How I Increased My Quality of Life Using Alternative Therapy Techniques

Years ago, I spent a lot of time walking for my enjoyment, both through the city neighborhoods, and also on a local track. I noticed that when I walked, I was better able to handle stressful events. During graduate school, I realized that my stress level was increasing, but between classes and work, I didn't have the time to do as much walking as I had in the past. I enrolled in a Stress Management class, and learned some basic techniques that I've been using ever since, because they worked for me.

The basic technique I learned first was Diaphragmatic Breathing. This technique involves stomach breathing, instead of the usual thoracic, or shallow, chest breathing, and increases the level of Oxygen in our bodies, which enables us to relax. I started using this technique when I was driving, and noticed a big difference in how I handled the stress of driving. Since the experience was a success, I've continued to use the technique, and have successfully taught it to others.

Another technique I learned in class was Progressive Muscle Relaxation (PMR). This is another basic technique that I can do anywhere, and it involves progressively tightening and then relaxing groups of muscles. The typical method is to start at your toes, and work your way up the body, until you have relaxed the top of your head. This technique works well with people who have lots of energy, and have trouble sitting still. I sometimes use this if I'm particularly stressed, and have trouble sleeping. I also use it occasionally just to mix up my relaxation routine.

Diaphragmatic Breathing, in particular, can help facilitate more advanced relaxation techniques. The Diaphragmatic Breathing relaxes my body enough so that my mind is more relaxed, and receptive to doing Visual Imagery, or Visualization, which is a form of self-hypnosis. Visualization can be used for stress management and/or pain relief, as well as other situations, such as panic attacks. I've used it frequently to manage my stress and chronic pain.

I cope with chronic pain on a daily basis. This means I'm almost always in some degree of pain, which creates and perpetuates stress, as well as limiting my activities. Using Visual Imagery or Visualization enables me to escape the pain, and put myself in a calm, relaxing place in my mind.

At first it was difficult for me to conjure up an image in my head, so I would focus on a picture that I found relaxing. I've found that when doing visualization, it helps to incorporate as many of your senses as you can. For example, if I'm imagining myself lying on a beach, I visualize that I can feel the sun and ocean breeze on my skin, the firm sand under my body, the smell of the salt air, the sound of the waves breaking on the shore, seabirds flying overhead, children playing in the distance, etc.

Using these techniques has enabled me to limit the medication I take for pain and muscle spasms, as well as increased my quality of life by decreasing my stress level, as evidenced by lowered blood pressure.