Relaxation Techniques

A variety of simple, easy to learn techniques can help you relax from the physical and emotional responses to the stress of caregiving and other stresses in your life. Many techniques, from simple breathing exercises to visualization to meditation, have been shown to help and are described on the websites below. Choose one that works for you and that fits with your beliefs. Using one or more of these techniques on a regular basis can help not only sooth the effects of stressful events after they happen but also decrease your physical and emotional reactions to stressful situations as they are happening.

The physical and emotional benefits of using relaxation and meditative techniques have been documented with medical research. This "Relaxation Response" (Benson, 1975) can be achieved using the following simple techniques derived from relaxation practices that have been used throughout the ages:

Steps to Experience the Relaxation Response

1. Sit quietly and comfortably
2. Close your eyes
3. Progressively relax all your muscles, from your feet up to the top of your head, by focusing on a section of your body at a time and releasing any tension.
4. Breathing naturally through your nose, say "one" to yourself each time you breath out. You may use another simple, soothing word.
5. Continue focusing your attention on your breathing this way for 15 to 20 minutes.

Tips to Help You Experience the Relaxation Response

• Be in a quiet, safe environment
• Sit in a comfortable, relaxed position (Sitting may help prevent the tendency to sleep that happens if you lie down)
• Use a mental device to focus your mind (such as repeating a word to yourself, gazing at a candle, imagining a beautiful scene in nature like the ones on this page, or focusing your attention on your breath)
• Adopt a passive attitude (Be accepting of what happens)
• Do not force your breathing; let it be natural
• Accept that thoughts may arise and just gently refocus on the mental device you have chosen
• For best results, wait a couple of hours after eating.

Audio: Guided Relaxation and Clearing the Mind

An audio recording for caregivers of people with dementia that guides you to relax your body from your feet up to your head and then guides you to clear your mind by focusing on your breath.

After a brief introduction (2 minutes), simple, step-by-step instructions are provided for you to follow as you listen (8 minutes).
Music: Season Spring by Greg Hoy -- used with permission