PSYCO282 Lecture Notes - Lecture 31: Progressive Muscle Relaxation, Exposure Hierarchy, Reciprocal Inhibition

• School: University of Alberta
• Department: Psychology
• Course: PSYCO282
• Professor: Karsten Loepelmann

Document Summary

Psyco282, lecture 31, november 30, 2016 (fear and anxiety reduction procedures) Relaxation: a state of calmness with low psychological and physiological arousal and tension. Relaxation techniques gained widespread acceptance in the 1970s. Relaxation should be in a comfortable setting, free of distractions and interruptions. A person should be sitting and not standing when trying to relax. Initial sessions will typically take longer as the person is learning the technique. Time should be set aside for regular sessions every day. Person should be relaxed but alert at the end of the session; the goal is not for the person to fall asleep. Person should record data on the magnitude of the relaxation in each session on a data sheet. After the person has mastered a technique, they can develop a rapid relaxation induction method that allows them to calm themselves quickly with a set of words, images, and deep breathing.