LACK OR KNOWLEDGE on the subject of conditioning and unconditioning has kept tension constantly around. Controlled breathing and relaxation techniques will reduce this and you will learn to react to stressful situations with a state of relaxation, instead of utter confusion.

Needed for recovery - ALLOW YOURSELF TO DISCOVER HOW RESTFUL YOUR BODY CAN BE
N.B. If you do not understand any physical symptoms you may experience - do not hesitate to consult a medical practitioner.

It is ACCEPTANCE of new behavioural patterns as well as understanding your physical symptoms. A new manner of thoughts and life in the correct way will enable you to start to recognise the first signs of stress. Physically and mentally you will be refreshed.

UNDERSTANDING the process of SENSITISATION and SELF DE- SENSITISATION both MENTALLY and PHYSICALLY WILL RESTORE TRUST AND BELIEF in YOURSELF

A LEARNED CONDITIONED REFLEX CAN BE REVERSED e.g. PSYCHOLOGIST EXPERIMENT A white rat was placed in a box and every time the bell sounded it was followed by an electric shock to the rat. After a time the rat became highly sensitised and afraid of the sound of the bell because of the shock that followed (CONDITIONING WAS MADE COMPLETE). A lever was put into the box, that when touched, would stop the shock given to the rat, following the sound of the bell. Eventually the rat knocked the lever and came to learn that if the lever was touched, the shock would not follow. He did this at the sound of the bell and his sensitised state lowered. When the test was concluded the rat was no longer sensitised (UNCONDITIONED RESPONSE COMPLETED).

SOME GENERAL TIPS YOU SHOULD KNOW TO HELP YOURSELF TO AVOID TENSION
1. It is important to recognise signs of stress
2. Plan periods of relaxation
3. Pay special attention to your health
4. Learn to handle problem situations
5. learn methods of overcoming worry
6 Don't rush at everything you do

A HEALTHY WAY OF LIFE CAN PREVENT TENSION PROBLEMS FROM DEVELOPING OR BECOMING SERIOUS Health as a whole includes physical, mental, social and spiritual well- being. You need proper food for health, it provides energy. Energy gives you the power to think, move, read, write, laugh cry etc... One of the rules for good health is RELAXATION REGULARLY - practising avoids tension. DID YOU KNOW THAT GOOD POSTURE CAN HELP YOU FROM BECOMING TENSE?? Our mind and body work together and influence one another. * OUR PHYSICAL BODY WORKS AND NEEDS REST * OUR MIND WORKS AND NEEDS REST * OUR PHYSICAL BODY NEEDS RELAXATION

Learn how to break-down day to day pressure upon yourself and the effective ways of overcoming stress. Everyone from time to time is faced with pressure - some have already learned ways of dealing with stopping tension from building up in their bodies. We all CAN RE-LEARN that ability, without experiencing unnecessary tension and worry and without damaging your physical health. It is clear that we need to know these important skills. You would have experienced relaxation periods at various times in your life. Some physical and mental tension is needed in your body to complete every day activities, but there is also unnecessary tension in other muscles in your body that you don't have to have.

It is not surprising that many of us have forgotten the natural art of relaxation because of all the confusion and bewilderment we have been going through.

We are capable of learning - a process of teaching our body to respond in new and different ways. Relaxation does not mean sleep, our bodies are relaxed when we sleep, we need to achieve physical and mental relaxation while we are awake. Relaxation involves our mind as well as our body. Tension and sleeplessness often comes from a haunting sense of life's uncertainties. If you counted up the cretainties you do have in life - the nervous uncertainties will "FOLD UP AND GO AWAY ". Try it and prove this to yourself!

