Relaxation (psychology)
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Relaxation in
psychology Psychology is the science, scientific study of mind and behavior. Psychology includes the study of consciousness, conscious and Unconscious mind, unconscious phenomena, including feelings and thoughts. It is an academic discipline of immens ...
is the
emotional state Emotions are mental states brought on by neurophysiological changes, variously associated with thoughts, feelings, behavioral responses, and a degree of pleasure or displeasure. There is currently no scientific consensus on a definition. ...
of a living being, of low tension, in which there is an absence of
arousal Arousal is the physiological and psychological state of being awoken or of sense organs stimulated to a point of perception. It involves activation of the ascending reticular activating system (ARAS) in the brain, which mediates wakefulness, th ...
, particularly from negative sources such as
anger Anger, also known as wrath or rage, is an intense emotional state involving a strong uncomfortable and non-cooperative response to a perceived provocation, hurt or threat. A person experiencing anger will often experience physical effects, su ...
,
anxiety Anxiety is an emotion which is characterized by an unpleasant state of inner turmoil and includes feelings of dread over anticipated events. Anxiety is different than fear in that the former is defined as the anticipation of a future threat wh ...
, or
fear Fear is an intensely unpleasant emotion in response to perceiving or recognizing a danger or threat. Fear causes physiological changes that may produce behavioral reactions such as mounting an aggressive response or fleeing the threat. Fear ...
. According to Oxford Dictionaries relaxation is when the body and mind are free from tension and anxiety. Relaxation is a form of mild ecstasy coming from the frontal lobe of the brain in which the backward cortex sends signals to the frontal cortex via a mild sedative. Relaxation can be achieved through
meditation Meditation is a practice in which an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm ...
, autogenics, and
progressive muscle relaxation Progressive muscle relaxation (PMR) is a non-pharmacological method of deep muscle relaxation, based on the premise that muscle tension is the body's psychological response to anxiety-provoking thoughts and that muscle relaxation blocks anxiety. ...
. Relaxation helps improve coping with
stress Stress may refer to: Science and medicine * Stress (biology), an organism's response to a stressor such as an environmental condition * Stress (linguistics), relative emphasis or prominence given to a syllable in a word, or to a word in a phrase ...
. Stress is the leading cause of mental problems and physical problems, therefore feeling relaxed is beneficial for a person's health. When we are stressed, the
sympathetic nervous system The sympathetic nervous system (SNS) is one of the three divisions of the autonomic nervous system, the others being the parasympathetic nervous system and the enteric nervous system. The enteric nervous system is sometimes considered part of th ...
is activated because we are in a
fight-or-flight response The fight-or-flight or the fight-flight-or-freeze response (also called hyperarousal or the acute stress response) is a physiological reaction that occurs in response to a perceived harmful event, attack, or threat to survival. It was first des ...
mode; over time, this could have negative effects on a
human body The human body is the structure of a Human, human being. It is composed of many different types of Cell (biology), cells that together create Tissue (biology), tissues and subsequently organ systems. They ensure homeostasis and the life, viabi ...
.


History

The idea of relaxation in psychology was popularized by Dr. Edmund Jacobson in his published book ''
Progressive Relaxation Progressive muscle relaxation (PMR) is a non-pharmacological method of deep muscle relaxation, based on the premise that muscle tension is the body's psychological response to anxiety-provoking thoughts and that muscle relaxation blocks anxiety. ...
'' (1929). It was a technical book intended for doctors and scientists. His book describes tensing and relaxing specific muscles at a time to achieve overall relaxation in the body. Jacobson then published another book called ''You Must Relax ''published in 1934 that was geared towards the general public. According to Jacobson, his research started in 1908 at
Harvard University Harvard University is a private Ivy League research university in Cambridge, Massachusetts. Founded in 1636 as Harvard College and named for its first benefactor, the Puritan clergyman John Harvard, it is the oldest institution of higher le ...
, and later moving on to
Cornell Cornell University is a private statutory land-grant research university based in Ithaca, New York. It is a member of the Ivy League. Founded in 1865 by Ezra Cornell and Andrew Dickson White, Cornell was founded with the intention to teach an ...
and
University of Chicago The University of Chicago (UChicago, Chicago, U of C, or UChi) is a private research university in Chicago, Illinois. Its main campus is located in Chicago's Hyde Park neighborhood. The University of Chicago is consistently ranked among the b ...
. His research was aimed at improving the general human well-being. In 1932, Johannes Schultz and Wolfgang Luthe developed a method of relaxation that emphasized using the power of suggestion, called
autogenic training Autogenic training is a desensitization-relaxation technique developed by the German psychiatrist Johannes Heinrich Schultz by which a psychophysiologically determined relaxation response is obtained. The technique was first published in 1932. S ...
. In 1975, Herbert Benson and Mirium Z. Klipper published a book called ''
The Relaxation Response ''The Relaxation Response'' is a book written in 1975 by Herbert Benson, a Harvard physician, and Miriam Z. Klipper. The response described in the book is an autonomic reaction elicited by a mental device and a passive attitude that has been use ...
'', which gives instructions on tying meditation techniques into daily activities the average person could do.


