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Felizzy relaxation therapies

Alternate Names
• Autogenic Training, Guided Imagery, Guided Visualizations, Imagery, Guided, Jacobsen's Relaxation Technique, Meditation, Progressive Muscular Relaxation (PMR), Relaxation Response, Transcendental Meditation (TM), Visualizations, Guided feel easy.

Constant stress is one of the defining features of modern life, and the source of many common health problems. Stress plays an obvious role in nervousness, anxiety, and insomnia, but it is also thought to contribute to a vast number of other illnesses.

In the past, most people engaged in many hours of physical exercise daily, an activity that reduces the effects of psychological stress. Life was also slower then, and more in harmony with the natural cycles of day and season. Today, however, our bodies are relatively sedentary, while our minds are forced to respond to the rapid pace of a society that never stops. The result is high levels of stress and reduced ability to cope with it.

There are several ways to mitigate the damage caused by stress. Increased physical exercise can help, as can simple, common sense steps like taking relaxation breaks and vacations. If these approaches don't have adequate results, there are more formal methods that may be helpful.

This article discusses a group of stress-reduction techniques often called "relaxation therapies." In addition to these methods, yoga, Tai Chi, hypnosis, massage, and biofeedback can also help induce a relaxed state. For potentially helpful herb and supplement options, see the article on stress.

What Are Feel Easy Relaxation Therapies?
There are many types of relaxation therapies, and they use a variety of techniques. However, most of them share certain related features.

In a great many relaxation techniques, one begins by either lying down or assuming a relaxed, seated posture in a quiet place and closing the eyes. The next step differs depending on the method. In autogenic training, Relaxation Response, and certain forms of meditation, one focuses one's mind on internal sensations, such as the breath. Guided-imagery techniques employ deliberate visualization of scenes or actions, such as walking on a quiet beach. Progressive relaxation techniques involve gradual relaxation of the muscles. Finally, some schools of meditation incorporate the repetition of a phrase or sound silently or aloud.

All of these techniques are best learned with the aid of a trained practitioner. The usual format is a group class supplemented by regular home practice. If you are diligent enough, experience suggests that you can develop the ability to call on a relaxed state at will, even in the middle of a very stressful situation.



The Possible Benefits of Feel Easy Relaxation Therapy
Numerous controlled studies have evaluated relaxation therapies for the treatment of insomnia.
1 These studies are difficult to summarize because many involved therapy combined with other methods such as biofeedback, sleep restriction, and paradoxical intent (trying not to sleep). The type of relaxation therapy used in the majority of these trials was progressive muscle relaxation (PMR). Many of these trials used the clever form of placebo treatment described above; others simply compared relaxation therapy to no treatment. Overall, the evidence indicates that relaxation therapies may be somewhat helpful for insomnia, although not dramatically so. For example, in a controlled study of 70 people with insomnia, participants using progressive relaxation showed no meaningful improvement in the time to fall asleep or the duration of sleep, but they reported feeling more rested in the morning.

2 In another study, 20 minutes of relaxation practice was required to increase sleeping time by 30 minutes.

3 The supporting evidence for the effectiveness of relaxation therapies in other conditions remains quite limited. A review article published in 2002 found 15 published controlled trials that evaluated relaxation therapies for the treatment of asthma.

4 Most of the studies were rated as very poor or poor quality. Overall the results failed to demonstrate improvement, although a muscular relaxation technique called Jacobsen's relaxation did show a hint of benefit.

Other conditions that have at least minimal supporting evidence for response to relaxation therapy include the following:

Stress in genera
Surgery support (primarily reducing pain and stress before or after surgery)
Cancer treatment support
Anxiety of various types
Angina
Fibromyalgia
Chronic pain in general
Bulimia nervosa
Hypertension and other heart disease risk factors
Irritable bowel syndrome
Menopause
PMS
Pregnancy Support (reducing perceived stress)
Psoriasis
Rheumatoid arthritis
Stroke rehabilitation
Tension headaches
Ulcerative colitis
In many cases the results are marginal at best, and contradictory outcomes between trials are common.

One study suggests that the use of visualizations prior to surgery can not only reduce the need for pain medications, it can also help prevent hematomas (collections of blood under the skin). However, more study would be needed to verify this somewhat difficult-to-believe result. A more easily accepted study found that either relaxation therapy or aerobic exercise can improve symptoms of fatigue after cancer surgery, and that each approach is about as effective as the other.

Some studies have evaluated highly specific guided visualizations, rather than general relaxation. For example, it has been suggested that a systematic program of imagining microscopic soldiers shooting down one's cancer cells can improve the chances of surviving cancer. Unfortunately, despite much enthusiasm shown by some patients and practitioners, there is still no meaningful evidence to support this appealing idea at present. Nonetheless, there is some evidence from a set of small trials that specific immune-oriented visualizations can provide enhanced protection against herpes flare-ups and winter colds.

Contrary to common claims, published evidence does not demonstrate that TM (transcendental feel easy meditation) improves mental functioning.

Felizzy relaxation therapies

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