Skills Training

The Stress Management and Biofeedback Lab utilizes a series of eight relaxation techniques to help students manage the effects of stress they experience on a daily basis. By combining these techniques with biofeedback training and personal practice, students can develop a set of skills that will enable them to better recognize stress as it occurs and cope with it more effectively.

There is nothing particularly remarkable about any of these techniques. Rather, their value lies in the ability to provide a structured approach to relaxation and help give students a clear and compelling mental focus that can interrupt a worrisome, pessimistic, or negative pattern of thoughts. Through the techniques, students can learn to relax the body and mind, dealing with both the physical and mental aspects of stress.

By unburdening themselves in this way, students will be able to devote their full attention and energy to dealing with the problems they face. Relaxing the body and mind can promote better mental focus, relieve painful stress symptoms, refresh fatigued spirits, and calm worried or anxious thoughts.

Relaxation Techniques

A brief description of each technique is listed below along with a link to an MP3 audio recording. While these descriptions and recordings will likely not produce a level of relaxation as deep as coming to the lab, we have provided these recordings as introductions to the techniques. You can also use the recordings as reminders on how to use the technique after learning them at the lab or for reinforcing the techniques through daily practice.

Copyright Information: These recordings are provided for you personal, educational, and non-commercial use only and should not be copied, distributed, transmitted, posted or broadcast. For assistance with copyright and permission issues, contact the BYU Copyright Licensing Office, 3760 HBLL, 801-422-9339, email: copyright@byu.edu or visit their web site http://copyright.byu.edu.

Medical Disclaimer: The information, recordings, and scripts found on this website are not intended to provide treatment of any medical condition, nor are they intended to replace the services of a physician or to provide any medical care. Information on this website is provided for informational purposes only and is not a substitute for professional medical advice. You should not use the information on this website for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, and particularly in respect to any symptoms that may require diagnosis or medical attention. BYU makes no representations or warranties with respect to any information offered or provided on or through this website regarding treatment, action, or application of medication. BYU is not liable for any direct or indirect claim, loss or damage resulting from use of this website and/or any website(s) linked to/from it.

Quick Links:

• Autogenics
• Body Scan
• Deep Breathing
• Meditation
• Performance Rehearsal
• Progressive Muscle Relaxation
• Self-hypnosis
• Visualization

Autogenics

Essentially a form of structured self-hypnosis, autogenics involves concentrating passively on verbal formulas suggesting warmth and heaviness in the limbs and relaxation throughout the body. It is effective in reducing fatigue, tension, high blood pressure, racing heart, irritability, headaches, and migraines.

"An Autogenics Exercise"
Written and read by Shannon Jones Coetzee, Graduate Student in Psychology

CAUTION: Do not listen to this recording while driving, drowsiness may occur.

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Body Scan

Also known as body awareness, body scanning uses a passive mental focus to release and relax muscle groups in the body and recognize any discomfort in the internal environment. It is effective in reducing muscle tension, pain, and fatigue. Body scanning can also be used quickly and easily at night to help promote a calm mind before bed, thus aiding in sleep improvement.

"Body Scan"
Written and read by Shannon Jones Coetzee, Graduate Student in Psychology

CAUTION: Do not listen to this recording while driving, drowsiness may occur.

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Deep Breathing

Diaphragmatic or abdominal breathing is the easiest way to produce the relaxation response and allows the respiratory system to function properly. Improper breathing can often contribute to feelings of anxiety, panic, or fatigue and can increase muscular tension, leading to headaches. Practicing deep breathing allows the mind and body to slow down and relax.

"Breathing for Relaxation"
Written and read by Shannon Jones Coetzee, Graduate Student in Psychology

CAUTION: Do not listen to this recording while driving, drowsiness may occur.

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Meditation

Meditation is the practice of passively and uncritically attempting to focus the mind on one thing at a time. It helps to cultivate the part of the mind that is the "witness" that observes our experiences with calm detachment. The practice of mediation can be used to lower breathing and heart rates and has been used successfully in the treatment of high blood pressure, migraines, obsessive thinking, anxiety, depression, and hostility.

"Mental Tranquility Meditation"
Written and read by Shannon Jones Coetzee, Graduate Student in Psychology

CAUTION: Do not listen to this recording while driving, drowsiness may occur.

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Performance Rehearsal

Performance rehearsal utilizes the power of mental imagery to bring about better performance and promote successful behavioral change. Imagining the steps needed for success helps to condition the mind to deal with a stressful event and overcome problems in the course of that event. It can be used any time there is a planned stressful event, such as speaking in public, taking an exam, competing in athletic events, or going on a date.

"Performance Rehearsal"
Written and read by Dr. Ron Chamberlain, Counseling / Sports Psychologist

CAUTION: Do not listen to this recording while driving, drowsiness may occur.

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"A Walk to the BYU Testing Center"
Written and read by Shannon Jones Coetzee, Graduate Student in Psychology

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Progressive Muscle Relaxation

Designed to help the body progressively relax, progressive muscle relaxation or PMR helps condition the body and mind to distinguish the contrast between tight and relaxed muscles. It is in dealing with muscle tension, neck and back pain, insomnia, fatigue and muscle spasms. PMR also reduces the physiological tension caused by anxiety-provoking thoughts, which helps to reduce the anxiety response.

"A Progressive Muscle Relaxation Exercise"
Written and read by Shannon Jones Coetzee, Graduate Student in Psychology

CAUTION: Do not listen to this recording while driving, drowsiness may occur.

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Self-Hypnosis

Self-hypnosis is a technique designed to bring about a desired change in feelings or behavior. In includes giving ourselves positive messages, known as autosuggestions, while in a deep state of relaxation. It has been found to be effective for insomnia, pain control, muscular tension, anxiety, and fatigue, and can be used to reduce tension in a performance situation.

"Self-Hypnosis"
Written and read by Shannon Jones Coetzee, Graduate Student in Psychology

CAUTION: Do not listen to this recording while driving, drowsiness may occur.

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Visualization

We have all used visualization at some time in our lives; daydreaming, recalling memories, dreaming, thinking, or using our inner dialogue to talk to ourselves about things. The technique of performance rehearsal is simply visualization about an event that has not yet occurred. Visualization for relaxation utilizes the imagination to create a mental location where the mind can be calm and the body can be relaxed. It is useful for dealing with headaches, muscle spasms, anxiety, chronic pain, and insomnia.

"Healing Liquid"
Written and read by Dr. Barbara Morrell, Counseling Psychologist

CAUTION: Do not listen to this recording while driving, drowsiness may occur.

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"Quiet Place"
Written and read by Dr. Barbara Morrell, Counseling Psychologist

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"Special Place"
Written and read by Shannon Jones Coetzee, Graduate Student in Psychology

CAUTION: Do not listen to this recording while driving, drowsiness may occur.

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"Beach Visualization"
Written and read by Shannon Jones Coetzee, Graduate Student in Psychology

CAUTION: Do not listen to this recording while driving, drowsiness may occur.

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