On successful completion of this module, you will be able to:

 

List the different types of coping

Describe how to develop positive coping strategies

Explain how coping strategies differ from one individual to the next

Differentiate between adaptive and maladaptive coping strategies

Distinguish between problem-focused and emotion-focused coping strategies

Describe why images are used in relaxation techniques

Define autogenic training

Cognitive coping skills are mental strategies you use to identify, challenge, and reframe unhelpful or negative thought patterns so you can manage stress and regulate your emotions. These techniques are central to cognitive behavioural therapy (CBT), helping you shift from an automatic, reactive emotional state to a clearer, more rational perspective.

 

Core Cognitive Coping Skills

 

• Self-Monitoring: Pay close attention to your daily thoughts, moods, and behavioural triggers by using a journal or mood tracker. Becoming aware of your inner patterns is the first step toward changing them.

• Cognitive Restructuring: Identify automatic negative thoughts, test them against actual evidence, and actively replace them with balanced, realistic alternatives.

• Cognitive Delusion: Step back from your thoughts rather than living inside them. Instead of treating a thought like an absolute fact, observe it as a mental event that will pass.

• Problem-Solving Framework: Break overwhelming situations down into manageable steps: define the issue concretely, brainstorm options without judgment, pick a solution, and review the outcome.

• Successive Approximation: Scale down huge goals or intimidating tasks into tiny, actionable micro-steps to build confidence and momentum.

Learn how cognitive restructuring works through a simple 4-step framework in this educational overview:

59s

Chapter 25: Cognitive Behaviour Modification

11 months ago

YouTube · Chapter Cast

What specific situation or stressor are you hoping to build cognitive coping skills for?

•

Very well Mind

CBT Coping Skills and Strategies

CBT Coping Skills and Strategies * How CBT Works. * Self-Monitoring. * Diaphragmatic Breathing. * Progressive Muscle Relaxation. *

•

Associated Clinic of Psychology

CBT Exercises for Anxiety - Healthy Skills & Techniques | ACP

Journaling: Keeping track of your thoughts and feelings to spot patterns and triggers can help you to identify negative thought pa...

•

Scottish Centre for Conflict Resolution

Types of Coping Skills

Types of Coping Skills Summary: Coping skills can be grouped under three headings: emotional, cognitive and solution focused. Emotio...

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This is for informational purposes only. For medical advice or diagnosis, consult a professional

   

# Module 1: Coping Strategies and Stress Management

 

## Learning Objectives

 

On successful completion of this module, you will be able to:

 

- List different types of coping strategies.

- Describe how to develop positive coping strategies.

- Explain why coping strategies differ between individuals.

- Differentiate between adaptive and maladaptive coping strategies.

- Distinguish between problem-focused and emotion-focused coping.

- Explain why images are used in relaxation techniques.

- Define autogenic training.

 

## 1. What Are Coping Strategies?

 

Coping strategies are the thoughts, actions and techniques people use to manage stress, difficulties and challenging emotions.

 

Everyone experiences stress differently. A strategy that helps one person may not work for another.

 

Coping strategies can help people manage everyday pressures, relationships, changes and mental health difficulties.

 

## 2. Types of Coping Strategies

 

### Cognitive Coping

 

Cognitive coping involves using thoughts and mental strategies to understand and manage difficult situations.

 

Examples include:

 

- Identifying unhelpful thought patterns.

- Looking at situations from another perspective.

- Challenging negative assumptions.

- Breaking large tasks into smaller steps.

- Using realistic and balanced self-talk.

 

These strategies are often used in cognitive behavioural therapy (CBT).

 

### Emotional Coping

 

Emotional coping involves recognising, expressing and managing feelings.

 

Examples include:

 

- Talking to someone you trust.

- Writing about feelings in a journal.

- Listening to music.

- Practising relaxation.

- Allowing yourself time to process difficult experiences.

 

### Problem-Focused Coping

 

Problem-focused coping aims to address the source of stress.

 

For example, someone who feels overwhelmed by a busy schedule might create a timetable, ask for support or divide tasks into manageable steps.

 

This approach can be useful when the problem can be changed.

 

### Emotion-Focused Coping

 

Emotion-focused coping aims to manage the emotional effects of a situation.

 

For example, someone waiting for medical results might practice breathing exercises, speak to a supportive friend or use relaxation techniques.

