Total Physical Relaxation - Free essays samples for college and high school students

Total Physical Relaxation

The technique that was employed is the progressive muscle relaxing. This technique is important in relaxing the body when the muscles are tense. The principle behind progressive muscle relaxing is that PMR you tense a group of muscle so that they are tightly contracted as possible. Then hold them in a state of extreme tension for a few seconds followed by relaxation of the muscle to their original state. The final stage is to consciously relax the muscles even further so that you are relaxed as much as possible. Tensing the muscles before relaxing them enable one to relax his, her muscles more than when the muscles are relaxed directly. This system works best in the afternoon and evening. The results were recorded using 1-10 scale, where 1= most tense and 10 = most tense. The following results were obtained during my physical relaxation training for a period of six days.

TOTAL PHYSICAL RELAXATION TRAINING (PRT) PRACTICE LOG

DATE	WHERE	WHEN	HOW LONG	RELAXATION LEVEL (1-10)	PROBLEMS ENCOUNTERED
16^th June 2010	Home (my birthday)	Afternoon 3pm	30 seconds	5	I could not completely relax
16^th June 2010	Home (my birth day)	Evening	2minutes	7	I had some excitement
17^th June 2010	home	Evening 9 pm	2minutes	8	–
18^th June 2010	college	Afternoon 2pm	4minutes	9	–
18^th June 2010	home	Evening 6 pm	3minutes	9	–
19^th June 2010	Interview	Afternoon 2 pm	1minute	9	–
20^th June 2010.	home	Afternoon 3 pm	30 seconds	6	Could not relax- my mum was hospitalized.
20^th June 2010	Hospital (HIV test)	Evening 5pm	3minutes	5	I still had a lot of tension
21^st June 2010	Home	Afternoon 1pm	4 minutes	9	–
21^st June 2010	Home	Evening 8 pm	2 minutes	8	–

Total energizing training.

The energizing training that was employed was imagery. The idea behind this technique is to employ imagination in order to recreate a situation that is more relaxing thus relieving stress. The more intensely you can imagine about a situation the more relaxing you become. This system works best in the morning and afternoon. 1-10 energization scale (i.e., 1 = most lethargic I’ve ever been in my life & 10 = most energized I’ve ever been in my life) was used. I performed this technique for five days and the following results were recorded.

TOTAL ENERGIZATION TRAINING (ET) PRACTICE LOG

DATE	WHERE	WHEN	HOW LONG	LEVEL OF ENERGEZATION (1-10)	PROBLEMS ENCOUNTERED
June 16^th 2010	Home	Morning 7 am	1 hour	8	Could not contain excitement of my birth day
June 17^th 2010	Home	Morning 9 am	2 hours	9	–
June 17^th 2010	Home	Afternoon 1 pm	3 hours	9	–
June 18^th 2010	Home	Morning 8 am	2 hours	6	Could not relax. Mum was hospitalized- tension was very high
June 18^th 2010	Home	Morning 7 am	4 hours	10	–
June 19^th 2010	Home	Morning 10 am	2 hours	7	I was always thinking for the interview-could not relax properly.
June 20^th 2010	Home	Morning 6 am	3 hours	9	–
June 21^st 2010	Park	Afternoon 1 pm	4 hours	10	–

Stress and energy awareness

The stress and energy awareness was performed for two days and the following results were obtained.

Day 1: 16 June 2010

STRESS/ENERGY AWARENESS FORM (SEAF) – DAYS 1 & 2

TIME	PLACE	WITH WHOM	CIRCUMSTANCES	STRESS LEVEL (1-10)	ENERGY LEVEL (1-10)
7am-9am	Home	Alone	Listening to music	3	8
10 am	Home	My siblings	Watching a cartoon movie	1	9
11:15 am	Home	Family	Final plans for my birthday	4	5
1 pm	Home	Family	Taking lunch	1	9
3pm	Home	Family	Watching a TV program	1	9
5:40 pm	supermarket	A friend	shopping	0	10
4 pm	Home	Family	Listening music	0	9
5 pm	Home	Family, friends& relatives	Meeting friends& relatives	0	10
7pm	Home	Family , friends & relatives	Preparing for dinner	0	9
8pm	Home	Family, friends & relatives	Enjoying drinks together	0	9
9pm	Home	Family, friends & relatives	Taking dinner	1	9
9:45 pm	Home	Family, friends & relative	Presenting birthday gifts	0	10
10:15 pm	Home	Family, friends & relatives	Climax of my birthday	0	10
12.45 am	home	Family, friends & relatives	Seeing off friends and relatives	4	6

