February 07, 2010
Relaxation Tips Newsletter
Hello,
I'm Candi, with Inner Health Studio. Welcome to Edition 16 of Inner Health Studio Relaxation Tips.
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In This Issue...
Inner Health Studio Updates and News
New Relaxation Scripts
Tip of the Month: Surviving Work Stress
Inner Health Studio Updates and News
I'm pleased to announce that the following relaxation CDs are now available:
Guided Relaxation Scripts
Guided Relaxation Scripts with Music
Description: Relax and enjoy these calming guided relaxation scripts. Experience variety of relaxation techniques including progressive muscle relaxation, visualization, guided imagery, autogenics, and meditation.
Whether you are just learning to relax, or are experienced with relaxation, these scripts will allow you to achieve deep relaxation. Improve your health and decrease stress with these calming relaxation techniques.
Track Listing:
Track 1: Introduction (1:59)
Important instructions for relaxation safety, information on the benefits of relaxation, and tips for relaxing.
Track 2: Progressive Relaxation (19:44)
Progressive relaxation is the process of relaxing muscles progressively throughout your body. This script will guide you to use a combination of observing the state of your body, tensing and then relaxing muscles, and passive progressive muscle relaxation.
Track 3: Autogenics (10:41)
Autogenics involves imagining that your limbs are warm and heavy, your heart rate is slow and steady, and your forehead is cool. This process will induce the relaxation response.
Track 4: Tropical Paradise (13:47)
Take a mental vacation to a tropical paradise where you can relax and enjoy the beach, nature, and sunshine.
Track 5: One Minute Relaxation (1:01)
A quick relaxation exercise you can do any time, anywhere to relax in one minute.
Track 6: Anxiety Relief Meditation (10:57)
This relaxation exercise uses muscle relaxation, guided imagery, and meditation to help decrease anxiety.
Track 7: Forest Visualization (13:51)
Imagine walking through a beautiful forest in the mountains. Includes nature sounds in the background.
Feature Questions:
What is the Worst Panic Attack You Ever Had? Click here to describe your worst panic attack or read about the panic attacks others have experienced.
Does Caffeine Contribute to Anxiety? Has caffeine ever caused you to feel anxious?
New Relaxation Scripts:
Hot Springs Relaxation This hot springs relaxation will guide you to imagine relaxing outdoors in a natural hot water spring in the mountains.
Relaxation to Stop Being Afraid of the Dark This relaxation script is for children or adults who are afraid of the dark. It begins with visualization and calming phrases, and ends with passive progressive muscle relaxation to fall asleep.
Relaxation for Work Commitments Stress This script is for decreasing the stress caused by work commitments. Listening to this relaxation audio right before bed can be effective to help you put thoughts of work aside so you can get to sleep.
Tip of the month: Surviving Work Stress
Jobs can create a great deal of stress. With multiple demands, ongoing projects, and seemingly never-ending things to do, work stress is a challenge for most employees.
Surviving work stress can be accomplished by:
1) Coping with symptoms of stress
2) Decreasing the causes of stress
Coping with Symptoms of Stress
Have you ever come home from work and felt completely exhausted? Do you experience headaches, muscle tension, high blood pressure, or stomach problems? Do you find yourself worrying about all the things you need to do, and feeling overwhelmed? These are symptoms of work stress.The most effective way to cope with these stress symptoms is to use relaxation techniques. Relaxation helps to decrease muscle tension, lower blood pressure, and experience mental and physical calm.
You can use quick relaxation techniques at work when you are feeling stressed (examples: deep breathing, quick stretch). Relaxation techniques can also be used to prevent stress symptoms from becoming a problem. By using relaxation regularly, the body becomes better able to withstand stress. You may want to use relaxation techniques first thing in the morning, last thing before going to sleep...or any time in between.
Decreasing the Causes of Stress
The main causes of work stress are our own expectations. To set reasonable expectations, it is important to:1) Decide which tasks are most important and set priorities.
2) Work on one task at a time, and do that task to completion.
3) Realize that it is not possible to get everything done all at once—the things that do not get done can wait.
Doing work tasks can be compared to eating a cake. You cannot eat the whole cake at once, and if you try, you feel overwhelmed and sick. You take one piece of cake, and eat it bite by bite until the piece is gone. Later, you eat another piece. Eventually, you have eaten the whole cake.
Work is like a long line of cakes. It is not possible to do all of the projects all at once, or to get every project done right now. By dividing your work into projects, like pieces of cake, and taking care of them bite by bite, you complete the tasks. You can work on projects bite by bite until completion...and at the end of the day, you no longer need to think about work. When worried thoughts come up, acknowledge them and remind yourself that you need your time off to relax. Assure yourself that you will get done what you need to do, and that not everything needs to get done right away.
For a guided relaxation script that includes affirmations to help cope with and decrease work stress, check out the Relaxation to Decrease Stress Caused by Work Commitments Script.