 

This approach can be helpful when a situation cannot immediately be changed.

 

Both approaches can be useful, and people may use them together.

 

## 3. Adaptive and Maladaptive Coping

 

**Adaptive coping** involves strategies that help a person manage difficulties in ways that support their well-being over time.

 

Examples include:

 

- Seeking appropriate support.

- Solving problems step by step.

- Setting realistic goals.

- Using healthy relaxation techniques.

- Establishing routines and boundaries.

 

**Maladaptive coping** involves patterns that may provide short-term relief but create further difficulties over time.

 

Examples can include avoiding every difficult situation, misusing alcohol or drugs, or repeatedly ignoring important problems.

 

However, coping strategies should be understood in context. Avoidance, for example, may sometimes be appropriate when a person needs protection from danger.

 

The aim is not to judge people. It is to understand what helps, what causes harm and what alternatives may be available.

 

## 4. Developing Positive Coping Strategies

 

People can develop coping skills through practice, experience and appropriate support.

 

Helpful steps include:

 

1. Identify the situation causing stress.

2. Recognise your thoughts, feelings and physical reactions.

3. Consider what you can and cannot control.

4. Identify possible solutions or sources of support.

5. Choose a realistic strategy to try.

6. Review whether it helped and adjust if necessary.

 

Small steps can make difficult tasks feel more manageable.

 

## 5. Cognitive Coping Skills

 

Cognitive coping skills help people recognise and respond to unhelpful thoughts.

 

### Self-Monitoring

 

Notice patterns in your thoughts, feelings and behaviours. A journal or mood tracker may help identify triggers.

 

### Cognitive Restructuring

 

Examine unhelpful thoughts and consider the evidence for and against them.

 

Replace extreme or unrealistic conclusions with more balanced alternatives.

 

For example:

 

Unhelpful thought: "I cannot do anything right."

 

Balanced thought: "Some things are difficult for me, but I can learn and improve with support."

 

### Cognitive Delusion

 

Learn to observe thoughts without automatically treating them as facts.

 

For example, instead of saying, "I am a failure," a person might say, "I am having the thought that I have failed."

 

This creates some distance between a thought and a person's sense of identity.

 

### Problem-Solving

 

Break a difficult situation into smaller steps.

 

- Identify the problem.

- Think of possible solutions.

- Consider the advantages and disadvantages.

- Choose a practical option.

- Review the result.

 

### Successive Approximation

 

Build towards a larger goal through smaller, achievable steps.

 

For example, someone who finds making telephone calls difficult might first write down what they need to say, practice the conversation and then make the call with support if needed.

 

## 6. Relaxation Techniques

 

Relaxation techniques can help people manage stress and physical tension.

 

Examples include:

 

- Slow, comfortable breathing.

- Progressive muscle relaxation.

- Guided imagery.

- Visualization.

- Mindfulness exercises.

- Autogenic training.

 

### Why Are Images Used in Relaxation?

 

Images can help people imagine a calm, safe or comforting place.

 

For example, a person might picture a quiet beach, a peaceful garden or a favourite place in nature.

 

Guided imagery uses mental pictures, sometimes alongside spoken instructions, to encourage relaxation.

 

Pictures and visual prompts can also make relaxation exercises easier to understand for people who benefit from visual learning.

 

Not everyone finds visualisation helpful. Some people prefer music, movement, sounds or breathing exercises.

 

### What Is Autogenic Training?

 

Autogenic training is a structured relaxation technique that uses repeated mental phrases to encourage feelings of warmth, heaviness and physical calm.

 

For example, a person might quietly repeat a phrase such as, "My arms feel warm and relaxed."

 

It is generally taught through a series of exercises. People may benefit from learning the technique with guidance from a suitably trained professional.

 

---

 

# Module 8: Psychoactive Substances and Substance Use Awareness

 

## 1. What Are Psychoactive Substances?

 

Psychoactive substances affect the central nervous system and can change mood, awareness, perception, thinking or behaviours.

 

Some act by crossing the blood–brain barrier and affecting signalling in the brain. Their effects depend on the substance, dose, method of use and individual circumstances.

 

Psychoactive substances include prescribed medicines, alcohol, nicotine, caffeine and recreational drugs.

 

Not every psychoactive substance is illegal, and not every use is harmful. However, all substances have potential risks that need to be understood.

