Stress Management: An Online Relaxation Workshop Facilitated by: Marc Zuckerman, PhD
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1 Stress Management: An Online Relaxation Workshop Facilitated by: Marc Zuckerman, PhD w w w. C D N e t w o r k. o r g Visit our website at to register for upcoming webcasts Subscribe to CDN s e list to receive updates on upcoming webcasts and other activities: e CME@CDNetwork.org with subscribe in the subject line
2 This program is not intended to diagnose, treat, prevent, or cure any disease or condition. Please note: The following relaxation exercises are designed to promote a state of calmness, along with emotional and physical well-being. When practiced regularly, these techniques can be highly effective in reducing stress and facilitating productive coping efforts. Although these techniques are generally very safe, at times people have been known to experience sensations not necessarily compatible with relaxation. If you experience an uncomfortable sensation or reaction during one of these exercises, simply stop the exercise and, with your eyes open, sit quietly as others complete the session. Regardless of your reactions to these exercises, you may wish to share your experience with your physician or therapist to decide if "relaxation" is a strategy that can be used to promote your emotional and physical well-being in the future. By viewing this webcast program, you acknowledge that you have read this statement and the statement below and agree to the terms and conditions.
3 This program is not intended to diagnose, treat, prevent, or cure any disease or condition. Emphasis on breathing slowly Deep-Breathing Focus on abdominal breathing, not chest breathing (chest breathing promotes anxiety) Counting can help to slow the pace of breathing
4 This program is not intended to diagnose, treat, prevent, or cure any disease or condition. Guided Imagery Including mental images of peaceful scenes, along with deepbreathing, may promote a more potent relaxation response Mental images can either be described by the speaker, or can be of the person s own choosing Continue to focus on deep, slow, abdominal breathing
5 Progressive Muscle Relaxation System of tensing/relaxing various muscle groups. As muscles relax, an immediate relaxation response may follow. 4 muscle groups: a. Arms/Hands b. Head/Neck c. Chest/Shoulders/Upper Back/Abdomen (i.e., tighten entire upper body except arms) This program is not intended to diagnose, treat, prevent, or cure any disease or condition.
6 This program is not intended to diagnose, treat, prevent, or cure any disease or condition. Progressive Muscle Relaxation Tense for about 4-5 seconds when I say to tense NOW Immediately release all the tension when I say to RELAX Breathe normally Individuals with any type of chronic pain should either tense muscles extremely lightly, or simply imagine tensing (but not actually tense without first consulting a physician)
7 Autogenic Training This program is not intended to diagnose, treat, prevent, or cure any disease or condition. Similar to guided imagery, in that certain images and thoughts/repeated words promote certain feeling states (e.g., relaxation). In autogenics, we repeat certain relaxing words/phrases several times to promote specific physical or emotional sensations. Utilize deep-breathing during autogenics. If you do not like a word or a phrase I choose, you may select your own. As I take you through the autogenic session, simply remain quiet, continue to breathe, and repeat the words/phrases that I say to you silently.
8 Visit to register for upcoming webcasts: Measles Update HIV and Nutrition Anger Management Sickle Cell Anemia Influenza And more Subscribe to CDN s e list to receive updates on upcoming webcasts and other activities: e CME@CDNetwork.org with subscribe in the subject of the message.
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