One of the ways to reduce fear and anxiety is to use muscle relaxation reaction to resist the occurrence of fear or anxiety. This method has certain skills and methods, which must be learned through study and training. These steps include:

Prepare for action:

In general, the relaxation training program requires patients to tense a certain part of the body first, such as squeezing the palm 10 second to make them feel nervous, and then relax for about 5- 10 second, so that patients can fully relax their bodies at will when necessary after repeated interactive exercises of tension and relaxation. The body parts commonly used for tension and relaxation training are hands, arms, face, neck, trunk and legs.

(2) formal training:

During muscle relaxation training, patients should stay relaxed and sit comfortably in a chair. Training should be carried out in a room with good shading and sound insulation equipment. Patients should take off glasses, watches, belts, ties and other items that are easy to hinder their full relaxation. After about twenty or thirty minutes' rest, the therapist said to the patient in a steady, calm and low voice, "Doing this relaxation training can help you relax completely. You must patiently follow the following steps. If you feel nervous when doing stressful activities, you must continue to do it for another 5 seconds until you feel extremely nervous, so that the muscles in the relevant parts will show great weakness, especially to experience the happiness after relaxation. Please follow (my) instructions now. "

The contents of the three instructions are generally:

1 clench your left fist-pay attention to the tension of your hands and forearms and relax (after 5 seconds);

2 Hold the right fist-pay attention to the tension of hands and arms and relax (after 5 seconds);

3 The left hand bends upward from the left wrist joint, and the fingers point to the shoulders as far as possible-pay attention to the tension of the muscles of the back of the hand and forearm-relax;

4 The right hand bends upward from the right wrist joint, and the fingers point to the shoulders as far as possible-pay attention to the tension of the muscles of the back of the hand and forearm-relax;

5 Raise your arm and touch your fingers to your shoulders-pay attention to the tension of your arm muscles-relax;

6 shrug your shoulders, the higher the better-pay attention to the tension on your shoulders-relax;

7 wrinkle your forehead-pay attention to nervousness, then relax and close your eyes slightly;

8 Close your eyes, test the feeling of tension and relaxation, and then gently close your eyes;

9 Press your tongue against the upper part of your mouth-pay attention to the muscle tension in your mouth-relax;

10 Close your lips-pay attention to the tension in your mouth and chin-relax;

1 1 Lift your head back hard-pay attention to the tension in your back, shoulders and neck-relax;

12 bend your head hard and try to lean your chin against your chest-pay attention to the tension in your neck and shoulders-relax;

13 hunch your back, leave the back of the chair, push your arms back-pay attention to the tension in your back and shoulders-relax;

14 Take a deep breath and keep it for a while-pay attention to the tension in the back and chest-exhale-relax;

15 Take two deep breaths for a period of time-exhale air-relax;

16 Inhale air with the abdomen, try to make it expand-pay attention to the tension in the abdomen-relax, and feel more stable breathing;

17 Tighten the abdominal muscles-pay attention to the tension in the abdomen-relax;

18 Use your arm to press the chair seat-pay attention to arm tension-relax;

19 Tighten the leg muscles, straighten the legs-pay attention to the tension of the leg muscles-put the legs back in place-relax;

20 toes up, gradually lift your feet-pay attention to the tension of your feet and calf muscles-relax;

2 1 Bow your toes down, just like burying your toes in the sand-pay attention to the tension when your feet bend-relax.

According to the above method, patients can completely relax themselves in a few minutes after about 1-2 weeks. After achieving the goal of complete relaxation, you can enter the system desensitization training program. It must be noted that before the goal of relaxation is achieved, don't try to resist fear with relaxation to avoid accidents.

Of course, there are many relaxation procedures, and here is just one of them. However, the basic spirit of various relaxation program forms is the same, that is, relaxation and tension alternate, with deep breathing when relaxing, and training in a certain position and order after tension for a period of time.