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Stress Management Technique - Cue Controlled Relaxation

Stress Management Technique - Cue Controlled Relaxation
Course

Clinical Exposure in Mental Health (OT2316L)

6 Documents
Students shared 6 documents in this course
Academic year: 2022/2023
Listed bookSynopsis of Psychiatry: Behavioral Sciences/Clinical Psychiatry
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Stress Management Technique

Brief history of Cue Controlled Relaxation

● Cue-controlled relaxation is a technique used to help reduce stress and muscle tension. A cue in this exercise is a trigger or command that helps you relax. ● Make deep breathing a habit so you're relaxed all day. Cue-controlled relaxation helps. Reminders are cues. Cue-controlled relaxation uses cues to relax. ● Cue controlled relaxation combines a verbal suggestion with abdominal breathing to relax muscles on demand. After practicing this technique for a while, you'll be able to relax your muscles anywhere, anytime by mentally repeating "breathe in.." and releasing any tightness in your body. Cue-controlled relaxation can relieve stress in less than a minute and is used in anxiety and anger management. Your own "cue word" can replace "relax." Some people use a picture, color, element, or other "cue word." Start by practicing twice a day. You can even time your relaxation. This technique must be used regularly to cue relaxation. You may need to visualize white light and take slow, deep breaths to relax. Practice can help you relax in stressful situations. ● There are 2 kinds of cues: A. External Cues B. Internal Cues

External Cues include things you can hear, see, or do.

● E. looking at your watch, hanging up the phone, going to the bathroom, checking e-mail, hearing a tone or alarm, or seeing something in your home or office. ● At least once or twice per hour, an external cue should occur Internal Cues are thoughts. Emotions, or physical sensations. ● These do not necessarily occur every hour or every two hours. In fact, they may not occur at all, but they should occur when you would benefit from relaxation ● E. include feeling enraged, experiencing a rapid heartbeat, and having thoughts about marital issues. ● When you are more distressed than you would prefer, you may choose the first thing that comes to mind How is Cue Controlled Relaxation used in the mental health setting

● According to Toussaint, L., Nguyen, Q. A., Roettger, C., Dixon, K., Offenbächer, M., Kohls, N., Hirsch, J., & Sirois, F. (2021) Progressive muscle relaxation, meditation, breathing exercises, visualization, and autogenics can help reduce stress and improve well-being, according to research. We compared progressive

muscle relaxation, deep breathing, and guided imagery with a control condition. Sixty healthy undergraduates completed 20 minutes of progressive muscle relaxation, deep breathing, or guided imagery training via recorded audio instruction. Psychological relaxation states were assessed at baseline and follow- up. Electrodermal activity and heart rate were used to measure physiological relaxation. Progressive muscle relaxation, deep breathing, and guided imagery increased relaxation compared to the control group. In each case, the increase was statistically significant, and all groups were significantly more relaxed after training than the control group. Progressive muscle relaxation and guided imagery showed an immediate linear trend toward physiological relaxation, whereas deep breathing showed an immediate increase in physiological arousal followed by a quick return to initial levels. Our results support research showing stress relaxation training can improve psychological and physiological relaxation. Future research could compare stress relaxation techniques using multiple samples.

Reference:

● Toussaint, L., Nguyen, Q. A., Roettger, C., Dixon, K., Offenbächer, M., Kohls, N., Hirsch, J., & Sirois, F. (2021, July 2). Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evidence-based complementary and alternative medicine :eCAM. Retrieved June 4, 2022, from ncbi.nlm.nih/pmc/articles/PMC8272667/

PHYSICAL EXERCISES

Brief History:

● Structured exercise has been around for a long time, with the 1700's a particularly important time in history when scientific discoveries were made regarding the merits of strength training and beneficial exercise. Women were also encouraged to exercise around this time, which was contrary to what was practiced before this time period. ● It was around this time that people began utilizing group fitness clubs and were exercising to promote better health. You may wonder, however, when did people start exercising to reduce stress? The truth is that people have been exercising to reduce stress for as long as mankind has been in existence, although it was probably not done intentionally. Constant movement and strenuous activity helped to reduce stress levels in people regardless of whether they understood the

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Stress Management Technique - Cue Controlled Relaxation

Course: Clinical Exposure in Mental Health (OT2316L)

6 Documents
Students shared 6 documents in this course

University: University of Perpetual Help System DALTA

Was this document helpful?
Stress Management Technique
Brief history of Cue Controlled Relaxation
● Cue-controlled relaxation is a technique used to help reduce stress and muscle
tension. A cue in this exercise is a trigger or command that helps you relax.
● Make deep breathing a habit so you're relaxed all day. Cue-controlled relaxation
helps. Reminders are cues. Cue-controlled relaxation uses cues to relax.
● Cue controlled relaxation combines a verbal suggestion with abdominal breathing
to relax muscles on demand. After practicing this technique for a while, you'll be
able to relax your muscles anywhere, anytime by mentally repeating "breathe
in...relax" and releasing any tightness in your body. Cue-controlled relaxation can
relieve stress in less than a minute and is used in anxiety and anger management.
Your own "cue word" can replace "relax." Some people use a picture, color,
element, or other "cue word." Start by practicing twice a day. You can even time
your relaxation. This technique must be used regularly to cue relaxation. You may
need to visualize white light and take slow, deep breaths to relax. Practice can
help you relax in stressful situations.
● There are 2 kinds of cues:
A. External Cues
B. Internal Cues
External Cues include things you can hear, see, or do.
● E.g. looking at your watch, hanging up the phone, going to the bathroom, checking
e-mail, hearing a tone or alarm, or seeing something in your home or office.
● At least once or twice per hour, an external cue should occur Internal Cues are
thoughts. Emotions, or physical sensations.
● These do not necessarily occur every hour or every two hours. In fact, they may
not occur at all, but they should occur when you would benefit from relaxation
● E.g. include feeling enraged, experiencing a rapid heartbeat, and having thoughts
about marital issues.
● When you are more distressed than you would prefer, you may choose the first
thing that comes to mind
How is Cue Controlled Relaxation used in the mental health setting
● According to Toussaint, L., Nguyen, Q. A., Roettger, C., Dixon, K., Offenbächer,
M., Kohls, N., Hirsch, J., & Sirois, F. (2021) Progressive muscle relaxation,
meditation, breathing exercises, visualization, and autogenics can help reduce
stress and improve well-being, according to research. We compared progressive

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