SOME PRACTICAL CONSIDERATIONS TO THINK ABOUT
1.DO NOT EXPECT TOO MUCH QUICKLY-BUT DO EXPECT IMPROVEMENT We have all been tense for quite some time so naturally it does not disappear overnight, many little things do, but you only recognise them later on. Just take one step at a time and if you keep to your practise daily, you would notice some improvement within a fortnight and definitely a different person in six weeks.
2. BE PREPARED FOR UPS AND DOWNS But don't give up, tension will reduce as you progress. Build on your set- backs by learning something that may have been done wrongly.
3. DO NOT BE IMPATIENT WITH YOURSELF It is not difficult, but it does take your time and YOU are mastering a skill. Don't forget that you are learning to take your cure with you. The old thought of failure will even come into this area, because you may say, "I can't relax" this is not fact. Do not force yourself to try and relax, you will only make it harder, and slow up recovery. Go easy on your self and pamper yourself - look after yourself - this is important to YOU.
4. ATTITUDE OF MIND This is so very important, because of bewilderment and confusion in the past, attitude has been a downfall, let yourself enjoy your relaxation periods. Pick a time when it is pleasing to YOU.
5. RESTLESSNESS AND DISCOMFORT This always seems to come at the beginning, fidgeting and trying to get comfortable. This uncomfortable feeling is short and soon passes, it always occurs in the early stages of relaxation. It is very important not to fight against this as it will create tension, try to continue and the feeling will soon go. PRACTISE AND PERSISTENCE
6. INABLIITY TO RELAX MUSCLES This is most normal for anybody, everyone has certain muscles which store up tension more than others, as you read on, you will find out what to do about that for quicker relaxation.
7. STRANGE OR UNFAMILIAR FEELINGS Most people experience different sensations as they begin to relax more and more. e.g. a feeling of floating feeling unaware of sensations in limbs feelings of warm tingling sensations feelings of heaviness These feelings are all quite normal while relaxing. If you feel frightened, open your eyes and get your surroundings familiar, reassure yourself that they are normal bodily feelings.
8. PRACTISE STOMACH BREATHING AT NIGHT At first it is hard to master breathing by pushing your stomach out when you inhale, it is easier to do this before dropping off to sleep, as you can feel your stomach against the mattress .

TO RECOVER SUCCESSFULLY ONE MUST CHANGE THE APPROACH TO THE WHOLE SITUATION - FOR IT IS DONE IN THE WRONG WAY

IT IS EASY TO SAY, "EASY DOES IT", BUT IT IS IMPORTANT NOT TO STRAIN OR TUG - DO THE OPPOSITE - DO NOT FORCE YOURSELF - TENSION BLOCKS SO MANY THINGS, GO EASY AND DO ONE THING AT A TIME!

IT IS VERY IMPORTANT TO LEARN A METHOD OF RELAXATION THAT WILL REALLY HELP TO REDUCE TENSION AND BREATHING CONTROL. There are hundreds of different ways of relaxing; they basically come down to the same thing. The main point is one that works to help agoraphobia, in fact any person would find this beneficial. IT IS ESSENTIAL TO LEARN ABOUT RELAXATION:- because we often go about de-sensitisation by fronting up to the situation the wrong way, gritting your teeth, and saying, "As soon as I get this over and done with the better !" THAT IS THE TENSE APPROACH! and it is fighting against ourselves. We need to know how to relax and stop stress signals and straighten out panic. CONTROLLED BREATHING does keep our adrenalin in check as explained in the section, RECOGNISE AND UNDERSTAND the PHYSICAL SYMPTOMS.

HOW TO DO IT
Sit in a comfortable chair, YOU MUST START TO BREATH SLOWLY AND STEADILY. It has to be slow and rhythmical. If you were able to watch someone who is asleep, (presuming that they are not snoring!) you will notice each breath is slow and rhythmical. It is much easier and IMPORTANT to breath by pushing your stomach out, instead of with the chest. That is:- inhale through the nose, at the same time push your stomach out - exhale through your mouth, and let your stomach go down. The reason for this is to slow the body down and to prevent breathing too deeply, too shallow and too rapidly. If you breathe using your stomach, you can breathe slowly and evenly. Of course it is your lungs you actually use for breathing, they are like balloons. To get into this habit, one way to practise is when you go to bed; lie on your stomach and feel your stomach on the mattress as you breathe. It can be done also sitting in a chair and putting your hands across your stomach, letting your finger tips touch each other. As you inhale the finger tips will part slightly. Another way is to lie on the floor and put a small book on your stomach. As you breathe, watch the book move up and down as you push your stomach out. It takes a couple of weeks to be good at this, then you can do it, when the need arises, any where you choose, standing, sitting or lying down. Your breath should range from 8 to 10 seconds ( that is a whole breath) and you should keep it at that rhythm. IT SHOULD RELAX YOU AND WILL CERTAINLY STOP YOU FROM PANICKING.

