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| Sun Oct 16, 2005 9:06 pm stress page 4 |
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Taming Stress in Multiple Sclerosis
by Frederick Foley, PhD with Jane Sarnoff
Relaxation
One of the most unhelpful things that you can be asked is “Why don’t you just relax?”
Relaxation isn’t something you just decide to do. People have to learn to relax. You will need to discover what works for you, and you’ll need to practice.
There is no one right way to relax. Some people find that reading, listening to music, or prayer in a quiet room relaxes them. Others garden, paint, cook, or do puzzles.
Many people use one or more of the relaxation techniques described in the next nine sections. Read through the descriptions and think about which might be best for you. Then give one a try for a month or so. If it doesn’t work, try another. And try again. Different methods of managing stress through relaxation may work better at different times.
To make relaxation easier, give yourself permission to take time for yourself. Don’t feel guilty about shutting a door and telling everyone to leave you alone.
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Deep Breathing
Deep breathing can help reduce tension and allow your mind and body to feel more comfortable. The exercise takes only a few minutes and can be done almost anywhere at any time. Try deep breathing to start the day and then repeat it several other times throughout the day. Deep breathing can also help you relax just before an event that might be stressful. (Note: You may want to make a tape of these instructions to play while you are learning the exercises.)
1. Sit with your back straight and your shoulders comfortably back.
2. Put your hand on your belly, below the waist, so that you can feel your breathing.
3. Inhale through your nose slowly and deeply. The air will feel cool. Concentrate on the feeling of the air as it moves into all parts of your body.
4. As the air reaches your belly, let your belly expand. Some people tend to tighten their bellies as they breathe in. Your hands on your belly will let you feel the movement.
5. Draw in as much air as you can. Then, hold your breath for a few seconds—four or five is fine. You don’t need to distract yourself by counting unless it makes you more comfortable.
6. Begin to exhale. Shape your lips as if you were going to whistle and slowly breathe out between your lips. Use your lips to control how fast you exhale.
7. Concentrate on the feeling of the air leaving all parts of your body. The air coming out should feel warm.
8. Your hands will let you feel the breath leave your body. Your belly will deflate and as it does, the large muscle under your ribs—the diaphragm—will get larger.
9. When you feel your lungs empty, sit quietly for a moment and then repeat the inhale/exhale cycle. Repeat the cycle four or five times.
10. Sit quietly for a minute or two.
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Clear your mind
The “Clear Your Mind” exercise is an enjoyable relaxation exercise for many. However, it takes practice to do it well, and may seem deceptively easy. This exercise may be frustrating or require more practice if there are difficulties with attention and concentration.
1. Choose a time when you have about 10 minutes available in a place that is relatively free of noise and distraction and where you will not be interrupted.
2. Loosen tight clothing, remove your shoes, and sit in a position that is comfortable.
3. Close your eyes and do two inhale/exhale cycles of deep breathing.
4. With your eyes still closed, picture in your mind a pleasant, restful place. Try to visualize as many details as possible: what objects are present, the color of the sky, who is present, etc. Concentrate on that place. Watch the wind blow on the trees or the water. Notice how the leaves turn slowly. Imagine your other senses experiencing the scene. Feel the gentle cool breeze on your skin. Breathe deeply and slowly, and imagine the smells associated with your scene, perhaps the fresh salty air of the ocean, or the clean woodsy smell of the country. Imagine hearing the sounds associated with your scene, perhaps the sound of the breeze moving softly through the trees or the call of birds.
5. Some people have difficulty visualizing, or creating a “picture” in their mind’s eye. If this is the case, you may find this exercise is not for you. An alternative approach is to follow steps 1 through 3 above. Instead of visualizing a relaxing scene in step 4, concentrate on a word—“calm”—or a thought—“I am loved.”
6. Don’t worry if other thoughts or images break in—it isn’t easy to clear your mind. When you notice your mind has drifted, gently return your thoughts to your image or word. If you have trouble, do another cycle of deep breathing and try again. It may take considerable practice to learn to clear your mind. As you do so, the relaxation will become deeper and you will feel refreshed and more energetic.
7. End the mind clearing by stretching—to reawaken your body to the world around you—and exhaling.
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Copyright © National Multiple Sclerosis Society, 2005 |
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