Introduction:
Welcome to the UF Counseling Center on-line Stress Reduction Resource Center. Within the following pages you will find a variety of stress reduction and relaxation exercises. The exercises are designed to be self-administered and may be used in the on-line version [Some of the exercise may be downloaded in MP3 or IPOD formats. Instructions are provided to assist you in downloading the exercises you wish to practice.]
What is stress?
Stress is a universal experience. Each day our life is composed of various experiences, some more challenging than others. In some instances we are gratified and rewarded for our efforts, even when preparation and performance have involved some anxiousness. This is commonly referred to as positive stress [eustress]. At other times, however, the ways we usually approach problems or novel experiences do not seem to be as successful or constructive. Examples may include preparing for and taking exams, meeting new persons, speaking in public, negotiating in conflict, or being asked to multi task. These experiences are commonly referred to as sources of reactive stress [distress].
How does stress affect me?
Sometimes the stress we feel is actually a positive thing. For example, the anxiety we experience before a performance, interpersonal interaction or examination may contribute to being motivated and focused. This is particularly so when we think we are prepared and have a resilient attitude towards the outcomes. Perhaps we have some anxiousness, our heartbeat speeds up for while and we sense having more energy than normal. Typically this form of eustress is helpful and the associated sensations recede rapidly. <.p>
However, we may perceive some situations as imposing or exceeding our abilities to adapt effectively. Our mind and body respond to these experiences in ways that may feel uncomfortable and confusing. Heart rate increases, it may become difficult to concentrate, our hands perspire, and the stomach may tighten up. To minimize the uncomfortable reactions associated with distress, we may avoid whatever we think is the cause, procrastinate problem-solving, and develop less positive views of ourselves and our abilities.
What can I do to help?
Research has demonstrated that learning to calm our physical and emotional reactions and changing from negative to more positive thoughts about ourselves can help us respond more constructively and healthfully to challenging situations. The goal of the exercises in the following pages is to teach various forms of stress reduction through physical and mental relaxation. Once learned and practiced, these techniques can be utilized in various locations and times of the day to help reduce anxiety and promote more effective problem solving.
Getting Ready
A few suggestions to help you prepare for the exercise:
- For your first experience in learning the skill, pick out a quiet place where you feel safe and will not be interrupted. For some persons a low light environment can be helpful.
- Loosen any clothing or jewelry that may impede your ability to breathe deeply
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You may choose to lie down, sit upright or stand for the exercise.
a. If you choose to lie down, find a relatively comfortable surface. Position your legs straight in front of you but place a bend in the knees; keep your feet flat on the floor. Your arms and hands can be stretched out along your side. You may wish to place something comfortable under your head without elevating so much you impede your breathing.
b. If you are sitting, use a chair in which you can sit upright with your feet able to rest flat on the floor. Allow for enough room to place your hands comfortably on your lap.
c. If you are standing, remember to keep your knees bent slightly. It is important to do the exercise at a comfortable pace. To avoid becoming dizzy, breathe slowly. If dizziness occurs, stop the exercise, sit down, and return to normal breathing. - Remember that the pace of the exercise is nice and slow. Avoid being in a hurry.
- Practice increases the effectiveness of the exercise
Note Well:
These exercises should not be used while operating a vehicle.
Online Relaxation Sites
http://www.healthygators.hhp.ufl.edu/ufrelaxationexercise.shtml
http://forms.uhs.wisc.edu/relaxation.php
http://www.ithaca.edu/sacl/counseling/docs/crisismeditationmp3/difficultemotions/
http://caps.studentaffairs.duke.edu/self_help/relaxation.html
http://students.georgiasouthern.edu/counseling/relax/index.htm
http://www.keene.edu/counseling/topics.cfm
http://www.sandiego.edu/usdcc/relaxationexercises.php
http://www.osa.umn.edu/podcasts/
http://ucrcounselingcenter.podbean.com/
http://marc.ucla.edu/body.cfm?id=22&oTopID=22
http://studentaffairs.stonybrook.edu/ucc/meditation.shtml
http://www.allaboutdepression.com/relax/
http://cmhc.utexas.edu/stressrecess/index.html
If you have additional questions, visit the U.F. Counseling Center located at 301 Peabody Hall or call 352-392-1575.