 

## 2. Opioids

 

Opioids act on opioid receptors in the brain, spinal cord and other parts of the body.

 

They can relieve pain but may also cause drowsiness, euphoria, and slowed breathing.

 

Examples include:

 

- Morphine.

- Codeine.

- Oxycodone.

- Hydrocodone.

- Heroin.

- Fentanyl.

 

Some opioids are prescribed for pain relief. Certain medicines are also used to treat opioid use disorder.

 

Opioids can cause dependence and addiction. Overdose can be life-threatening, particularly when breathing becomes dangerously slow.

 

## 3. Cannabinoids

 

Cannabinoids interact with the body's endocannabinoid system, which helps regulate functions such as memory, mood and other bodily processes.

 

Examples include:

 

- Cannabis containing THC.

- Hashish, a concentrated form of cannabis resin.

 

THC can alter perception, memory, attention, coordination and mood.

 

Effects vary according to the substance's strength, amount used, frequency of use and the individual.

 

Cannabis can also cause unwanted effects, including anxiety or impaired judgement in some people.

 

## 4. Therapeutic and Everyday Uses

 

### Prescription Medicines

 

Healthcare professionals prescribe medicines to help treat different health conditions.

 

Examples include:

 

- Antidepressants for depression and some anxiety disorders.

- Antipsychotics for certain mental health conditions.

- Mood stabilisers for bipolar disorder.

- Stimulant medicines for ADHD.

- Opioids for certain types of pain.

 

These medicines can provide important benefits. However, they may also cause side effects and require monitoring.

 

Medicines should be taken according to professional instructions. People should seek advice before changing or stopping prescribed treatment.

 

### Everyday Substances

 

Caffeine, nicotine and alcohol are widely used substances.

 

Their effects and health risks differ.

 

Legal availability does not mean a substance is harmless. Risks depend on factors such as the amount used, frequency, individual health and combinations with other substances.

 

## 5. Risks of Substance Misuse

 

### Tolerance

 

Tolerance can develop when the body becomes less responsive to a substance after repeated use.

 

A person may then need more of the substance to experience the same effect.

 

Tolerance does not develop in the same way for every substance or every person.

 

### Dependence and Withdrawal

 

Physical dependence can develop when the body adapts to repeated substance use.

 

Stopping or reducing use may then cause withdrawal symptoms.

 

Psychological dependence can involve feeling that a substance is needed to manage emotions, stress or everyday life.

 

Dependence and addiction are related, but they are not the same thing. Physical dependence can occur during appropriate medical treatment and does not automatically mean a person has an addiction.

 

Withdrawal can sometimes be dangerous. People who may be physically dependent on alcohol or certain medicines should seek medical advice before stopping suddenly.

 

### Substance Use Disorder

 

A substance use disorder involves a problematic pattern of substance use that causes significant distress or difficulties in everyday life.

 

Possible signs include:

 

- Finding it difficult to control substance use.

- Experiencing strong cravings.

- Spending substantial time obtaining, using or recovering from a substance.

- Neglecting work, education, relationships or responsibilities.

- Continuing to use a substance despite harmful consequences.

- Developing tolerance or withdrawal symptoms.

 

A healthcare professional assesses the overall pattern of symptoms and their impact.

 

Under the DSM-5-TR, substance use disorders are generally classified as mild, moderate or severe, depending on the number of diagnostic criteria met.

 

## 6. Substance Use Awareness: Support Without Judgement

 

Substance use affects people from different backgrounds and circumstances.

 

It can affect people with learning disabilities, autistic people, people with mental health difficulties and people without diagnosed conditions.

 

Disability or mental health difficulties do not automatically mean someone will develop a substance use problem.

 

People may use substances for different reasons, including pleasure, social experiences, pain relief or attempts to manage difficult feelings.

 

Understanding these reasons can help families, carers and professionals offer appropriate support without blame or shame.

 

Awareness should focus on accurate information, individual choice, safety, access to treatment and respect for people's rights.

 

The aim is to help people understand both the potential risks and the support available to them.

# Relaxation Techniques: Autogenic Training, Imagery and Progressive Muscle Relaxation

 

Relaxation techniques can help people manage stress, anxiety and physical tension. They can encourage the body and mind to move towards a calmer state.

 

Three techniques are autogenic training, guided imagery and progressive muscle relaxation.

