Skills, Diversions and Maladaptive Responses
In classes I usually have students begin our discussion of relaxation techniques by brainstorming all the ways people relax. The extensive list that is generated demonstrates the spectrum of human experiences with relaxation. Common methods include taking hot baths, listening to music, sleeping, smoking pot, eating, watching aquarium fish swim, sexual orgasm, prayer, exercising, singing, drinking alcohol, going to the movies, reading, going for a long drive, taking drugs, watching TV, and so on. While the discussion usually is effective at demonstrating the diversity of relaxation responses, it also evolves to exploring the differences between coping techniques, diversions and maladaptive responses. Diversions like reading a book, taking a bath, or going to the movies are very effective mini vacations from our stressors. They allow the body to return to homeostasis and allows us to recharge our batteries so we have more energy to deal with future problems.
Even benign diversions can turn into harmful maladaptive responses if we rely on them too frequently. As an example there may be nothing wrong with having an occasional drink with friends to unwind, however if this becomes a regular pattern and the individual learns no other means to deal with problems, this can become a destructive defense mechanism. If a technique is effective the individual may become dependent on the behavior, in some cases (like with using drugs) developing physical dependency while increasing other stressors.
It is important for one to explore and develop a wide range of relaxation techniques that will be effective under multiple stressors. Student generated lists often do not include examples of documented effective relaxation skills. Skills are different from diversions in that they help the practitioner develop a learned response that will be helpful in a wide rage of stressful circumstances. Skills also are more helpful in preventing and treating damaging physical consequences of acute and chronic forms of stress. Relaxation skills are effective through a few different mechanisms.
Somatic Awareness:
One of the documented benefits of relaxation training is an enhanced level of what is termed somatic awareness. One who is somatically aware is more in touch with their body. Through the practice of relaxation techniques it is possible to tune into subtle changes in our physiology. Stressed out adults are often so out of touch with their bodies that they do not recognize the physical symptoms of stress before it is too late. As an example those who practice abdominal breathing are more conscious of changes in breathing patterns. Those who practice progressive muscular relaxation are more aware of muscular tension. Individuals who are not familiar with the practice of meditation, often assume that practitioners are tuning out body awareness, the exact opposite is true. A common phenomenon that occurs among those who are learning to meditate is that they become so tuned into their body that they start to complain of physical discomforts that they were never previously aware of. The importance of this is that those who regularly practice relaxation methods are able to more quickly recognize a physical stress response before it can create a problem.
Prevention and Treatment
Another documented effect of regular relaxation practice is that stressors create a rapid physiological response followed by a corresponding quick return to homeostasis. In comparison, those who do not practice relaxation, have a body that responds to stress more slowly and the physiological effects of that stress appear to last longer. For the purpose of prevention, if one is aware of physical stress (the stress response), and they have a method of quickly returning their body to homeostasis (the relaxation response) then they are able to prevent many of the negative consequences of stress discussed earlier in this course. Unfortunately it is more difficult to find studies that document the effectiveness of health prevention mechanisms than it is to find studies that focus on the treatment of disorders. In part that is because it is easier to get funding for treatment modalities. Even though treatment is significantly more expensive than prevention, the traditional focus of medicine and health care in our society is on treatment.
Numerous studies have focused on using relaxation techniques for the treatment of a host of physical and behavioral problems including: addictions, hypertension, sexual dysfunction, pain management, obsessive-compulsive disorders, asthma, heart disease, sleep disorders, tension and migraine headaches, AIDS, eating disorders, cancer, etc.. Unlike the administration of drugs, relaxation techniques help by treating symptoms and with the prevention of future health problems. Some of the most powerful and popular drugs work by decreasing sensitivity to symptoms (i.e., anti anxiety drugs and pain killers) relaxation techniques work by increasing sensitivity. Among those who abuse drugs, if something is bothering them then they just self medicate with alcohol or some other substance until they are numb and forget. Although it is probably possible for people to over indulge in relaxation techniques, this is not something that I have seen documented.
The effects of relaxation training can be very profound and equal the effect of taking drugs. Individuals who are taking drugs must careful not to overdose due to the synergistic effects of relaxation techniques. Common contraindications for relaxation training include those on medication for diabetes, blood pressure, epilepsy, depression, hyperactivity. As an example, it could be very dangerous for those taking medication to control high blood pressure to practice meditation without lowering their medication. The need for medication will decrease as they become proficient with meditation.
Which Technique Is Best?
What most of the research indicates is that all relaxation techniques work. Some work better with some people than with others. To find out which work best for you is mostly a matter of trial and practice. All techniques decrease the learning curve required to learn new techniques. When I conduct workshops or classes I begin with simple techniques like belly breathing and advance to more complex techniques like meditation. If they have learned to belly breathe, then this will help them learn progressive relaxation or meditation.
Certain techniques can be more effective for certain personality types. For example, techniques can be geared to individual learning styles. If some one is a visual learner and is capable of creating visual images then visual imagery would be very helpful (children seem to respond more favorably than adults to visual imagery). For tactile learners, or those who are overly aggressive, something like progressive relaxation would be easier to learn. I avoid teaching meditation to Type A (Chapter 6) people. Not because they will not benefit, but I believe it is not necessary to torture someone who has difficulty with sitting still by forcing them to sit still.
Psychosomatic and Somatopsychic Methods
Some relaxation techniques (somatopsychic) such as progressive relaxation
relax the body (soma) which works to relax the mind (psych). Other
techniques (psychosomatic) like visualization relax the mind which relaxes
the body.
Regardless of the technique, all of the research is consistent in demonstrating
that the effectiveness of relaxation training modalities decreases as one
decreases practice. They all work, but none work unless you practice them
and learn from the technique. That is why they are designated as skills.
A skilled practitioner is one who has spent many hours learning how to
respond. As an adult you have spent your whole life learning to respond
in a specific way to stressful situations. It is very difficult to teach
someone to change all this learning in one or two hours.
Three Step Process to Relaxation Training
1. Body awareness of stress
2. Self-regulation skill
3. Integration into daily living
To Learn More:
Read each of the chapters in your text regarding relaxation techniques and practice as many of them as you can. Numerous Web Sites are dedicated to specific relaxation modalities. Many can be found listed in my links page <http://imt.net/~randolfi/StressLinks.html> under relaxation methods.