Relaxation anyone?

So, how many of you are like me and find that relaxation exercises cause you anxiety?

Yesterday my t and I got on this topic because rather than dealing with depression, I've been on the edge of hypomania this week. I get wound up by certain activities and find it impossible to wind down to sleep, go without sleep for a few days, and then crash. Not a healthy pattern. (Enter a firm scolding from t).

Anyway, once he got off his soapbox, he started working with me on relaxation exercises to help me get to sleep whether I'm wound up or not. It was a progressive relaxation exercise. I was proud of myself; I didn't completely reject the idea of learning to do this like I normally would. I did, however, talk to him about how exposed and anxious relaxation exercises make me feel.

T talked to me about what the reality really is. There is nothing that is going to hurt me while I do these exercises. I won't become so relaxed that I can't react and defend myself in the unlikely event that I should need to. My fears are not based in the reality of the situation. It really helped hearing that from him.

So, I know I will have the opportunity to try this out this weekend. Lots of late night stimulating activities with a football game to go to and a marching contest the following night. Hopefully, I'll have some success with this. Otherwise, like t said, I'm playing Russian roulette with my bipolar disorder.

Ooooh I am the same way. Relaxation feels very dangerous sometimes. Also, sometimes I have panic attacks when I try to do deep breathing. I think it's a matter of just doing your best to let go. To allow whatever comes up to come up, just as it is, without a struggle.

Easier said than done. I wish you luck!

[quote=farmergirl;1535271]So, how many of you are like me and find that relaxation exercises cause you anxiety?

>>> how exposed and anxious relaxation exercises make me feel.

yes me too. got my hand up

The relaxation technique he used with me is to sit there and focus on the nailbed of one finger and slowly work my way up that finger and then to other fingers, up my hand, to my wrist, etc. I think I can do that without to much anxiety. He said I can start with any limb once I get good at it. He says I can even practice in small bits at work. Haven't tried that yet though.

I don't like the exercises where they have you close your eyes and visualize a quiet place, yadda yadda. Deep breathing isn't my cup of tea either, but t had me just slow my breathing. It wasn't too bad.

Talking about the reality of my own safety really helped. I don't have anything to be afraid of while I relax. I learned that a long time ago and those circumstances simply don't exist anymore.

Me too. I just can't do any relaxation exercises, last time I tried I freaked out so much I couldn't calm down for the whole day.

FG, I took a mindfulness practice course in winter and we did a lot of meditations. One was called the body scan and it sounds similar to the nailbed exercise you describe. A lot of people really liked that one, but to me it was slow and boring. But I found if I do it at night while trying to fall asleep, I get so bored, I fall asleep! There were other meditations I liked better--one was called "the mountain." We were supposed to practice them and I always waited until bedtime, but then just fell asleep. So I think this kind of exercise can be very relaxing. Maybe if you did it in bed, you wouldn't feel so threatened and like you had the need to be vigilant--because you have to relax each time you go to sleep anyway...

I love relaxation. I have a CD I listen to a lot. There are times I can't do it, but not often.
And it took a bit of regular practice to feel the effects, but once I did it became something I enjoy and do because I choose to.

The CD I listen to has two autogenics exercises. One is "Warm" and the voice is female. The other is "Heavy" and the voice is male. Both comforting voices, but I especially like "Heavy". ("And make nothing happen, let go of the tension of controlling anything.")
It feels so good and in spite of the message, it feels like I am in control of my own relaxation, my own body. By focusing on my breathing and letting myself "sink into my supportive surroundings" I feel like I am making it happen.

I really like it a lot and, for me, when I use it regularly, it helps to keep my anxiety level down.

The CD comes from www.wholeperson.com.

I get anxious when I try to do relaxation exercises, too, but not because I feel unsafe. For me the problem is more like performance anxiety. I immediately become so worried about doing it wrong that instead of feeling more relaxed, my tension and anxiety increase significantly while doing the exercises and I have to stop doing them in order to return to a lower level of tension. They don't work for me at all.

I have had a hard time with relaxation, too. T helped me find one that worked pretty well and I use it from time to time. I am at least much more attuned to when my body is tensed so I can unwind it just a bit.

I hope doing these at night helps you some.

I'm really not a big relaxation person either. 2 things though I have found less apt to make me more anxious are yoga and the "goodnight feet, goodnight shins..." exercise.

I don't do the "standard" yoga, basically I just contort myself as best I can according to the directions and try to keep upright. I really do have to focus and find me center to do it. It's not as easy as it looks. Also, I can smoke while I'm doing it.

The "goodnight feet" exercise sounds very similar to the one your therapist recommended, and I gotta say, it works for me. THe key is to try and keep your focus.

Good luck.

The hardest part of relaxation exercises is keeping my mind clear.
I have the best success with doing a progressive relaxation of the body, thinking about each part as I relax it (toes, feet, ankles, shins, knees, etc) because I have to keep my mind focused on the parts.

If my mind is too anxious, I typically have to use TV to keep it occupied and then let my body take over, claim the sleep. Did that most of summer 2007

Here is a description of the mountain meditation I mentioned. It is from Jon Kabat-Zinn's mindfulness book, Wherever You Go, There You Are. I really like this meditation:
http://leesinsights.com/?p=26