Applied relaxation (AR) is a treatment designed to help people manage anxiety and stress. Lars-Göran Öst developed this approach, and research has shown that it works well, especially for generalized anxiety disorder (GAD). AR has been around for a while, and it’s still used as a comparison treatment in research studies because it’s proven effective.
Generalized anxiety disorder (GAD) affects many people, and it can have a significant impact on their lives. People with GAD often feel worried and stressed, which can make it difficult to enjoy life and complete everyday tasks.
This article will explore applied relaxation in detail, discussing its history, techniques, how it works, and how it’s applied. By understanding the underlying mechanisms of AR, we can potentially find ways to make it even more effective. You can also find many resources for this technique in an applied relaxation PDF format.
A little history of applied relaxation
Applied relaxation (AR) isn’t some newfangled treatment. It was developed in the 1970s by Lars-Göran Öst, and originally, it was used to treat phobias and panic disorder. AR is rooted in behavior therapy and relaxation techniques.
Over time, AR was refined and developed into a treatment for generalized anxiety disorder (GAD). The treatment moved from simply relaxing in general to applying relaxation skills in situations that cause anxiety.
Today, AR is considered a gold-standard treatment for GAD. It’s a well-established and effective therapy, and many current studies use AR as a comparison when they’re testing new treatments for anxiety. That shows how reliable and effective AR is when it comes to managing anxiety.
Core Techniques and Strategies in Applied Relaxation
Applied relaxation builds on a few core techniques. Here’s how they work:
Progressive Muscle Relaxation (PMR)
With progressive muscle relaxation, you tense and then relax different muscle groups in your body. The idea is that you become more aware of how it feels when your muscles are tense versus when they are relaxed. It’s like learning to read your body’s signals better.
If you have generalized anxiety disorder (GAD), you might try adding some acceptance-based language to the PMR instructions. For example, you could tell yourself that you are “moving toward relaxation” rather than forcing it. This can help reduce the pressure you put on yourself to relax and make the process more effective.
Cue-Controlled Relaxation
Cue-controlled relaxation involves pairing a specific word or phrase (like “relax” or “calm”) with the feeling of relaxation. You deliberately associate the cue with the relaxed state. Then, in stressful situations, you can use the cue to trigger that relaxation response.
In applied relaxation, cue-controlled relaxation is an important part of the protocol. Once you’ve learned to relax your muscles, you use a cue to quickly access that state of calm.
Differential Relaxation
Differential relaxation means learning to relax the muscles you don’t need for a particular task. For example, if you’re typing, you might focus on relaxing your shoulders and neck. The goal is to reduce overall muscle tension throughout the day, even when you’re active.
If you have GAD, differential relaxation can be helpful for reducing the physical symptoms of anxiety, like muscle tension, headaches, and stomach problems. Some people also find relief through accessories like a gold anxiety ring.
Rapid Relaxation
Rapid relaxation is all about achieving relaxation quickly, usually within 20-30 seconds. It typically involves a combination of deep breathing and your cue word.
Mastering rapid relaxation takes practice. You might start by practicing 15-20 times a day. During your applied relaxation sessions, you’d typically use rapid relaxation 3-5 times.
How does applied relaxation work?
The mechanisms behind how applied relaxation (AR) reduces anxiety aren’t fully understood, but here’s what experts know so far.
Muscle Tension Reduction
The traditional view
The traditional explanation is that AR reduces muscle tension, which in turn reduces anxiety. Muscle tension is a common symptom of anxiety, and reducing it can lead to a sense of calm. The idea is that when your muscles are relaxed, it sends a signal to your brain that you’re safe and not in danger, which helps to lower anxiety levels.
Research findings
Research into whether muscle tension reduction is really why AR works has shown mixed results. Some studies support the idea that reducing muscle tension reduces anxiety, but others don’t. It could be that other factors are at play, or that muscle tension reduction is only one piece of the puzzle.
Mindfulness, Decentering, and Acceptance
Mindfulness
Mindfulness is paying attention to what’s happening right now, without judging it. When you practice mindfulness, you focus on your current experience, whether it’s your breath, your body sensations, or your thoughts and feelings. AR may promote mindfulness by focusing your attention on your bodily sensations during relaxation. By tuning into your body, you become more aware of the present moment and less caught up in your thoughts.
Decentering
Decentering is the ability to see your thoughts and feelings as just thoughts and feelings, not as facts or truths. It’s like being able to step back from your own mind and observe what’s going on without getting carried away by it. To promote decentering, AR practitioners may use language that helps you identify sensations and thoughts as just that – sensations and thoughts. For example, instead of saying “I’m anxious,” you might say “I’m having the thought that I’m anxious.”
