Learning to Relax

“Increasingly in my clinical work I am teaching people the basics of relaxation training in an effort to give them new skills for tackling anxieties and stressful thoughts. Many clients who have gambling problems find it hard to switch off these thoughts. Giving them some tools they are able to learn how to “respond” rather than perhaps “react” with another gambling episode.” Kate Roberts—Social worker /Gambling Counsellor, Illawarra Health Service

Eighteen years ago as the Social Worker in Charge of War Memorial Hospital at Bondi, I was privileged to be working alongside another Social Worker - Andris Heks, who had been specifically employed by the hospital to run a relaxation program for those suffering chronic pain. I can tell you in those days this was very “avant guarde” and I had to fend off many cynical remarks within our own department about the allocation of counselling time to such events.

Now I am so grateful that I had this opportunity to learn and then continue my interest in relaxation training. It has been an invaluable tool in many aspects of my personal and work life. Once again I am finding it an asset in my work with people struggling with gambling problems. Many clients may have tried the odd relaxation tape, perhaps music or guided imagery, but few have had any personally guided opportunities. I am finding clients extremely receptive to spending time in session learning the techniques and then practising at home—often with a copy of Andris’ voice from all those years ago.

The following example is a practise taken from the work of Sue Brittain who is a Yoga Practitioner (Social Worker previously) and author of the More to Life -Women & Gambling Resource Manual. It is a variation of the work I was first taught and a simple yet effective tool for others to learn. It is based on Yoga Nidra and is called—The Body Rotation:

Get into a comfortable position, either lying down or siting. Loosen any clothing which may constrict breathing, take off your shoes it helps you feel more relaxed. Check arms and legs are uncrossed and rest beside body on floor or in lap if sitting.

Pay attention to your posture. Check to see if you are sitting straight or lying straight with your head in alignment with your body. Have feet spaced apart about a shoulder width. Take a few moments to adjust you position before getting settled for a short while.

Gently close your eyes. Now allow yourself to breathe easily and naturally.

We are going to rotate the awareness around the body. As I mention each part of the body take your mind to that part and repeat the name of that part of your body to yourself.

Taking your awareness now to the right hand thumb, second finger, third finger, fourth finger, palm of hand, back of hand, forearm, upper arm, and right shoulder. Right hand side of chest, abdomen, right hip, right knee, calf muscle, shin, right big toe, second toe, third toe, fourth toe, fifth toe. Top of right foot,. Sole of foot, the whole right foot.

Now take your awareness to the left thumb, second finger third finger, fourth finger, palm of hand, back of hand, forearm, upper arm, and right shoulder. Left hand side of chest, abdomen, right hip, right knee, calf muscle, shin, right big toe, second toe, third toe, fourth toe, fifth toe . Top of left foot. Sole of foot, the whole left foot.

Now take your awareness to the head, the forehead, the eyebrows, the eyes the cheeks the jaw and the mouth. The whole face.

Take your awareness to the back of the body. The back of the head, neck, the shoulder blades, the middle back and the lower back. The buttocks, the back of the thighs, the back of the calves and the heels of your feet. The right arm, the right leg. The left arm, the left leg. Both arms, both legs. The whole body, the whole body. Feel your whole body resting on the floor (or chair).

Take your awareness to your breath. Observe your chest gently rising and falling as you breathe in and out. Take your awareness to the outside surroundings, to the room that you are in and the other people around you.

When you are ready star t to slowly move your fingers, and hands, your toes and your feet. Move your head from side to side and gently stretch your whole body. When you are ready, slowly open your eyes.

This is the end of the relaxation practise.

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