 

Each technique works differently. People may find one more helpful than another.

 

## 1. Autogenic Training

 

# Autogenic Training: A Relaxation Technique

 

## What is autogenic training?

 

Autogenic training is a relaxation technique developed by German psychiatrist Johannes Heinrich Schultz. It was first presented in 1926 and published in 1932.

 

It teaches people to use **passive concentration and repeated calming phrases** to encourage physical and mental relaxation.

 

The technique focuses on sensations such as heaviness, warmth, a calm heartbeat and steady breathing. With practice, people may become better at recognising and reducing physical signs of stress.

 

## The Seven Main Exercises

 

Autogenic training commonly includes a general feeling of calmness and six main physical exercises.

 

1. **Calmness:** “I am completely calm.”

2. **Heaviness:** “My arms and legs feel heavy and relaxed.”

3. **Warmth:** “My arms and legs feel comfortably warm.”

4. **Heartbeat:** “My heartbeat is calm and regular.”

5. **Breathing:** “My breathing is calm and even.”

6. **Abdominal warmth:** “My abdomen feels comfortably warm.”

7. **Forehead coolness:** “My forehead feels pleasantly cool.”

 

The phrases are usually repeated silently while the person sits or lies comfortably. The aim is to notice sensations without forcing the body to respond.

 

## Potential Benefits

 

Autogenic training may help some people with:

 

- Stress and physical tension.

- Anxiety and feelings of nervousness.

- Sleep difficulties.

- Tension headaches and some types of chronic pain.

- Certain stress-related physical symptoms.

- Relaxation and general emotional well-being.

 

Research findings vary depending on the condition and the individual. Autogenic training should be viewed as a complementary relaxation method, not guaranteed treatment or a replacement for appropriate medical or psychological care.

 

## Who might benefit?

 

Some people find autogenic training helpful when they need time to slow down, relax and focus on their bodies.

 

It can be adapted to different learning needs. For example, a person might practise one phrase at a time, use an audio recording, or have someone guide them through the exercise.

 

People do not have to achieve perfect relaxation for the practice to be worthwhile.

 

## Accessibility and Safety

 

Autogenic training should be comfortable and voluntary.

 

- Use short instructions and allow extra time for learning.

- Practice in a safe, quiet place.

- Keep the eyes open if that feels more comfortable.

- Do not force feelings of heaviness, warmth or changes in breathing.

- Stop if the exercise causes distress, dizziness or discomfort.

 

Some people find focusing inward uncomfortable, particularly if they experience trauma-related symptoms, panic or dissociation. They may prefer grounding exercises or relaxation methods that focus on their surroundings instead.

 

People with relevant medical conditions should seek professional advice if they are unsure whether the technique is suitable for them.

 

**The main message:** Relaxation techniques are not one-size-fits-all. People should be offered choices and supported in finding approaches that feel safe and helpful for them.

Autogenic training is a structured relaxation technique developed by German psychiatrist Johannes Heinrich Schultz in the early twentieth century.

 

It uses repeated mental phrases to encourage feelings of physical calm and relaxation.

 

### How Does It Work?

 

A person sits or lies comfortably and quietly repeats phrases to themselves.

 

These phrases focus on sensations such as heaviness, warmth and calm breathing.

 

For example:

- "My arms feel heavy and relaxed."

- "My hands feel comfortably warm."

- "My breathing is calm and natural."

- "My body feels relaxed."

 

The aim is to encourage physical relaxation and reduce tension.

 

### The Main Stages

 

Traditional autogenic training includes exercises focusing on:

 

- Heaviness in the arms and legs.

- Warmth in the arms and legs.

- A calm, steady heartbeat.

- Comfortable breathing.

- Warmth in the abdominal area.

- A cool, relaxed forehead.

 

These exercises are normally learned gradually, often with guidance from a trained practitioner.

 

### Possible Benefits

 

Autogenic training may help some people manage stress, anxiety and physical tension.

 

Research suggests it may support relaxation and wellbeing. However, results vary, and not every claimed physiological effect is firmly established.

 

**Important:** Autogenic training is sometimes described as self-hypnosis because it uses focused attention and autosuggestion. However, it is a distinct relaxation method and does not require a hypnotic state.

 

## 2. Imagery and Guided Visualization

 

Imagery involves using mental pictures to imagine a place, experience or situation.