STRESS/ENERGY AWARENESS FORM (SEAF) – DAYS 1 & 2

Day 2: June 17^th,2010

TIME	PLACE	WITH WHOM	CIRCUMSTANCES	STRESS LEVEL (1-10)	ENERGY LEVEL (1-10)
7.15 am	Home	Alone	Preparing breakfast	2	8
8.40 am	Home	family	Taking breakfast	1	8
9 am	Home	Alone	Listening to music	0	9
11.15 am	Supermarket	Girlfriend	shopping	0	10
12.30 pm	Home	Family	Taking lunch	3	7
1.30 pm	Town	Home	Relaxing	2	9
2.35 pm	Restaurant	Girlfriend	Having good time	0	10
3.30 pm	Town	Girlfriend	Window shopping	3	4
4.45pm	casino	Girlfriend	Playing games together	0	9
5.35 pm	Home	Family	relaxing	2	8
6.40 pm	Home	Family	Helping family prepare supper	3	7
7.20 pm	Home	Family	Receiving a call from my ex-girlfriend	5	4
9.00 pm	Home	Family	Having dinner	3	6
9.45 pm	Home	siblings	Watching a movie	1	8
11.45 pm	Home	Alone	Doing my college assignment	6	4
12.20 am	Home	Alone	Listening to music	2	7

Arousal monitoring and adjustment

The following results were obtained from the arousal monitoring and adjustment for three days. LOA scale was used. On this scale, 5 is optimal arousal. Thus, arousal ratings from 1-4 would indicate that you are too relaxed, with 4 suggesting your LOA is a little low and 1 your LOA is a lot low. Conversely, ratings from 6-9 reflect arousal levels where you are too tense, with 6 suggesting your LOA is a bit high and 9 indicating your LOA is a lot high. . The level of arousal at each selected time was recorded before and after rapid PRT/ET in cases where it exceeded the scale of five. If LOA is less than 4, u functional ET was used to raise LOA. If LOA is greater than 6 functional PRT was used.

DAY 3: AROUSAL MONITORING AND ADJUSTMENT FORM (AMAF)

DAY: Thursday DATE: June 18^th 2010.

MONITORING TIMES	LEVEL OF AROUSAL (LOA)	LOA AFTER RAPID PRT/ET	PROBLEMS ENCOUNTERED
10.45 am	6	4	–
2 pm	7	5	–
4 pm	6	4	–
6.15 pm	8	7	Could not relax
9.20 pm	7	5	–
12.15 am	8	6	Still could not relax completely.

DAY 4: AROUSAL MONITORING AND ADJUSTMENT FORM (AMAF)

Friday June 19^th, 2010.

MONITORING TIMES	LEVEL OF AROUSAL (LOA)	LOA AFTER RAPID PRT/ET	PROBLEMS ENCOUNTERED
7.35 am	2	4	–
9.40 am	6	5	–
1.50 pm	9	7	Still I could not relax
5.56 pm	6	5	–
9.00 pm	7	4	–
11.00 pm	1	4	–

DAY 5: AROUSAL MONITORING AND ADJUSTMENT FORM (AMAF)

Saturday June 20^th 2010

MONITORING TIMES	LEVEL OF AROUSAL (LOA)	LOA AFTER RAPID PRT/ET	PROBLEMS ENCOUNTERED
6.00 am	1	4	–
11.30 am	7	5	–
3.20 pm	8	6	Still I could not relax
4.58 pm	9	7	Still I could not relax at all
9.30 pm	6	5	–
12.20 am	2	4	–

DAY 6: AROUSAL MONITORING AND ADJUSTMENT FORM (AMAF)

Sunday June 21^st, 2010.

MONITORING TIMES	LEVEL OF AROUSAL (LOA)	LOA AFTER RAPID PRT/ET	PROBLEMS ENCOUNTERED
8.00 am	7	4	–
10.30 am	3	5	–
3.45 pm	8	4	–
6.50 am	2	4	–
10.15 pm	7	5	–
1.20 am	1	3	LOA could not be raised

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