Acceptance
Acceptance is a willingness to experience your thoughts and feelings without trying to change them. It doesn’t mean you have to like your thoughts and feelings, but it does mean that you’re willing to let them be there without resisting them. AR may indirectly target experiential avoidance by promoting acceptance. When you practice AR, you learn to tolerate uncomfortable sensations and thoughts, which can help you become more accepting of your overall experience. You can also encourage curiosity instead of judgment. When you notice a sensation or thought, try to approach it with curiosity instead of judging it as good or bad.
Addressing Experiential Avoidance
Avoidance theory of worry
Worry may serve an avoidant function in generalized anxiety disorder (GAD). In other words, people might worry as a way to avoid experiencing more intense emotions. Experiential avoidance is thought to be a major factor in maintaining GAD.
Modifying Maintaining Factors
Effective treatments for GAD modify these maintaining factors by promoting mindfulness, decentering, acceptance, and behavioral engagement. By learning to be more mindful, decentered, and accepting, people can reduce their reliance on worry as a way to avoid difficult emotions. Instead, they can learn to engage more fully in their lives, even when they’re feeling anxious.
Using applied relaxation to treat GAD
Applied relaxation (AR) is a skill, and like any skill, you have to practice to get good at it. To make AR work for generalized anxiety disorder (GAD), you need to use it in specific ways.
Catch anxiety early
One of the most important parts of AR is learning to recognize the early signs of anxiety. Before your anxiety ramps up to a 10 out of 10, it’s probably at a 2 or a 3. If you can learn to spot those early cues, you can stop anxiety in its tracks.
Self-monitoring can help you become more aware of your anxiety cues. Pay attention to what you’re thinking, how your body feels, and what you’re doing when you feel anxious. Keep a journal or use an app to track your anxiety levels throughout the day. The more you pay attention, the easier it will be to see those early warning signs.
Practice with your imagination
Imaginal rehearsal is a way to practice using your relaxation skills in situations that make you anxious. Think of a situation that usually causes you anxiety, such as driving anxiety. Close your eyes and imagine yourself in that situation. Feel the anxiety rising. Then, use your relaxation techniques to calm yourself down.
This is similar to exposure therapy, where you gradually expose yourself to anxiety-provoking situations in a safe and controlled way. Imaginal rehearsal lets you practice those exposures in your mind before you face them in real life.
Use it often
It’s not enough to just learn the relaxation techniques. You have to use them throughout the day, even when you’re not feeling anxious. Think of it like exercise: you don’t just go to the gym when you’re already out of shape. You go regularly to stay in shape.
The more you practice, the easier it will be to use your relaxation skills when you really need them. Set reminders on your phone to practice your relaxation techniques for a few minutes every day. Find ways to incorporate relaxation into your daily routine, like taking a few deep breaths before you start working or listening to calming music during your commute. The more you use it, the better it will work.
Frequently Asked Questions
How effective is applied relaxation therapy?
Applied relaxation is generally considered quite effective for managing anxiety, stress, and certain phobias. For some, homeopathic options, like using Dr. Reckeweg for anxiety and depression, can also be helpful. Studies have shown it can significantly reduce symptoms in individuals with generalized anxiety disorder, panic disorder, and social anxiety. Its effectiveness often relies on consistent practice and application in real-life situations.
What is the difference between CBT and applied relaxation?
While both CBT (Cognitive Behavioral Therapy) and applied relaxation address anxiety, they differ in their approach. CBT focuses on identifying and changing negative thought patterns and behaviors that contribute to anxiety. Applied relaxation, on the other hand, primarily teaches individuals to recognize early signs of tension and use relaxation techniques to manage anxiety symptoms. Often, these techniques are used together.
What are 4 relaxation techniques you can use?
Here are four common relaxation techniques: 1) Deep breathing exercises, focusing on slow, diaphragmatic breathing; 2) Progressive muscle relaxation, involving tensing and releasing different muscle groups; 3) Visualization, creating a mental image of a peaceful scene; and 4) Mindfulness meditation, focusing on the present moment without judgment.
What are the steps of applied relaxation?
The typical steps of applied relaxation involve: 1) Learning progressive muscle relaxation; 2) Practicing relaxation daily; 3) Identifying early signs of tension; 4) Applying relaxation techniques in response to these early warning signs; and 5) Practicing relaxation in increasingly challenging situations to generalize the skill.
Wrapping Up
Applied relaxation (AR) is a relaxation technique developed in Sweden in the 1970s. It involves learning to recognize early signs of tension, then using relaxation techniques to quickly counteract those feelings. AR is thought to work by helping you control your body’s natural “fight or flight” response to stress.
More research is needed to understand exactly how AR works and whether combining it with other therapies could be even more effective.
Even so, applied relaxation remains a valuable tool in managing generalized anxiety disorder and other anxiety-related conditions.