WHAT TO DO IN A DISTRESSED SITUATION: In a situation where you feel you are about to panic or faint- STOP BREATHING !! That is, hold your breath for as long as you can, usually within 15 seconds is the limit. By stopping your breathing it allows your system to restore itself back to the correct balance of oxygen and carbon dioxide again. Then start off with the 6-7 second breath, regularly and slowly. We breath out too much carbon dioxide and it upsets the balance. You will find that you might talk without taking a normal amount of oxygen in, or that you breathe too quickly and pant as if to gasp for air. You will probably notice that you do these things and that is why a panic hits you 'out of the blue' because your breathing was not regular. So in a panic situation - HOLD YOUR BREATH - and start again. Your system manages to use up the oxygen and generate carbon dioxide. Controlled breathing stabilises all the unpleasant physical symptoms we experience during a panic attack or shaky period. Many of us have a favourite word which suits us as we breath our, a word that is a reminder of something tranquil and peaceful. You can use these words also to help you get a steady breath. To start with, say to yourself "breathe in calm - out goes tension" then as you notice an even pattern, add the extra words, "breathe in calmness- out goes all the tension", or perhaps you would just prefer the word "relax" as you breathe out. You'll soon find a word or words that suit YOU. You must also watch out for signs of overbreathing (gasping for air). Many people work fast and walk quickly, if you work fast or if you are in a hurry, your breathing rate quickens and you may find yourself slightly giddy, just slow down and control your breathing.

TENSING AND RELAXING all parts of your body is a good way to get in touch with the difference in feeling muscles which are tense and the feeling of relaxed muscles. After you are familiar with the procedure, you will be able to notice whenever tension starts to build up. This is aimed to develop the habit of - RELAXATION BEING THE REACTION TO TENSION - To learn to be able to reduce tension quickly, allow yourself the privilege to discover how restful your body can be, and most of all, getting it to work for you and with you, and not against you. Start with the body.

YOUR BODY HOUSES YOUR MIND.
HOW TO REDUCE TENSION in YOUR body. This method of physical relaxation, which was first developed back in 1938, has been used very successfully over the years in helping people with a wide variety of tension based problems; some have been added to help us much more for our situation. You will learn to tense and relax all the different muscle groups in your body, at the same time pay attention (close attention) to the feelings of tension and relaxation in the separate muscle groups. By doing this you will learn THREE IMPORTANT SKILLS:- 1. The ability to recognise exactly where and when you are tense, during your every-day activities. Most people are not fully aware of this unless they learn to look for it. Very important for us. 2. Find the muscle or muscles that tense first in YOUR body - then concentrate on these - this will stop and reduce further tension in other parts of your body. 3. The ability to relax a muscle group at will, when you notice it becoming tense.

THE PERSON WHO HAS MAINTAINED OR RELEARNED THIS ABILITY CAN:- * LOOK AT LIFE WITH NO IMPORTANCE ON EVERY-DAY PROBLEMS * THINK CLEARLY AND EFFECTIVELY * REGARD YOURSELF IN A POSITIVE WAY * RARELY HAVE EXCESS TENSION OR SYMPTOMS OF TENSION * ABOVE ALL - ENJOY LIFE.TREATMENT IS DIRECTED TOWARD ACHIEVING DE-SENSITIZATION, WHICH MEANS A REDUCTION OF EXAGERATED BODY SENSATIONS AND RESPONSES TO NORMAL INTENSITY.