Techniques

Although stress levels vary across society, the fact remains that stress can be detrimental to one's health. In order to combat this stress, there have been a variety of methods developed that have been proven to reduce stress and its consequences in everyday life. The majority of techniques can be classified into either ''physical'', ''mental'' or ''therapeutic'' techniques.


Physical

Breathing techniques are one of the easiest ways to reduce stress. They require little effort and can be done anywhere at any time. Proper breathing techniques that incorporate deep abdominal breathing have been shown to reduce the physical symptoms of depression, anxiety and hypertension as well as everyday emotional symptoms of anger and nervousness. Progressive muscle relaxation is a technique wherein people focus on flexing and holding a certain set of muscles and then slowly relaxing them. Gradually, from top to bottom, one might feel a deep sense of relaxation. Progressive muscle relaxation is a somewhat adapted version of the Jacobsonian Relaxation Technique developed in the 1920s. Progressive muscle relaxation is currently used in clinical and non-clinical settings to reduce the effects of anxiety and sleeplessness brought upon by stress.


Mental

Meditation Meditation is a practice in which an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally cal ...
has long been practiced around the world. relatively recently in North America. Studies suggest that in addition to reducing physiological and psychological stresses placed on a body, people who practice meditation have fewer doctor visits for physical or psychological illnesses.
Hypnosis Hypnosis is a human condition involving focused attention (the selective attention/selective inattention hypothesis, SASI), reduced peripheral awareness, and an enhanced capacity to respond to suggestion.In 2015, the American Psychologica ...
relaxation therapy has recently become another technique used among healthcare professionals to promote relaxation. When performed correctly, it puts a person into a state of deep relaxation and high vulnerability to
suggestion Suggestion is the psychological process by which a person guides their own or another person's desired thoughts, feelings, and behaviors by presenting stimuli that may elicit them as reflexes instead of relying on conscious effort. Nineteenth-ce ...
s made by the hypnotist. In addition to relaxation, hypnosis therapy is used to treat a variety of conditions. Hypnosis is promoted by the
Mayo Clinic The Mayo Clinic () is a nonprofit American academic medical center focused on integrated health care, education, and research. It employs over 4,500 physicians and scientists, along with another 58,400 administrative and allied health staff, ...
for conditions such as smoking addiction, pain, obesity, chemotherapy reaction, asthma, and allergies.


Therapeutic

Relaxation technique A relaxation technique (also known as relaxation training) is any method, process, procedure, or activity that helps a person to relax; to attain a state of increased calmness; or otherwise reduce levels of pain, anxiety, stress or anger. Relaxa ...
s used in therapy by a certified counselor or therapist could include any of the previous techniques discussed. Professionals in the fields of psychology or counseling can administer a variety of these techniques. If they feel it is appropriate they may prescribe medication to assist the patient with relaxation. Although a number of these techniques are simple and can be performed on one's own time, patients may receive better results if they are guided by a professional who is very familiar with the techniques.


Meditation

Herbert Benson, a professor at the medical school at
Harvard University Harvard University is a private Ivy League research university in Cambridge, Massachusetts. Founded in 1636 as Harvard College and named for its first benefactor, the Puritan clergyman John Harvard, it is the oldest institution of higher le ...
, has proposed in his book ''
The Relaxation Response ''The Relaxation Response'' is a book written in 1975 by Herbert Benson, a Harvard physician, and Miriam Z. Klipper. The response described in the book is an autonomic reaction elicited by a mental device and a passive attitude that has been use ...
'' a mechanism of the body that counters the
fight-or-flight response The fight-or-flight or the fight-flight-or-freeze response (also called hyperarousal or the acute stress response) is a physiological reaction that occurs in response to a perceived harmful event, attack, or threat to survival. It was first des ...
. The relaxation response reduces the body's metabolism, heart and breathing rate, blood pressure, muscle tension, and calms brain activity. It increases the immune response, helps attention and decision making, and changes gene activities that are the opposite of those associated stress. The relaxation response is achieved through meditation. Benson's meditation technique involves these four steps: # A quiet environment to help focus # A mental device to help keep attention constant (a sound or word said repeatedly) # A positive attitude to avoid getting upset over failed attempts # A comfortable position