 

Guided imagery uses spoken instructions, recordings or other prompts to help someone create these mental images.

 

### How Does It Work?

 

A person might imagine:

 

- Sitting beside a peaceful lake.

- Walking through a quiet garden.

- Listening to waves on a beach.

- Sitting somewhere they feel comfortable and safe.

- Remembering a pleasant experience.

 

They may also imagine comforting sounds, smells or other sensory details.

 

The aim is to encourage a feeling of calm and reduce attention to immediate stress.

 

### Why Are Images Used in Relaxation?

 

Mental images can help direct attention away from worries and towards a calming experience.

 

They may also help people practice relaxation when they cannot easily visit a peaceful place.

 

Visual pictures can be used alongside spoken instructions. These may help people who find visual prompts easier to understand.

 

However, not everyone can easily create mental pictures. Some people experience little or no voluntary mental imagery.

 

They can use other approaches, such as listening to calming sounds, focusing on breathing or noticing physical sensations.

 

### Possible Benefits

 

Guided imagery may help some people manage stress, anxiety, pain and the emotional effects of illness.

 

It can be used alongside other appropriate support. It should not be presented as a cure for a medical condition.

 

## 3. Progressive Muscle Relaxation (PMR)

 

American physician Edmund Jacobson developed progressive muscle relaxation in the early twentieth century.

 

It involves deliberately tensing and then relaxing different muscle groups.

 

The technique helps people recognise the difference between muscle tension and relaxation.

 

### How Does It Work?

 

A person works through different muscle groups, usually one at a time.

 

They gently tense a muscle group for a few seconds and then release the tension.

 

For example:

 

1. Sit or lie in a comfortable position.

2. Gently tense the muscles in your hands.

3. Hold the tension briefly without causing pain.

4. Release the tension and notice the difference.

5. Continue with other muscle groups as comfortable.

 

Exercises may include the hands, arms, shoulders, face, abdomen and legs.

 

The exact sequence can vary according to the instructions used.

 

### Possible Benefits

 

Progressive muscle relaxation may help reduce muscle tension and support stress management.

 

It can also help people recognise when they are physically tense.

 

Some people find physical actions easier to follow than techniques that rely mainly on mental phrases or visualisation.

 

**Safety:** Tensing should always be gentle. People with injuries, pain or certain medical conditions may need to adapt the exercises or seek professional guidance. They can skip any movement that causes discomfort.

 

## 4. Comparing the Three Techniques

 

| Technique | Main approach | Main focus |

---------

| Autogenic training | Repeating calming mental phrases | Feelings of heaviness, warmth and calm |

| Imagery | Imagining peaceful or comforting experiences | Attention, emotions and mental calm |

| Progressive muscle relaxation | Tensing and releasing muscles | Recognizing and reducing physical tension |

 

## 5. Choosing a Suitable Technique

 

No single relaxation technique works for everyone.

 

A person might prefer autogenic training because they find repeated phrases reassuring.

 

Another person might prefer imagery because they enjoy imagining peaceful places.

 

Someone else might prefer progressive muscle relaxation because they find physical activities easier to follow.

 

People with the six stages of autogenic training

 

 

1. Heaviness exercise

 

Focus: Muscles

 

The person imagines their arms and legs feeling heavy and relaxed.

 

Example phrase: “My arms and legs feel heavy.”

 

 

 

 

 

 

 

 

 

 

 

 

2. Warmth exercise

 

Focus: Blood circulation

 

The person concentrates on a comfortable feeling of warmth in their limbs.

 

Example phrase: “My arms and legs feel warm.”

 

 

 

 

 

 

 

 

 

 

 

 

3. Heart exercise

 

Focus: Heartbeat

 

The person allows their heartbeat to be noticed without trying to control it.

 

Example phrase: “My heartbeat is calm and regular.”

 

 

 

 

 

 

 

 

 

 

 

 

4. Breathing exercise

 

Focus: Breathing

 

The person allows their breathing to become calm and natural without forcing it.

 

Example phrase: “My breathing is calm and effortless.”

 

 

 

 

 

 

 

 

 

 

 

 

5. Abdominal or solar plexus exercise

 

Focus: Abdominal area

 

The person imagines a comfortable feeling of warmth around the abdomen.

