Chapter 12: Methods for Changing Emotions - Psychological Self-Help
Chapter 12: Methods for Changing Emotions - Psychological Self-Help
Chapter 12: Methods for Changing Emotions - Psychological Self-Help
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
1166<br />
o<br />
o<br />
o<br />
Occasionally give self-instructions <strong>for</strong> the<br />
muscles recently relaxed to continue<br />
relaxing more and more. Check to see if<br />
all are com<strong>for</strong>table; if not, move them or<br />
go through the tense-relax routine again.<br />
Give general instructions to feel good and<br />
warm and heavy, to smooth out the<br />
muscles, to feel calm and rested, to enjoy<br />
the relaxation, etc.<br />
Imagine you are floating down a mountain<br />
side on a soft cloud, enjoying the view<br />
and counting down slowly from 10 (top) to<br />
1 (bottom), and feeling more and more<br />
deeply relaxed as you float to the bottom<br />
of the mountain.<br />
When you want to come out of the relaxed state, say to<br />
yourself: "To wake up I'm going to count from 1 to 10. When I<br />
reach 10 I will be awake and refreshed. 1...2...3...4...5...you're<br />
half way there...6...7...8...begin to stretch...9...10, wide awake<br />
and feeling good.<br />
2. Recorded relaxation instructions should, of course, be done<br />
in a soft, soothing voice, using a good recorder. Speak slowly<br />
and draw out the words like a hypnotist: "de-e-e-eply relaxed."<br />
The self-instructions suggested below are adapted from a script<br />
by Dorothy Suskind (Cheek, 1976). Make whatever changes<br />
you like, perhaps using some of the deep-muscle relaxation<br />
instructions.<br />
"Get com<strong>for</strong>table. Close your eyes. Listen carefully and try<br />
to relax as fully as you can. Now, stretch your legs out as far as<br />
they can go. Turn your toes under and tighten the muscles in<br />
your feet very, very tight. Hold it. And now also tighten the<br />
muscles in your calves and those in your thighs. Make your<br />
entire leg--both of them--straight and tight as a drum, very<br />
tense, and hold it, hold it (about 6 to 8 seconds). And now,<br />
relax all the muscles in your toes, all the muscles in your<br />
calves, all the muscles in your thighs. Notice the relaxation. Let<br />
your legs go completely limp. And now, feel that wonderful<br />
relaxation coming up from your toes, up your calves, up your<br />
thighs. Feeling wonderfully relaxed, very com<strong>for</strong>table, warm<br />
and limp, very calm, very relaxed. Feeling beautiful, just<br />
beautiful, wonderfully relaxed.<br />
Now stretch out your arms. Make tight fists with your<br />
hands. Feel the tightness, and now make it tighter, tighter,<br />
tighter. Hold it. And now bend both fists down toward your<br />
<strong>for</strong>earm, tense the muscles in your wrist, in your <strong>for</strong>earm, in<br />
your upper arm. Tense it until it trembles. Hold it. Hold it. And<br />
now, let go, just let go, and let that wonderful feeling of<br />
relaxation flow right through your fingers, your hands, your