the mesothelioma center's april support group - the physical and emotional benefits of...
DESCRIPTION
Having a serious and chronic illness can be scary and overwhelming. One of the best ways to manage those stressful feelings is through relaxation. In our April meeting, we will discuss the physical and emotional benefits of relaxing and even try a short relaxation exercise. For more information visit, www.asbestos.com/support-group/TRANSCRIPT
Relaxation Techniques
Dana Nolan MS, LMHC, NCCMental Health Counselor
The Stress Response
Flight or Fight Response – Why do we have it???
Sympathetic Nervous System (accelerator) Acceleration of heart and lung action Inhibition of stomach and intestinal actions Constriction of blood vessels in many parts of the body Nutrients sent to muscles Dilation of blood vessels for muscles Inhibition of lacrimal glands (responsible for tear production) and salivation Dilation of pupil Relaxation of bladder
(800) 615-2270
The Stress Response (con’t)Parasympathetic Nervous System (brake)
Increases:Digestionfuel storage (increases insulin activity)resistance to infectionrest and recuperationcirculation to nonvital organs, (skin, extremities...)Endorphins- the "feel good" hormones Decreases:heart rateblood pressureTemperature
This is the “Calming Response”
(800) 615-2270
Mesothelioma and Stress
Mesothelioma is a serious threat to our (or our loved one’s) well-being.
Normal to feel very stressed Measurable increased stress hormones in cancer
patients When cancer is in our lives our sympathetic nervous
system is operating a level that is higher than our normal level
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Benefits of Relaxation
Slowing your heart rate
Lowering your blood pressure
Slowing your breathing rate
Reducing need for oxygen
Increasing blood flow to major muscles
Reducing muscle tension
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Types of Relaxation
Guided Imagery Muscle Relaxation Meditation Diaphragmatic Breathing
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Diaphragmatic Breathing
AKA Belly breathing Imagine that you are pulling air all the way to the
bottom of your lungs Relax lower abdominal muscles Chest should not expand, but lower abdomen should.
(800) 615-2270
Meditation
Describes a state of concentrated attention on some object, thought or awareness
Focused Meditation - word or picture
Mindfulness-awareness of the present experience
(800) 615-2270
Muscle Relaxation
Great for people who feel like they carry their stress “physically” through muscle tension or jitteriness
Active-tensing and releasing muscles systematically
Passive-releasing and relaxing muscles through increased awareness, not tensing.
(800) 615-2270
Guided Imagery
When people struggle to turn their worrying off, guided imagery is a great technique to use
Taking a trip in your mind to a beautiful, safe and calm place.
In guided imagery, the main focus is to close your eyes and visualize that safe and calm place
(800) 615-2270
Some Tips to Begin…
Don’t pressure yourself to do it perfectly…you can’t!
Turn off phone and ask others to give you 20-30 minutes to yourself
Find a comfortable place to recline or lay with all body parts supported
If thoughts wander, just return your attention back to exercise.
(800) 615-2270
Now let’s try it…
(800) 615-2270
Another Tool For Our Tool Box
Throughout our lives most of us have learned a couple of tried and true ways to manage stress in our lives.
These relaxation strategies are another important tool we can add to our tool box of strategies to reduce stress and feel better.
(800) 615-2270
Contact Information
1-800-615-2270
(800) 615-2270