Anxiety control techniques


1. Relaxation

1.1. Concept
A relaxation technique is any procedure whose goal is to teach a person to control their own activation level without help from external resources.

The basis of modern relaxation techniques are rooted in meditation procedures.
Relaxation in the strict sense is a psychophysiological process interactive, where the physiological and psychological are not simple correlative one of the other, but both interact being integral parts of the process as a cause and as a product.

Any definition of relaxation must necessarily refer to their physiological components, subjective (verbal reports quiet) and behavioral (state of consciousness motor) and their possible interaction pathways and influence.

1.2. Aspects involved in activation
voltage or activation, especially emotional arousal can be caused by a wide variety of aspects, such as
thoughts ( "I have to face a math class)
external conditions (smoke, noise, heat, etc.)
The own actions or cunductas (I have not respected a stop and I've been about to cause an accident).
Moreover, this tension can come not only from isolated events but kept events or situations that are systematically repeated (upset at work, constant arguments with your partner ...).

1.3. Effects of Relaxation
Alternatively, subjective reports of people in state of relaxation point peribidos changes in levels of stress and anxiety, highlighting a special feeling of comfort and tranquility, something that probably the fastest and most easily noticeable and certainly one of the most important. Ie a general change in the organism, the more important consequences has been the more systematic use of relaxation.
The voltage can be controlled either by going to directly modify the initial and / physiological activation or maintenance, by modifying the effects that thoughts, situations, behaviors, etc., have on it.

1.4. Physiological mechanisms of relaxation
seems to be agreement to point to the limbic system as a determinant in the development and control of emotional activity, as for acting side integrating the signals of the internal and external stimulation, and secondly, in the control cortical activation of emotional court.

1.5. Progressive relaxation
tensing and relaxing various groups systematically muscles and learning to serve and discriminate sensations from stress and relaxation, a person can remove, almost completely, muscle contractions and experience a sense of deep relaxation.

1.6. Relaxation through evocation
This procedure does not require the patient to produce muscle tension, but is based on the concentration of the patient at any voltage of a given muscle group and evoking related sensations distension. After the patient evokes the feeling of relaxation for 30-45 seconds , the therapist will ask you to make the agreed signal if it recognizes the relaxed muscle group in question.

1.7. Relaxation evocation counting
This procedure includes the end of a session evocation succeed just before finishing the therapist inform the patient that will employ a new precedure that will allow relaxation becomes deeper. The therapist will count from one to ten and while doing so the patient should relax more and more muscles. The therapist whenever you have a number must refer to a group of muscles.

1.8. Relaxing by only counting
This procedure is empeará once the patient has overcome evolution. If the end of the counting procedure the client indicates that continues some tension, will be located and the customer will be eliminated through the technique of evocation, or if this should fail through tension and release, and will not be necessary two sessions of relaxation for the day, and with sufficient.

1.9. Differential relaxation
Differential relaxation is based on the principle that only those muscles to be tightened directly related to an activity and only to the extent required for an efficient implementation. The procedure involves identifying stress is learned through progressive relaxation. After relaxation of strained muscles can relaizar through cycles of stress-relaxation or by evocation.

1.10. Relaxation conditioned
The aim of conditioned relaxation is to allow the client to get relaxation in response to a signal autoproducida. This procedure is first trains the customer in progressive relaxation and then taught the partnership between the state produced by a deep relaxation and a signal word autoproducida as "quiet", "control" or "relax".

1.11. Difficulties and possible solutions relaxation
A lack of relaxation may be due to going too fast through each muscle group to leave little time for discriminating signs of tension and relaxation. A client may falsely report that is completely relaxed. You can do this to please the therapist or to try to speed treatment.