Strategic Relaxation:  The Quick Calming Response

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?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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Strategic Relaxation: The Quick Calming Response

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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 10 minutes Progressive Muscle Relaxation 10 to 20 minutes Autogenic Relaxation 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 Promote recovery Inhibit cumulative responding Noticeable effect

7. The Quick Calming Response: QCR What it is What it is not History 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 Voice Where do you look? Pace Finishing

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 Clinical anecdotes

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 Court Madison, WI 53705 O: 608.238.9354 C: 608.345.2735 email: [email protected] website:

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