Progressive Relaxation migraine

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					Relaxation Techniques

      Relax the body and the
        mind will follow!
Find the one that’s right for you!
All are designed to produce
   the relaxation response
 Meditation
 Autogenic training
 Progressive relaxation
 Biofeedback
 Yoga
 Diaphragmatic breathing
 Massage
 Repetitive prayer
     Grounded in Eastern culture
     Maharishi Mahesh Yogi
     Transcendental meditation
     Purpose is to gain control
      over your attention (focus)
     Mandala – geometric object
     Nadam – imagined sounds
     Mantra – silently repeated
      words or phrases
     Doesn’t have to be weird
          Benefits of Meditation
     Physiological Effects          Psychological Effects
   Learn to control HR and       Reduces anxiety
    respiration                   Reduces test anxiety
   Decreased muscle tension      Greater self-actualization
   Decreased oxygen              Improved sleep behavior
    consumption and carbon        Decreased smoking and
    dioxide production             drug abuse
   Increased peripheral          Headache relief
    blood flow to the arms        General state of positive
    and legs                       mental health
           Autogenic Training
 Autogenic = Self-
 Johannes Schultz
 Form of autohypnosis
 Focuses on feelings of
  warmth and heaviness in
  the limbs and torso
 Effective for treating a
  variety of ailments (p.
   Benefits of Autogenic Training
     Physiological Effects          Psychological Effects
 Decreased HR, respiration,      Pain tolerance
  muscle tension, and serum
  cholesterol                     Reduces anxiety
 Effective in treating           Reduces depression
  migraines, insomnia and         Decreases fatigue
  hypertensives                   Increases resistance to
 Also asthma, constipation,       stress
  writer’s cramp, ulcers,
  hemorrhoids, diabetes,
  tuberculosis, and low back
Progressive Relaxation
           AKA neuromuscular
            relaxation or Jacobsonian
           Dr. Edmund Jacobson, MD
           Observed excessive muscle
            tension in his patients
           Bracing hindered recovery
           Developed progressive
            relaxation in 1920’s
Excess Muscle Tension Causes:
                Backache
                Headaches
                Neck/shoulder pain
                TMJ syndrome
What is Progressive Relaxation?
 Systematic tensing and relaxation of all
  major muscle groups
 Teaches the difference between tension
  and relaxation
 Start with the distal muscle groups and
  moves to the proximal muscle groups
 Relaxes the mind by relaxing the body
         Advantages of PR
 Requires no specialized equipment
 Has psychological and physiological
              Benefits of PR
 Physiological Effects      Psychological Effects
 Relaxation of skeletal    Increases self-concept
  muscles generalized        and self-esteem
  to smooth muscles         Reduces anxiety
 Effective in treating     Reduces depression
  migraine and tension      Helps insomniacs
  headaches                  sleep
 Effective in treating     Helps with alcoholism
  backaches                  and drug abuse
The use of
instrumentation to mirror
processes of which the
individual is not normally
aware and which may be
brought under voluntary
      Biofeedback Modalities
 Electromyography
 Electroencephalogram
 Galvanic skin response
 Heart rate
 Respiration rate
 Skin temperature
       Benefits of Biofeedback
   Physiological Effects      Psychological Effects
 Effective in treating     Shown to improve
  asthma, hypertension,      phobias, anxiety, stage
  bruxism, spasticity,       fright, insomnia,
  ulcers, muscle spasms,     alcoholism, drug abuse,
  stroke, paralysis,         depression, hyperactivity,
  migraine and tension       sexual dysfunction, pain
  headaches, colitis,        and stuttering
  Reynaud’s disease,
Disadvantages of Biofeedback
               Availability
               Cost
               Dependence on
               Have to learn another
                relaxation technique
    Tips for Doing Relaxation
 Set aside 30 – 45 minutes
 NOT after a meal
 Quiet, distraction-free environment
 Dim lights
 Warm temperature
 Loose clothing
 Lie down or sit in a comfortable chair

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