The tense - relaxation methods allow you to achieve much deeper relaxation than if you simply tried to relax the muscle group without tensing it first, because it gives you a running start in learning to let go of tension. When you are tense, you would have probably noticed that your breathing becomes too shallow, too rapid or too deep. By learning to breath slowly and rhythmically to a 8-10 second breath you will learn to relax much more quickly and efficiently.

Breathing by using your stomach is probably THE MOST IMPORTANT SKILL TO MASTER in learning to relax. Make sure your breathing DOES become slower and that the air gets right down in your stomach region. At first this relaxation training may appear too simple to be of any use. However you will discover that this is not so. You will make small gains each time you practise this technique. The more you practise, the more benefit you will receive. The art of relaxation has been lost because of circumstances out of your control, so look at it as like learning any new skill, you must practise regularly or it will be of little use. YOU MUST SET ASIDE TIME TO DO THIS FOR YOURSELF.

MANY OF US HAVE FOUND IT VERY USEFUL WHEN IN PUBLIC to tense and relax some muscles without being noticed. This can be done when sitting, standing, driving.

There are so many ways you can reduce built-up tension, REMEMBER it does need practice. Many of us have proved it. YOU CAN TOO !!!

AFTER MASTERING THE CONTROLLED BREATHING - THIS IS THE NEXT STEP This is the way to find the muscle groups in YOUR body that tense first and severely. This technique also relaxes your body at the same time. It is very important while doing these exercises to pay close attention to the feelings of tension against the feeling of relaxation in the particular muscle groups., TO NOTICE THE DIFFERENCE, THIS IS A SKILL WE MUST LEARN! We are highly aware of our physical symptoms, (this awareness must be reduced, and by relaxation this can be lessened) but we are not really aware of when we clench our fists tightly or clutch our arms, unless we notice the bruises later. THIS WE DO HAVE TO BE AWARE OF, AS IT IS VERY NECESSARY TO PICK THE TENSE SPOT IN OUR BODY SO WE CAN STOP TENSION FROM BECOMING SEVERE. You can practice lying down in a comfortable position or sitting in a comfortable chair, but make sure the chair supports your weight and has a high back. Make sure you will not be interrupted during this time and remove any tight clothing that might annoy you later. Making yourself comfortable, draw the curtain or dim the lights to make the surroundings slightly more peaceful.

FIRST OF ALL
1 Raise your left arm straight up above your head, then let it drop loosely on your lap, like a wet, limp leaf. Leave it there and tighten your right fist as tight as you can for 10 seconds only. By the time you would have counted to 6, there is enough difference in the two hands to compare the feeling of tension building up in your right hand. On the count of 10, release it and let it fall into your lap - you will notice a warm tingling sensation, this is an indication that your right hand is relaxing.

2. Repeat the same procedure again but this time with the right arm, tense all of it, you do this by "showing off your muscle". Hold it tight for 10 seconds - notice the difference, let it go and say "relax" as you breathe out. Make sure you paid attention to the feeling of tightens and compare it with your left arm, still left limply on your lap, before you let all the tension in your right arm go. NOW pay close attntion to both arms. The right arm is more relaxed than your left.

NOW WE WILL GO THROUGH EACH MUSCLE GROUP OF THE BODY - ONE AT A TIME- Still concentrate on the different feeling as you are tensing each group. Try not to tense any other muscle group except the one you are doing at each particular time. It would be much easier if you read through each muscle group before starting.

Give yourself one minute quiet periods through the busiest part of your day, this will break the strain and keep you not too tense. MAKE SURE you are able to get fifteen minutes of continuous quietness to yourself at some time during the day, to practise and use these techniques. Many of us have found at night, if you can't sleep, it is very helpful to have a cassette recording on relaxation playing while you fall off to sleep. You can use an ear plug or a pillow speaker so as not to disturb your partner, and then by listening to the tape, it stops your mind from racing.

TRY to KEEP YOUR ROUTINE to a COMFORTABLE SCHEDULE It is easier that way and less confusing - it will also help you to be relaxed effectively by doing so.

