Applied Relaxation

Applied relaxation ( Eng. Applied relaxation , AR reduction is often used) is a fast relaxation method used to reduce anxiety in stressful situations ^[1] . The development of the method is carried out using phased intensive training lasting 8-10 weeks ^[2] .

The applied relaxation method was created in the late 1980s by the Swedish psychiatrist Lars-Göran Öst ( sw: Lars-Göran Öst ) based on the progressive muscle relaxation of Edmund Jacobson and other existing relaxation techniques.

The method was first described in Ost's article “Applied Relaxation: Description of a Coping Technique and Review of Controlled Studies”, published in 1987 ^[3] .

A feature of the method is training in the quick recognition of the first signs of anxiety (cognitive, physiological and emotional). Due to this, the relaxation technique can be applied in the early stages of anxiety, when emotions are much easier to control ^[4] .

The development of the method includes five stages:

Stage 1. Progressive muscle relaxation. At the first stage, Jacobson's progressive relaxation training is performed (this method comes down to tension, and then to relaxation of various muscle groups). Training is carried out twice a day, for two weeks, or until the time required for complete relaxation is reduced to 15-20 minutes.

Stage 2. Relaxation without muscle tension ( English release-only relaxation ). At this stage, the stage of muscle tension is skipped - only the relaxation skill is practiced. This reduces the time required to reach a state of relaxation. Training is carried out twice a day, for two weeks, or until the time required for complete relaxation is reduced to 5-7 minutes.

Stage 3. Relaxation based on control with the help of a key signal ( English cue-controlled relaxation ). At this stage, there is a transition to a faster relaxation technique (about 3-4 minutes). Relaxation at this stage is achieved mainly through breathing and the use of a stimulus command: you need to breathe deeply in a calm slow rhythm, mentally repeating to yourself when you inhale: “Inhale” ( English breathe in ), and mentally say the command “Relax” while exhaling ( English relax ). At the same time, it is recommended to imagine that when you exhale, the body is freed from negative emotions, and then focus on muscle sensations (that is, on the feeling of the disappearance of muscle tension). Thanks to this, an association is developed between the Relax team and muscle relaxation. It is recommended to conduct such a training at least twice a day (if possible, more often) until the time required for complete relaxation is reduced to 3-4 minutes.

Stage 4. Fast relaxation ( English rapid relaxation ). At this stage, the time required to reach a state of relaxation is reduced to 30 seconds. In addition, the skill of relaxation in various situations of everyday life is practiced. To consolidate skills, an external stimulus is used - an object that is constantly in front of the eyes (for example, a clock, a picture on the wall, etc.): relaxation should be carried out looking at this object. It is recommended that you even mark this object by attaching a piece of bright ribbon to it. This technique helps to constantly remember the need to regularly develop relaxation skills. Such a training should be carried out fifteen to twenty times a day, for several minutes, until the time required for complete relaxation is reduced to thirty seconds.

Stage 5. Applied relaxation. At the final stage of training, the ability to quickly relax in a stressful situation is practiced. In this case, the same techniques are used as in the previous stage: first of all, deep breathing at the first signs of a stressful reaction (palpitations, fast breathing, sweating, etc.) For quick relaxation, it is recommended to take two or three deep rhythmic breaths-exhalations , then continue to breathe deeply in a calm slow rhythm, mentally repeating to himself on inhalation: "Inhale ...", and on the exhale: "Relax ...". After reaching the state of general relaxation, it is necessary to "scan" the muscles of your body. If excessive muscle tension is found somewhere, a progressive relaxation method should be applied to this muscle group. This technique can be practiced both in real and imaginary stressful situations. Skills must be trained at least once a day ^[5] .

Studies have shown the effectiveness of the technique ^[1] , including in the treatment of panic attacks ^[6] , social anxiety ^[7] , and tinnitus ^[8] . In the treatment of anxiety disorder, a positive result was maintained two years after the completion of the training program ^[9] .

According to some authors, training in applied relaxation can be carried out using the Internet, without direct contact between the therapist and the client ^[10] .