II. Indications
III. Techniques
- Progressive Muscle Relaxation (Progressive Relaxation)
- Tame It Mindfulness Tool
- Mental imaging
- Listen to relaxation tapes (Classical Music or Nature sounds)
- Imagine a tranquil scene (e.g. waterfall or beach)
- Meditation
- Mindfulness-based stress reduction
- Yoga
- Self-Hypnosis
- Biofeedback (visual or auditory)
- Patient learns to control physiologic responses (e.g. developing Muscle tension)
- Breathing retraining (arousal reduction)
- Take a deep breath
- Let breath out through pursed lips
- Abdominal breathing
- Box breathing for 1-2 minutes
- Inhale slowly for 3-5 seconds and hold for 3-5 seconds
- Exhale slowly for 3-5 seconds and hold for 3-5 seconds
- Massage
- Gentle 5-minute back rub prior to bedtime
IV. Resources
- Davis (2008) The Relaxation and Stress Reduction Workbook, New Harbinger
- Headspace Application
- Mindfulness Coach Application (VA)
- Tara Brach (podcasts)