* Always take a breath, count to ten, as you let it go out say 'relax'.

1. TOES (BOTH FEET)-Curl your toes under as tight as you can for the count of ten seconds. As you do this, make sure that you are aware of tension you are causing. As you let them go-say the word 'relax' as you breathe out (if you tend to get cramp, spread the toes out instead).

2. FEET AND ANKLES-Try to pick the floor up with your feet by using your toes and heel - hold it as tight as you can for ten seconds - notice the difference - let it go - say the word 'relax'.

3. CALVES OF LEGS-Balance your heels on the floor and point your toes up and back towards your head - notice the difference - hold it tightly - let go and say 'relax'.

4. UPPER LEGS (THIGHS)-Push the top part of your legs together and press your knees together as hard as you can - hold it tightly - notice the difference - let it go - say 'relax'.

REMEMBER ONLY USE THE MUSCLES THAT ARE INVOLVED WHILE YOU ARE TENSING AND RELAXING VARIOUS PARTS OF THE BODY.

5. BUTTOCKS-The best way to tighten these muscles is to imagine that you are holding back from using your bowels or your bladder. Hold it tightly for 10 seconds - notice the difference - let it go and say 'relax'.

6. STOMACH -Tighten these muscles by breathing in as much as you can - as if to touch your backbone - hold it tightly - notice the difference - let it go and say 'relax'.

7. HANDS -Clench both fists as tightly as possible. Hold it tightly for the count of ten. Be aware of it - let it go and say 'relax'.

8. FINGERS -Spread your hands open and as wide as you can - stretching the tips of the fingers as if they are trying to reach something out of reach. Hold it for the count - notice how they feel - let it go and say 'relax'.

9. ARMS-Stretch your arms out in front of you, lift your fingers up, with your palms facing the wall, arms must be straight. Try and pull your fingers back towards you . Hold it - be aware of the feelings - let it go and say 'relax'.

10. BACK-Hunch your back as much as possible - hold it - be aware of the tightness - count - let it go - say 'relax'.

11. SHOULDERS-You can either raise your shoulders as high as possible or push them down as low as you can, whatever is the most suitable and the most comfortable - hold it tightly - be aware of the feeling - count 10 - let it go and say 'relax'.

12. NECK-a) Turn your head and point the chin toward the left shoulder (not your shoulder to your chin). Stretch it hard and hold it for the same count - let it go and say 'relax'. b) Repeat this action to the right shoulder. c) Keep your back straight, try and touch your chest with your chin - hold it - count - and let your head flop and say 'relax'.

FACE - ONE AT A TIME
13. FOREHEAD-a) Use your frowning muscles and pull them down tightly, frown as hard as you can - be careful not to use other face muscles. Hold it and be aware - count - let it go and say 'relax'. b) Raise your eyebrows as high as possible - hold it -count - let it go and say 'relax'.

14. EYES-Close your eyes as tightly as possible - tighter and tighter - hold it - count - let it go and say 'relax'.

15. LIPS -MOUTH-JAW-Press your lips together as tightly as possible - hold - let it go and relax - drop your jaw. Clench your teeth together tightly for the same count - hold it - let it go and say 'relax'.

16. TONGUE-The most effective muscle in your face - regarding relaxation - press the tongue onto the roof of your mouth as hard as you can - hold it tighter and tighter, then let go and relax. This action drains pressure off other muscles and helps relax the body. If you find it hard to sleep and you don't have a relaxation tape to use, this is most effective in helping to relax and fall asleep.

17. FACE ALTOGETHER-Screw up al the face muscles together and hold it for the count - let it go and say 'relax'.

Before tensing all the muscle groups together sit quietly, breathing evenly and slowly for about one minute in through your nose - stomach out - breathe out through your mouth - stomach down to 6-7 second breath in all.

Memorise each muscle group and practise it all at least three times. * IMPORTANT AND NECESSARY take a big breathe and hold it !!! Quickly tense toes, feet, ankles, calves, thighs, buttocks, stomach, hands, arms, shoulders, neck, face altogether. Hold it foe 8-10 seconds - let go and say the word 'relax'. Wait for a minute and repeat again. Sit and feel all the muscles heavy and relaxed, more so than before you commenced, continue to do this a few times for at least three days before going on to further relaxation.

