Focussing on relaxation techniques may include various muscle relaxation techniques and / or visualization techniques. It is a mind-body approach that combines guided imagery with focused attention on different muscle groups to promote physical and mental relaxation. These methods help to reduce stress, improve body awareness, and manage anxiety or pain. It includes (but is not limited to) techniques like visualisation, breathing techniques, progressive muscle relaxation, meditation, art- and mandala techniques and mindfulness. These techniques may be used in isolation but are often combined for best efficiency. It is often used in combination with Neurofeedback and Biofeedback
Muscle Relaxation
Progressive muscle relaxation is a commonly used relaxation technique. It is based on the notion that it is impossible to be tense in any part of the body in which the muscles are completely relaxed. This technique is taught by tensing a muscle before relaxing it. Passive muscle relaxation involves the release of tension while focusing on muscle groups. Muscle relaxation techniques generate a relaxation response which normalizes the blood support and oxygen consumption by the muscles, the heart rate and respiration, skeletal muscle activity, while it increases alpha brain wave activity, typically associated with relaxation.
Visualization
Visualization is mental rehearsal techniques. It supports clients to optimize their potential and to reach their goals by creating mental images of the desired outcomes. The subconscious mind cannot distinguish between what is real and what is imagined. Thoughts precede the creation of a visualization, and it guides energy into the real world in order to create certain behaviours.
The 3 requirements for effective visualization are the:
- Desire to create what you have decided to visualize.
- Belief in what you have chosen to attain through your visualization and the certainty that you will attain it
- Acceptance of having whatever you have visualized as your goal.
Mandala Art Therapy
Do you struggle to “”switch-off” and to stay in the moment? Are you always trying to resolve future problems at the cost of your own well-being?
Art therapy formed part of psychological practice long before the term Mandala Art therapy was coined. Today, it is widely used to assist with symptoms of depression, post-traumatic stress disorder, grief, anger management and other psychological issues. It guides clients through a variety of artistic processes (using geometric patterns) to restore a sense of healthy mental balance.
It is both therapeutic and symbolic. While the circle in the centre of Mandala is believed to ground oneself, the shapes, design, colours and symbols reflect the inner realms of the person who is making it. While colouring-in, you make sense of a wide variety of signs and symbols. Subconsciously the act of “making sense” may provide new order or direction. It mirrors your life and assists to restore balance to your life; to change your focus and to redefine aspects of your life; and to stabilize and re-order the inner life. Mandala Art is for everyone,
Mindfulness
Mindfulness is the practice of being fully present and aware in the current moment, without judgment. It involves paying close attention to thoughts, feelings, bodily sensations, and the surrounding environment. By focusing on the here and now, mindfulness can help reduce stress, improve emotional regulation, and enhance overall well-being.
Contrary to popular belief, mindfulness is not simply a relaxation technique. Rather, it is a way of living — a mindful approach to experiences and interactions with others, and a different way of responding to life’s stressors. It involves acknowledging unwanted thoughts or emotions and allowing them to pass without judgment or emotional reaction. This shift in response can help regulate the body’s physiological reaction to stress.
Mindfulness techniques may include but is not limited to: (i) Focussed awareness of daily practices eg breathing, walking; connecting with others (ii) Open awareness which extends your awareness to feelings in your body and emotional reactions without getting caught up in them (iii) Loving kindness and compassion.
