What can make it difficult to practise relaxation?

It can be difficult to make time to practise relaxation without being disturbed. If you have a lot of demands on your time, you may need to be creative about when and how to do relaxation. You may feel like the sort of person who ‘just can’t relax’. However, there is usually a way round these obstacles.

You can use problem-solving skills (see Chapter 10) to help you overcome barriers. Here are some ideas that might be helpful:

•   You could make a regular appointment with yourself at a certain time of day.

•   Let others know that you are not available at that time.

•   Unplug your phone, or leave the answer machine on.

•   Notice times in the day when you are least busy, or when people are least likely to call – try using those times for your relaxation session.

•   Perhaps you could make space when your children have gone to school, or your partner has gone out.

•   You could practise your relaxation skills in the evening when you are by yourself.

•   Remind others (and yourself!), if you need to, that this is a daily treatment. You are not ‘being lazy’.

•   If you find yourself feeling guilty about taking time out, check out unhelpful thoughts (see Chapter 14).

When getting ready to listen to a relaxation tape, try to make sure the lights are not too bright, and the temperature suits you. It may be difficult to find a position to lie down or sit comfortably. But this does not mean that you can’t benefit from the relaxation. At first, as soon as you start, you may want to fidget or cough, or you may get an itch or a fit of giggles. If so, feel free to change position, scratch or laugh! Use breathing exercises as a guide. On relaxation tapes or CD roms, you are often asked to breathe deeply and evenly. Remember that you do not have to hold your breath to wait for the next instruction.

Some people find that they have odd thoughts or images going through their minds when they start to learn to relax. This is quite normal and happens to most people. However, if you get a lot of really distressing thoughts or images after trying an exercise a few times, talk to the person who gave you the information about it. There is usually a way to overcome such experiences.

Some people find that they fall asleep before the end of a session. This is not a problem, but, with more practice, you will probably find that you don’t fall asleep. Then you will feel even more relaxed and refreshed at the end of the session.

Relaxation exercises can be fun, as well as helping you manage pain. They can give you a feeling of well-being and alertness without tension.

IS THERE ANYONE WHO SHOULD NOT DO RELAXATION EXERCISES?

Nearly everybody can benefit from some form of relaxation exercise. However, you should seek advice from a health professional before you do a new relaxation exercise. This is particularly important if you have:

•   An acute medical condition

•   A history of severe mental illness, such as psychosis

•   Untreated Post-Traumatic Stress Disorder

If you have any questions, write them down in your notebook for when you next see your therapist or healthcare professional.

CHAPTER SUMMARY

•   Relaxation means being able to reduce bodily tension and stressful thinking.

•   Relaxation can help with chronic pain and tension by helping to loosen the muscles and joints. It also helps to ‘unwind’ the mind.

•   There are different ways of relaxing, including Time out relaxation and Quick relaxation.

•   It helps if you can deal with obstacles to relaxation before starting your relaxation session.

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