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

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