An Cosantóir

www.military.ie the defence forces magazine | 27 STRESS CoNTRoL foR LIfE Each person must assume the primary responsibility for his or her own stress control. No doubt, the Defence Forces can help to reduce stress in our personnel. However, no stress programme can be more important than the individual's own efforts. Part 2 ProGressiVe mUsCle relAXAtioN In progressive muscle relaxation, muscle groups are tensed for a few seconds and then relaxed. The tension "fools" the brain by signalling a too tense condition and relaxation chemicals released by the body counteract the tension. Progressive muscle relaxation is a three-step technique. First, you tense a muscle and notice how it feels; then you release the tension and pay attention to that feeling; and finally, you concentrate on the difference between the two sensations. This exercise can be done while sitting or lying down, and only takes about fifteen minutes. It helps if you can practice the technique in a quiet, relaxing atmosphere. how to Do ProGressiVe relAXAtioN trAiNiNG Slowly squeeze one muscle group (see progression below); Squeeze to a point of maximum tension, never to a point of pain; Hold the muscle tightly for 10 - 15 seconds; Notice the feeling and location of the tension; Slowly and gradually let go of the tension in the muscle; Notice how the muscle feels as you releases the tension; Look for signs of increased lightness or heaviness, warmth or coolness, tingling. ProGressioN (skiP ANY mUsCle thAt is iNJUreD) Squeeze the hand into a fist. Repeat with opposite hand; Bend the right arm at the elbow; bring it up to the chest; Repeat with left arm; Extend both arms out in front reaching as far as you can; Tilt head back towards the ceiling; Tilt head forward to the chest; Lift shoulders up towards the ears; Lean chest forward, shoulders back and arch back; Push stomach out making it hard; Squeeze buttocks tightly together; Press knees together; Point toes towards the ceiling; Wrinkle your forehead; Shut eyes tightly closed; Press lips together and smile widely; Clench teeth. PositiVe thiNkiNG Positive thinking is giving you the go-ahead to succeed. The main idea is to develop an attitude of challenge, commitment, and control toward the inevitable changes of life. Creating a positive mind-set can take practice, but some of the following techniques can help you on your way. Self-Talk means telling you what you can and can't do. Positive self-talk is saying, "I can," and setting your mind to meet the challenge at hand. Rehearsal is away to prepare for a potentially stressful situation before it occurs. Think over the situation go over the details, plan to take action, and visualise yourself proceeding successfully. Developing an action plan can help you turn a stress disaster into a new opportunity. Always make an alternate plan. Just in case the one you rehearsed doesn't plan out. VisUAlisAtioN Clearing your mind is a sort of "mental retreat". Well, visualisation can be taught of as a mental vacation – a license to daydream. you can produce feelings of relaxation simply by using your imagination. Unlike clearing your mind, where you try to focus on one single image, visualisation allows your imagination to run free. Try to visualise yourself feeling warm, calm, and relaxed. Picture a tranquil setting that has particular appeal to you and try to imagine all of the details. Are you lying on a warm beach? How does the sun fall on your back? Do you hear waves lapping on the sand? Is there a fragrance in the air? Just by using your imagination, you can give yourself a mental vacation whenever (and wherever) you feel the need to take a moment to relax and enjoy life. for more help and advice contact either bPSSo, Chaplain or MAP or call one of the following: Careline 1800 409388 | Samaritans NI 08457 909090 | Samaritans 1850 609090 | AWARE 1890 303302

• Cover