 

Example phrase: “My abdomen feels pleasantly warm.”

 

 

 

 

 

 

 

 

 

 

 

 

6. Cool forehead exercise

 

Focus: Forehead

 

The person imagines a gentle, refreshing coolness across their forehead.

 

Example phrase: “My forehead feels pleasantly cool.”

 

 

 

Easy way to remember the six stages

1. Heaviness — muscles.

2. Warmth — circulation.

3. Heartbeat — heart.

4. Breathing — respiration.

5. Abdomen — digestive and abdominal area.

6. Cool forehead — head.

Important: These phrases are examples, not instructions to force physical changes. Autogenic training is intended to encourage relaxation through focused attention and autosuggestion. People should stop if an exercise causes discomfort or distress.

 

For your learning disability and mental health awareness book, these six stages would work well as a numbered learning aid, with one simple illustration and one example phrase for each stage.

The 5 main relaxation techniques

 

 

 

 

 

 

 

 

 

1. Breath focus

 

Focus on breathing slowly and comfortably. Notice the air moving in and out without forcing deep breaths.

 

Example: Breathe in gently and breathe out slowly.

 

Purpose: May help reduce feelings of stress and physical tension.

 

2.     Body scan

 

Slowly direct your attention to different parts of your body, from your head to your feet.

 

Example: Notice whether your shoulders feel tense, then allow them to relax if comfortable.

 

Purpose: Helps you recognise physical tension and become more aware of bodily sensations.

 

3. Guided imagery

 

Imagine a peaceful place or pleasant experience. You can use spoken instructions, recordings or your own imagination.

 

Example: Imagine sitting beside a quiet lake and hearing the water.

 

Purpose: May help encourage calm and manage stress.

 

 

4. Mindfulness meditation

 

Pay attention to the present moment without judging your thoughts or feelings.

 

Example: Notice your breathing and gently return your attention when your mind wanders.

 

Purpose: Can help develop awareness of thoughts, feelings and reactions.

5. Gentle movement: yoga, tai chi or qigong

 

Combine gentle movements, breathing and focused attention.

 

Example: Practice comfortable stretches or slow, controlled movements.

 

Purpose: May support relaxation, balance, flexibility and stress management.

 

 

 

How do these techniques differ?

Technique   Main focus

Breath focus    Breathing

Body scan   Physical sensations

Guided imagery Mental pictures

Mindfulness Present-moment awareness

Yoga, tai chi or qigong: Gentle movement and breathing

 

A useful point for your book: No single relaxation technique works for everyone. Some people prefer quiet activities, while others find movement or practical exercises more helpful.

 

Autogenic training and progressive muscle relaxation are also recognised relaxation methods. The five techniques above are one useful way of grouping relaxation approaches, rather than a definitive list of the only five.

 

For further reading, the National Center for Complementary and Integrative Health (NCCIH) provides information about relaxation techniques and the evidence for their use.

Progressive Muscle Relaxation (PMR) is generally safe for many people, but it may not be suitable for everyone in its usual form. It involves deliberately tensing and then relaxing muscle groups, so some people need to adapt to the exercises or seek professional advice first.

 

For your learning disability and mental health awareness book, it is important to explain who may need extra care, why the technique might be unsuitable, and what alternatives are available without being frightening or excluding people unnecessarily.

 

Who should not do progressive muscle relaxation?

 

 

Progressive Muscle Relaxation (PMR) is generally safe for most people, but it can backfire or require medical supervision for certain physical and mental health conditions.

 

image Southlake Integrative Counselling and Wellness +1

 

Physical and Medical Conditions

-

- Injuries, Spasms, and Surgeries: Avoid tensing areas affected by acute musculoskeletal injuries, muscle spasms, severe back or spinal problems, or recent surgery, as intentional tensing can worsen tissue damage, trigger cramping, or interfere with healing.

  image Southlake Integrative Counselling and Wellness

- Cardiovascular and Chronic Pain Issues: Individuals with uncontrolled high blood pressure, severe heart conditions, or certain chronic pain issues should exercise caution or consult a doctor, as muscle tensing can temporarily spike heart rate, blood pressure, or aggravate pain

  .

  Southlake Integrative Counselling and Wellness

-

Mental Health and Psychological Conditions

-

- Severe Mental Health Disorders: PMR is generally not advised for those with schizophrenia or severe psychotic disorders where deep inward focus can destabilise mental states.