Autogenics

Autogenics was invented by Dr.
Johannes Heinrich Schultz Johannes Heinrich Schultz (June 20, 1884 – September 19, 1970) was a German psychiatrist and an independent psychotherapist. Schultz became world-famous for the development of a system of self-hypnosis called autogenic training. Life He stu ...
in the 1920s. The process of autogenics is by relaxing muscles deeply, and by doing so, the mind follows through and relaxes as well. There as six parts to autogenics training: # Heaviness in parts of the body (arms and legs feel heavy) # Warmth in parts of the body (arms and legs feel warm) # Heartbeat (heart is calm) # Breathing (breathing is calm) # Warmth in the abdominal area # Forehead is cool


Benefits

The benefits of relaxation can be found in three main areas of health; mental, physical and physiological. It can elevate mood or induce sleep. All of these things can help prolong and enhance life.


Mental

Mental health Mental health encompasses emotional, psychological, and social well-being, influencing cognition, perception, and behavior. It likewise determines how an individual handles stress, interpersonal relationships, and decision-making. Mental health ...
is very important and needs to be worked on every day. Relaxation can help with many impairments that can occur in one's mental health. There is a higher mood and lower anxiety in those who practice relaxation techniques. Those who are relaxed have much slower and clearer thought processes than those who are not relaxed; this can be shown on an EEG. It is well known that relaxation can help reduce stress. With reducing stress, a person can help reduce the negative things that stress can do to the body. Coping mechanisms are also improved with relaxation techniques in both mental and physical pain. Sleep disorders are an area that can produce stress and mental health issues. Relaxation may help reduce insomnia in those who have sleeping disorders. Those with insomnia may even give up sleeping aids just by practicing relaxation techniques. Avoiding unnecessary medication or sleep aids may help health. Even though relaxation cannot get rid of chronic diseases, it may help dull of the symptoms one may have. Many cancer and AIDS patients are taught relaxation techniques.


Physical

Physical health Health, according to the World Health Organization, is "a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity".World Health Organization. (2006)''Constitution of the World Health Organiza ...
is also something that needs to be worked on daily, whether it is exercise, healthy eating, or relaxation. states that blood pressure, heart rate, and respiration rate will all decrease when one is relaxed. This means that a person's heart does not beat as fast and their breathing is shallow, helping one's body have time to rest. This will reduce the extra stress that these things can do to the body if they are over worked. Muscle tension will decrease. If one's muscle tension is decreased they are not burning up extra energy that they may need later in the day. Metabolism can also decrease; this is mostly seen in hibernation and sleep and that gives the body extra time to rest and focus on other aspect that it needs to. This could be seen as a good or bad thing, depending on the overall quality of health. People who practice relaxation have said to be able to tolerate pain better both mentally and physically.


Physiological

In regards to the
nervous system In biology, the nervous system is the highly complex part of an animal that coordinates its actions and sensory information by transmitting signals to and from different parts of its body. The nervous system detects environmental changes th ...
, relaxation can also play a big role. A person will go from active and alert, which is the sympathetic, to
parasympathetic The parasympathetic nervous system (PSNS) is one of the three divisions of the autonomic nervous system, the others being the sympathetic nervous system and the enteric nervous system. The enteric nervous system is sometimes considered part of t ...
which is rest and digest. When they are relaxing, it gives the body time to catch up. A person does not need to worry about running, because they are sitting still and allowing "rest and digest". Immune systems will increase with increased relaxation which is why relaxation can be seen as part of treatment for AIDS and cancer patients.


See also

*
Relaxation technique A relaxation technique (also known as relaxation training) is any method, process, procedure, or activity that helps a person to relax; to attain a state of increased calmness; or otherwise reduce levels of pain, anxiety, stress or anger. Relaxa ...
*
Comfort zone comfort zone is a psychological state in which things feel familiar to a person and they are at ease and (perceive they are) in control of their environment, experiencing low levels of anxiety and stress. Bardwick defines the term as "a behavi ...


References


Different Relaxation techniques


Further reading

* * * * * {{Authority control Psychological attitude Emotions