Relaxation Techniques: A Caregiver’s Act of Kindness
It is basic human nature to fight stress because too many difficulties in a person's life can easily crumble defenses, causing trauma and illness. And because patients have many sources of stress, it is crucial for caregivers to know how to help their patients relax and be calm.
Stress manifests in many different forms, such as pain, uncertainty, anxiety, worry, strained relationships, and nagging thoughts. Whatever the reason, patients need to know how to relax to improve their overall wellbeing.
What are the known benefits of relaxation for patients? These techniques have been proven to:
1. Improve physical defense against stress by improving heart rate, blood pressure, breathing, digestion, circulation, and relaxing tensed muscles
2. Promote restful sleep
3. Improve mood
4. Fight fatigue
5. Reduce anger and frustration
6. Reduce pain and discomfort
Given the many benefits of these techniques, it is disheartening to know that many care plans do not include relaxation in the list of patient care procedures. This may be because there is so much to do in such a short time, so this beneficial strategy either moves to the bottom of the to-do list or is totally scratched off.
However, caregivers can take initiative to help patients relax in times of stress. Assisting a patient this way expresses kindness and empathy, strengthening the connection between patient and caregiver.
Here some relaxation techniques that are shown to be beneficial:
1. Breathing exercises
While the patient lies comfortably in bed or is leaning back in a chair, ask them to place one hand over their belly and the other over their chest.
Next, tell them to inhale deeply through their nose and hold their breath for 2-3 seconds. They should feel their belly expand. Then the patient exhales slowly through pursed lips. The patient can easily do this by imagining slowly blowing a candle out.
They should breathe out a few counts longer than they breathe in. It is also important to do the exercises slowly so patients do not feel faint or dizzy. Have the patient inhale and exhale 3-5 times.
2. Visualization
Ask the patient to close their eyes and think of a happy and peaceful place. The place could be imaginary or a favorite spot, such as the beach, forest, or park. Ask them to imagine releasing all their tensions and anxiety as they explore with their mind.
Encourage your patient to visualize this place as vividly as they can, noting the small details that trigger the senses, like birds chirping, water flowing, the scent of flowers, a gentle breeze . . . whatever is calming to them. Let the patient stay in this state for a few minutes and then ask them to slowly open their eyes.
3. Music and art therapy
Music and art help patients take a short break from discomfort and unhappy thoughts.
Play the patient’s favorite music while they eat meals, perform activities, or drift off to sleep. During the day, encourage them in their favorite art or craft projects. Help them gather and prepare the materials. If the patient cannot think of one, introduce something, such as painting, coloring, or doing collage.
4. Physical activity
Certain physical activities, like walking, can help promote calmness in a person. Caregivers can invite patients to stroll nearby or walk a dog. Walking can help relax an anxious patient.
5. Massage
A back rub before bed produces restful sleep, because it improves circulation and relaxes tensed muscles. A caregiver can massage their patient after helping them bathe and before putting on their shirt. When giving a massage, always ensure the patient's privacy.
Massage only with warm hands, using a skin lotion. Use long, firm strokes from the lower to upper back and move the massaging hands across the shoulders and around the shoulder blades. Do this for 3-5 minutes.
Next, knead the muscles using the thumb and fingers, concentrating on the areas across the shoulders, the nape, and the sides of the shoulder blades near the spine. After, help the patient dress comfortably.
Most relaxation techniques are generally safe. If you intend to help your patient release tension using these strategies, consult your supervisor or nurse on which technique is best for your patient. And, if for any reason you are stressed out yourself, use the same techniques and feel the results!
