Tips Relaxation for Cancer Patients
Writer : Dr. Naskan
People with cancer who practice relaxation or imagery exercises have found that they are better able to deal with their symptoms and stress.
Take the time to learn and practice useful relaxation skills like the ones listed below. Alternatively, you can attend a class, use the internet to search for relaxation videos, purchase a relaxation CD or DVD, or conduct your own research online.
How to Begin
For each exercise, find a quiet area where you can rest without interruption. Make it clear to those around you that you require personal time. Create a serene environment for yourself. Dim the lights, if necessary, and settle into a cozy chair or couch.
It's perfectly normal for your mind to wander while you're reading. Gently bring your focus back to your body whenever you notice yourself drifting off. Ensure that you keep up your deep inhalation.
While doing these exercises, some people prefer to listen to soft music they are familiar with.
Relaxation and tension in the muscles
- Relax your muscles by finding a comfortable position. Breathe in and out for a few seconds, then open your eyes. You can sit or lie down. It's a good idea to place a small pillow between your knees and neck when you're lying down.
- Slowly inhale and exhale, taking long, deep breaths. Make a conscious effort to raise your belly rather than your chest when you breathe in.
- The next step is to tens (squeeze) and then release each of your major muscle groups. Begin at the top of your head and work your way to the bottom. Tense and relax your face, jaws, and shoulders, then your arms and legs.
- It is important to keep tensing and relaxing each muscle group as you progress down the body. Your muscles should be completely relaxed, so pay attention to how your body reacts to this.
- When you're finished, take as much time as you need to enjoy the pleasant sensation of relaxation.
- Concentrate on something in particular or close your eyes and imagine a serene scene. Breathe slowly and deeply.
- When you inhale, contract your muscles. Relax your muscles and let go of the tension as you exhale.
- Remain calm and begin to inhale and exhale about nine to 12 times per minute. Slowly but steadily count to yourself: "In...one...two. "One, two, one."
- Take a deep breath and continue to breathe slowly if you ever feel short of breath.
- As you exhale, you should notice how relaxed and limp you are becoming. Breathe slowly and rhythmically for up to ten minutes at a time.
- Count slowly and silently from one to three to conclude the meeting. Take a moment to look around you. Make a mental declaration to yourself: "I am alert and calm." Slowly begin to walk.
Closed-eye visualisation is the most effective way to use imagery. Begin by picturing the scene in your head. Think of a place or activity that brought you joy in the past, for example. Find out more about this location or thing you're interested in. Look at how peaceful you are.
Because of the intensity of your pain, you may imagine yourself as a person who does not suffer. Remove all the pain signals that travel from one part of your body to another in your mind's eye. You could also imagine a healing ball of energy in your mind. The following exercise has proven to be extremely beneficial for others:
- Slowly inhale and exhale as you close your eyes. Inhale slowly and silently while saying "In, one, two." Exhale slowly and silently while saying "Out, one, two." Spend a few minutes doing this.
- A healing energy ball is forming in your lungs or chest, and you can feel it in your body. Visualize it coming to life.
- When you're ready, visualize this energy ball being blown to the location of your discomfort by the air you breathe in. Upon arrival, the ball soothes and re-establishes you. When the pain subsides, you may imagine that the ball grows larger and larger.
- As you exhale, visualize the ball being blown away from your body by the air. All of your suffering is carried away in its wake.
- Every time you inhale and exhale, go back and forth between the last two steps.
At the conclusion of your visualization, take a deep breath, open your eyes, and say out loud, "I feel awake and relaxed."
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