Tensing and relaxing of muscle groups is the most affective way of reducing tension, quickly. There are many variations of these that are used in public situations, during graded exposure. Muscle tension works like releasing a window blind - pulling it tighter releases it to return to its original place.

TECHNIQUES FOR RELAXING THE MIND

As you practise you will not need to consult the manual so often. You are learning to relax your body, but even so your mind may be going around in circles - bodily relaxation does and will slow down the mind. If your mind is filled with tension thoughts, you cannot make relaxation complete. You may have memorised the muscle groups by now and this is a start to help you relax the mind. You should lie or sit down and relax the muscle groups without tensing them first. Just feel the relaxation flow throughout your body.

Start off with your regular breathing as mentioned before and run through the muscle groups in your mind without tensing them - go through each muscle group from the toes to the neck and face muscles. Allow your head to fall loosely as though it were not attached to your shoulders.

It is a psychological fact, that you can tell your body and muscles to relax and they will automatically obey. When you realise fully what relaxation can do for you as a person, every muscle and fibre in your whole being will do so because you have told it to.......(there is a central area of the mind to direct and collect; you can send messages to muscle areas causing them to respond)

TAKE NOTICE THAT YOU ARE BREATHING SLOWLY AND RHYTHMICALLY AND EMPTYING LUNGS ON EXHALING. Once your body is comfortable and relaxing, deepen relaxation and repeat to yourself, "My face is limp, it is relaxing, my muscles are going limp; I can feel them easing and becoming heavy". Keep your eyes closed and notice how heavy they feel as if your eyelids have weights attached to them. Open and shut them three or four times; they are heavier and harder to open each time. Say to yourself, "I am filling my mind with calmness and tranquillity and I am emptying my mind from tension, cares, worries, decisions, exasperations multiplied during the day. Calmness is spreading through every muscle and area of my mind, my muscles are relaxing because I have told them to be ".

As you do this you will be able to visualise a new stream of thought flowing through your mind, cleaning and refreshing. Notice how your body is relaxing. At several times during the day repeat aloud words that mean peace to you e.g. peace, calm, tranquil, restful, quietness, serenity. Continue to do this and towards the end of the day the calm thoughts will push out the tension ones. Let peaceful words permeate your mind and let your mind send calmness and peacefulness throughout your body, and to every area of your thinking.

Spend a few minutes thinking about the most beautiful scene you can remember that bring peaceful thoughts to you. If you cannot get a clear picture at all, don't force it and soon you will be able to recall a beautiful scene. Bring your mind to a point where you can control your thoughts from wandering, even if you have to verbally say "STOP" and continue again focusing on the scene. Relaxation tapes help 'wandering'.

PRACTISE RELAXATION IN THE WAY THAT HELPS YOU, EVEN ON DAYS WHEN YOU DO NOT FEEL TENSE - THE MORE YOU BECOME RELAXED THE MORE YOU CAN THINK CLEARLY AND SO VISUALISE YOUR COAL OR SUB-GOALS YOU HAVE CHOSEN. Never get up quickly and rush away - stay where you are and enjoy relaxation; keep breathing steadily and evenly with your stomach. Give yourself five minutes, then walk away slowly to maintain this relaxed state. PRACTISE 15 MINUTES DAILY!

BRING YOURSELF TO LIKE DOING IT - YOUR ATTITUDE OF MIND IS VERY IMPORTANT It is not a chore you have to do, when you would really prefer to be doing something else. You let yourself enjoy it - don't try to hurry it - let it happen. Pick a time to practice when you actually feel like relaxing.

ATTITUDE is important in relaxation as negative patterns have to be overcome. When we learn skills it involves a sequence of simple movement patterns. We combine these movement patterns to form new behaviour . We have to be willing to learn to get rid of the past negative thoughts that have programmed the wrong thinking because avoidance is a response to protect us, which has become a reflex habit, AND BEING A REFLEX ACTION IT CAN BE REVERSED!!!

