Applied Relaxation
The final stage of applied relaxation training involves relaxing quickly in the face of anxiety provoking situations. You will use the same techniques that you practised in rapid relaxation the moment you notice a stress reaction.
Be patient with yourself. Applied relaxation is a skill and as any other skill, you will improve you ability with learning and practise.
If you breath speeds up and muscles tense up, or if you feel your heart rate increasing. Begin your three steps
1. Take two or three deep, even breaths
2. Think these calming words to yourself as you continue to breathe deeply
Breathe in...... relax...
Breathe in...... relax...
You can make it simpler by hearing yourself think "relax" each time you exhale
3. Scan your body for tension and concentrate on relaxing the muscles that you don’t need to continue your current activity.
You can start off by practising these instructions after you have run a flight of stairs.
As you feel more confident visualise a stressful situation in real life (a difficult assignment or a fight with your friend) and practise these three steps
Finally practise these steps when you encounter a stressful situation in real life. No one but you needs to know what you are doing. You and those around you will benefit from the calmness that you approach the crisis at hand.