less attractive alternatives.

    copyright 2000 Connie Henry, RN, CARN

    Connie Henry, RN is a Certified Addictions Nurse has a diploma in Intergrative Clinical Aromatherapy and in Health Facilitation. She is a certified Herbalist and Kinesionics Practitioner.


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