LEARNING NEW SKILLS involves many responses that require practice to smooth out the rough spots. We have to learn also by understanding various parts of the problem. We need motivation to learn, that is why we need to practise pleasant things to do that we enjoy, to keep us motivated. Goals do have to be set, and during relaxation we can visualise certain goals step by step, but do not overdo your goal visualising, or it will make you tense again; only visualise one step at a time. Goals will be achieved but it does not have to be done the hard, but the simple, correct and methodical way - WITH KNOWLEDGE, SLOWLY AND LEISURELY, AND TIME AND PRACTICE. MAKING IT WORK FOR YOU. Once you have practised your relaxation and breathing techniques sufficiently, to the point where you notice considerable relaxation, it is time to carry out what you have planned to do in your every day life. Take every opportunity to do your relaxation techniques and breathing control, when you are driving, shopping, waiting for a bus, train, posting a letter, etc.. Be aware of unnecessary tension which may be present and relax it away, and don't worry about situations, learn also to take one day at a time! Eventually you should be able to relax in almost any situation, including situations which you once found difficult, you will, in the end, think nothing of it. In the long run you will be peaceful no matter what the surroundings.

IF YOU WANT TO CHECK ON YOUR IMPROVEMENT FOLLOW THIS RELAXATION SCALE (this is not an anxiety scale). 10.........................................completely relaxed.........(.not tense at all) 9- 8...........................................very relaxed...................(very slightly tense)
7 -6.......................................... well relaxed....................(only slightly tense) 5 -4..........................................slightly relaxed................(tense)
3 -2..........................................very slightly relaxed.........(very tense) 1- 0..........................................not very relaxed...............(extremely tense)

When one is overtired - energy, of course is depleted - resistance is lowered. It is at this low moment that nameless fears, insecurities etc. come trooping in on a tired mind, causing tension, anxiety, irregular breathing, depression and weariness.

Search for appropriate quotations or visualise from your memory, beautiful peaceful scenes in which you actually lived - thoughts that are especially meaningful to YOU regarding peace - calmness - tranquility.

DO NOT WEAR YOURSELF OUT WITH YOURSELF! When we are afraid and over-anxious, breathing IS faster and irregular, at the same time muscles tighten and sometimes ache, but with controlled stomach breathing and iso-metric relaxation with mind relaxation, tension is released and the entire respiratory system returns to normal, the tension in the muscle groups is reduced, both giving peace and calmness to the entire body. USE YOU TO YOUR ADVANTAGE - STEP BY STEP

• TEN IMPORTANT POINTS TO HELP YOU
  1. Learn to breathe with your stomach, rhythmically and slowly 12-14 breaths a minute to control panic and anxiety physical symptoms.
  2. Tensing and relaxing important muscle groups in your body, to give you quick reduction of tension and recognising the muscle group which tenses first in your body.
  3. Practise iso-metric relaxation at home so as to help you when you are out.
  4. Mind relaxation - we become tired in the mind before we become tired in our body.
  5. Tranquillise your thoughts - such practise will develop your relaxing capacity.
  6. Drain your mind daily of the little worries, annoyances, resentments that are picked up by the mind during the day.
  7. Don't take 'tomorrow' to bed with you - it will take care of itself and you will know how to handle that day when it comes.
  8. Practise one minute quiet periods during the most busiest part of your day.
  9. Give yourself 15 minutes of daily relaxation.
  10. Every night go through your relaxation techniques to induce rest to break the habit pattern of sleepless nights

It is very easy to think about the difficulties and negatives of life - and the mind has a tendency to dwell on these things. When the negative takes over - WE HAVE TO TRAIN OUR MINDS TO SEE WITH EQUAL FACILITY THE POSITIVE AND GOOD THING. One produces TENSION the other PEACE, CALMNESS, JOY. A positive attitude is much closer to the truth than a cautious negative one.

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