The CLC Relaxation page:
(Created by Dr. David Ross, CLC Counseling Center)
Do you ever get really nervous and stressed during a test or other school activity?
You CAN learn how to relax yourself during these stressful situations. Here is what you do.
Learn deep muscle relaxation. Go to the following link to download a 15 minute MP3 recording that has you "tense and relax" all the muscle groups in your body. Practice this relaxation MANY times.
At the end of the relaxation you will be asked to imagine "YOUR OWN NEUTRAL SCENE". This is a vivid mental picture of a favorite relaxing place: on the beach, in a hot tub, a favorite vacation spot, grandma's back porch, any place where you feel totally relaxed. CONTINUE TO USE THE SAME NEUTRAL SCENE in all your relaxation. In Psychological terms, this neutral scene becomes a "conditioned stimulus" for complete body relaxation. (just like Pavlov's dog)
Once you have mastered the deep muscle relaxation you are ready to learn a shorter version that you can use anywhere, even during the middle of a test.
Learn deep breathing relaxation. Go to the following link to download a 2 minute MP3 recording that helps you relax by concentrating on diaphragm breathing. As you relax, USE THE SAME NEUTRAL SCENE THAT WAS USED IN THE DEEP MUSCLE RELAXATION.
Once you have learned how to relax, then you need to PRACTICE, PRACTICE, PRACTICE......