?So, how often did you use your relaxation exercise this week?". Didn't have timeWasn't stressed thenCouldn't remember how to do it. How brief is brief?. Benson's Relaxation Response 10 minutesProgressive Muscle Relaxation10 to 20 minutesAutogenic Relaxation10 to 20 minutesMindfulness Medita
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1. Strategic Relaxation: The Quick Calming Response John B. Martin, Ph. D.
April 13, 2007
Wisconsin Psychological Association Convention
Marriott Madison West
2. “So, how often did you use your relaxation exercise this week?” Didn’t have time
Wasn’t stressed then
Couldn’t remember how to do it
3. How brief is brief? Benson’s Relaxation Response
Progressive Muscle Relaxation
10 to 20 minutes
10 to 20 minutes
Mindfulness Meditation Body Scan
Approximately 45 minutes
4. Why is this a problem? The longer an exercise takes to perform, the more likely it is that it will compete with other activities in an individual’s daily routine
Competition between the relaxation exercise and other activities in the daily routine decreases the likelihood of the exercise being performed
6. Challenges Integration into daily routine
Must be brief
Inhibit cumulative responding
7. The Quick Calming Response:QCR What it is
What it is not
Developed by John A. Corson, Ph.D.
Combination of brief techniques
8. A trial of the technique
9. The technique Pick something out to look at
Ask yourself and answer these questions
What am I seeing
What am I hearing
What am I smelling
What am I tasting
What am I touching
Take three easy breaths, in through the nose and out through the mouth
On the last breath, as you breath out, just let your eyes relax
10. The technique, continued Validating the individual’s experience
What to ask
How do you feel/How was that?
Do you remember what you were thinking about before I asked you to look at something in the room?
What to look for
Explanation of the technique
11. Considerations for the Provider Introduction of technique
Where do you look?
12. Making QCR Strategic Proactive vs reactive
Integrated into daily routine
“What is something you do frequently during your day?”
example: looking at your watch
Aim for regularity vs frequency at first
13. Considerations for Use of QCR Contraindications
Modifications of the technique
Supporting use of the technique
Can other techniques be used strategically?
14. Questions, Discussion, and Wrap Up
15. John B. Martin, Ph.D.2727 Marshall CourtMadison, WI 53705O: 608.238.9354C: 608.345.2735email: [email protected]website: www.jbmphd.com