  Breast Cancer.org +1

- Anxiety, Depression, and Trauma: Heightened bodily awareness during the technique may trigger panic, amplify anxiety symptoms, worsen deep rumination in severe depression, or prove overwhelming and re-traumatising for survivors of abuse. Those experiencing dissociation should also practice with professional guidance.

  The University of Melbourne +2

-

Safer Alternatives

 

If traditional PMR causes discomfort, consider gentler approaches like passive relaxation without deliberate tensing, deep breathing exercises, or mindful meditation and guided imagery.

 

VA.gov Home | Veterans Affairs +1

 

Consult a healthcare provider or refer to resources such as the  to determine the safest approach for your needs.

Other Relaxation Techniques

 

There are many ways to relax the mind and body. Some techniques take only a few minutes. Others involve longer periods of practice.

 

Relaxation can help people manage stress, recognise tension and support their emotional wellbeing.

 

**There is no single relaxation technique that works for everyone.** People should be encouraged to try different approaches and choose what feels comfortable and helpful.

 

## 1. Mind-Body and Breathing Techniques

 

These techniques help people focus on their breathing, bodies or thoughts.

 

**Deep breathing**

 

Breathe slowly and comfortably, allowing the abdomen to move naturally. Some people use box breathing or other guided breathing exercises.

 

Do not force deep breaths or hold your breath if this feels uncomfortable.

 

**Progressive muscle relaxation (PMR)**

 

Gently tense and then relax different muscle groups. Start with a comfortable area and notice the difference between tension and relaxation.

 

Avoid tensing injured or painful muscles.

 

**Body scan meditation**

 

Focus your attention on different parts of your body, one at a time. Notice sensations without judging them or trying to change everything.

 

**Guided imagery**

 

Imagine a place or situation that feels peaceful and safe. Picture the surroundings, sounds and other details that help you relax.

 

**Yoga, Tai Chi and Qigong**

 

These practices combine movement, posture, balance and breathing. Choose gentle activities that match your physical abilities.

 

## 2. Physical and Sensory Activities

 

Physical activities and sensory experiences can help some people feel calmer.

 

**Spend time outdoors**

 

Sit in a garden, visit a park or enjoy another outdoor space. Daylight, fresh air and contact with nature may support wellbeing.

 

**Move your body**

 

Walking, dancing, stretching, swimming or other suitable activities can help release tension and improve mood.

 

Choose activities that match your interests, mobility and energy levels.

 

**Have a warm bath or shower**

 

Warm water may help soothe tired muscles and provide a comforting sensory experience. Make sure the water is not too hot.

 

**Enjoy comforting scents or a warm drink**

 

Some people enjoy herbal tea or familiar scents. Choose scents and drinks that you find pleasant and safe.

 

**Listen to music**

 

Play music that helps you feel calm, comfortable or positive. Some people prefer quiet instrumental music, while others enjoy familiar songs.

 

## 3. Creative and Everyday Activities

 

Relaxation does not always require formal exercise. Ordinary activities can also provide comfort and enjoyment.

 

**Read a book or magazine**

 

Choose something interesting or enjoyable. Large print, audiobooks and accessible formats may help people who find reading difficult.

 

**Write or keep a journal**

 

Write down thoughts, feelings or worries. You could also record activities that help you feel calmer.

 

Writing is optional. Drawing, voice notes or talking to someone may work better for some people.

 

**Spend time with animals**

 

If you enjoy animals, spending time with a suitable, familiar pet may provide comfort and companionship.

 

**Take a break from screens**

 

Reduce digital distractions when they become tiring or overwhelming. Choose a realistic boundary that fits your daily life.

 

**Enjoy a hobby**

 

Try gardening, painting, crafts, cooking, puzzles or another activity that gives you pleasure.

 

**Connect with other people**

 

Talk to someone you trust, share an enjoyable activity or spend time with friends and family. Some people prefer quiet time alone, and that choice should also be respected.

 

## 4. Quick Relaxation Techniques

 

When stress builds up, a short activity may help you pause and reset.

 

- Take a few comfortable, slow breaths.

- Relax your shoulders and unclench your jaw.

- Listen to one favourite song.

- Look around and name five things you can see.

- Stretch gently, if comfortable.

- Have a drink of water.

- Step