The Advocate Magazine Fall 2021 | Page 12

Counseling Tips continued from page 10 11

Relaxation Training
1 . Sit in an upright position and close your eyes when instructed to do so .
2 . Rest your hands by your side or in your lap . If you move your hands or arms during the exercise , return them to the resting position .
3 . Take very slow and deep breaths , and continue this throughout the exercise .
4 . You will tense and then relax groups of muscles in the order listed in Step 5 . The purpose is to heighten your awareness of both the tensed and relaxed state .
● When tensing , there is no need to strain , cramp , or hurt ; simply tense so that you are aware of those muscles being activated .
● When relaxing , either let the muscles relax quickly or gradually , whichever gives you a clearer distinction between the tensed and relaxed state .
5 . Do not clench and release any muscle groups that make you hurt or feel uncomfortable . Keep all muscles , except those being tensed , as relaxed as possible .
● Muscle Group : Hands o Tensing : Clench fists o Relax fists
● Muscle Group : Wrists o Tensing : Bend wrists inward o Relax wrists o Tensing : Bend wrists outward o Relax wrists
● Muscle Group : Arms o Tensing : Bring forearms to upper arms o Relax arms
o Tensing : Make arms straight and rigid
o Relax arms
● Muscle Group : Feet o Tensing : Curl toes under o Relax toes o Tensing : Curl toes up o Relax toes
● Muscle Group : Legs
o Tensing : Hold legs straight in front of you , point toes
o Relax legs
● Muscle Group : Stomach o Tensing : Push stomach out o Relax stomach o Tensing : Pull stomach in o Relax stomach
● Muscle Group : Shoulders o Tensing : Push shoulders forward o Relax shoulders o Tensing : Pull shoulders up o Relax shoulders o Tensing : Pull shoulders back o Relax shoulders
● Muscle Group : Neck
o Tensing : Pivot head slowly ( make two circles in both directions )
o Relax neck
● Muscle Group : Mouth o Tensing : Clench teeth o Relax teeth o Tensing : Purse lips o Relax lips
o Tensing : Push tongue against front of upper teeth
o Relax tongue
● Muscle Group : Eyes and Eyebrows o Tensing : Tightly close eyes o Relax eyes o Tensing : Bring eyebrows together o Relax eyebrows o Tensing : Raise eyebrows o Relax eyebrows
6 . Remain quiet while imagining a safe , relaxing place , and stay there for a few minutes .
7 . Open your eyes when ready .
SOURCE : Joseph Kertesz / 2021
12 The Advocate Magazine Fall 2021 American Mental Health Counselors Association ( AMHCA ) www . amhca . org