I Have a What? A Guide for Coping with Moderate-to-Severe TBI

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RRTC ON COMMUNITY INTEGRATION OF PERSONS WITH TBIPART A: Ways to help you relax.There are lots of different ways that can help you to relax. Learning some method of helpingyou to relax can reduce your stress level, help with headaches, and help with managinganxiety and anger. Some ways to help you relax are things that you already knowabout. These can include things like:ExerciseListening to musicStretchingReadingMassageYogaMartial artsMeditationAND MANY MORE!!Those kinds of activities can help you in managing your stress and in relaxing. In this section,however, we are going to give you information on some other simple tools that canhelp you relax. These relaxation methods can be practiced alone, and don’t require a lot ofoutside help.Each method is a way that can help reduce tension and stress, while helping you to feelcalm and relaxed. Some approaches have to do more with ways of thinking, while othersare more physical. All of these methods help you to focus your attention, clear your mindof distractions, and to relax. Different people find different ways of relaxing to be mosthelpful to them. You may want to try several different ways of relaxing to find out whatworks best for you.Page 63
I Have a What?!:A Guide for Coping with Moderate-to-Severe TBIWe are going to tell you about a few ways that can help you relax. Our goal is not for youto become an “expert” at any one approach. Instead, this is a chance to learn about differentways to help you get relaxed. Feel free to try all of the different ways to relax. Everybodycan have different ways that they use to help get them relaxed. If you find somethingthat works for you, you may want to practice it and learn more about it.The first thing you need is a quiet place where you can practice.Try to find a place that will be free from interruption, ifyou can.Then, get into a comfortable position. Try sitting in a soft,comfortable chair. Place your hands in your lap and rest yourfeet flat on the floor. Settle into a position that is comfortable.Method #1: Isometric Squeeze RelaxationThis approach started in the USA. There are many different types of this method. However,all of them have to do with simply tightening up or squeezing major muscle groups,and then letting go.Let’s try it:While keeping the rest of your body loose and relaxed,gently squeeze your shoulders up and together, as ifyou were shrugging. Tilt your head back, so yourshoulder, neck, and back muscles all squeeze together.Now, make a nice tight squeeze with these muscles, as if you were squeezing thestress out. Hold the squeeze for several seconds.Then let go. Let your shoulders hang loose, your arms hang down, and let yourtension go away for about 30 seconds.If you want, try squeezing and letting go a few more times.Page 64
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I Have a What? A Guide for Coping with Moderate-to-Severe TBI

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