MENT3000 Behavioural Perspectives Of Mental Wellbeing
Question:
Write the different techniques of the progressive muscle relaxation.
Answer:
Introduction
Progressive muscle relaxation (PMR) is a non-pharmacological deep muscle relaxation technique by breathing in and out in order to reduce and control anxiety, stress and insomnia. (Lee et al, 2012) There are different techniques of the progressive muscle relaxation. These include:
- Breath focus- In this method, one takes long deep breath and disengaging the mind from disturbing thoughts as one breaths in. This is usually recommended for people with eating disorder in order to improve on their attitude towards their bodies
- Body scan- This technique combines breath focus with muscle relaxation. After the deep breath, one focuses on one group of muscles at a time and releasing the physical tension one feels there.
- Guided imagery- In this technique, one conjure up some pleasing and soothing scenes in order to relax and focus. This helps to build a positive vision about oneself
- Mindful meditation- This involves focusing on breathing in and bringing the mind to present moment attention and avoiding the past and future thoughts
- Yoga, tai chi, and qigong-Combines breathing and a series of flowing movement to avoid racing thoughts (Birdee et al, 2009)
- Repetitive prayer- One practices breath focus while silently reciting short prayer especially for believers.
References
Lee, Eun-Jeong, Joydeep Bhattacharya, Christof Sohn, and Rolf Verres. “Monochord sounds and progressive muscle relaxation reduce anxiety and improve relaxation during chemotherapy: a pilot EEG study.” Complementary therapies in medicine 20, no. 6 (2012): 409-416.
Birdee, G. S., Wayne, P. M., Davis, R. B., Phillips, R. S., & Yeh, G. Y. (2009). T’ai chi and qigong for health: patterns of use in the United States. The Journal of Alternative and Complementary Medicine, 15(9), 969-973.
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