Anxiety: Progressive Muscle Relaxation and Guided Imagery
Symptom and description
It is common to feel stress or anxiety when you have cancer. Anxiety can be a vague
or uneasy feeling of distress. There are many things that can bring on these feelings,
such as trips to your healthcare provider's office, treatments for your cancer, or
fears about your cancer.
There are many things that you can do to help your stress. Two things that are easy
to learn are called progressive muscle relaxation and guided imagery. They may also
help with pain, and nausea and vomiting.
These skills take practice. The more you practice these skills, the more helpful they
are. Some people find it helpful to listen to soothing music as they practice. Many
libraries have relaxation CDs or quiet, soothing music.
Here is how to prepare:
Find a quiet, comfortable spot to practice.
Sit up or lie down while you practice.
Have a blanket or sheet handy. Often when people are relaxed, they find they are cooler
and need a light blanket.
Take a few minutes to think about your breathing. (You can keep your eyes open or
closed.) Try to do stomach breathing. Fill your stomach as you breathe in and then
breathe out. Begin to slow your breathing down. Try to focus only on your breathing.
Progressive muscle relaxation
Steps to follow for progressive muscle relaxation:
Take in a deep breath. Hold that breath for a count of 4, let it out, and begin to
relax. Do this about 4 times. As you breathe in, think about good, soothing energy
flowing in. As you breathe out, breathe out your stress and bad thoughts.
Allow your mind to focus on one body part at a time. Move from the top of your head
all the way down to your toes.
Relax your head and your scalp. Repeat this 2 or 3 times.
Move down to your eyes. Relax your eyes and the muscles around your eyes. Squeeze
your eyes tight for 4 counts, then relax. Notice the difference in your eyes and face
when your eyes are squeezed and tense, and when they are relaxed.
Focus on your mouth. Relax your mouth. Allow it to go limp.... Move down your neck,
and relax your neck muscles.... Relax your shoulders....
When you get to your arms, you may relax them one at a time or both at the same time.
You may even choose to relax each finger, one at a time.
Move all the way down to your toes using this skill.
Tips that may help body areas that are tense or painful:
As you move down your body, you may want to tighten and then relax certain body parts.
This helps to show how different your body feels when it is tense and when it is relaxed.
You can tense and then relax your eyes, hands, toes, mouth, and shoulders. You should
get more relaxed as you move down your body. If you feel relaxed, you may not feel
like doing this part past your mouth or shoulders.
Warm often feels good. Think about any part of your body being warmed by the sun.
For example, if your right arm has pain, you can focus on this arm. Think about warm
rays of sun on your arm as you relax.
Tips for guided imagery include:
It is best to do this skill after you have done the progressive muscle relaxation.
Once your body is relaxed, you can allow your mind to rest.
Before you begin, think about a special image or place. This can be a place where
you have been or it can be a made-up place. Choose a relaxing place. Think about the
whole scene. What does it look like? What do you hear? What do you taste or smell?
Be as detailed as you like.
Some examples of pleasant places might include a warm, sunny beach, a sparkling lake,
a walk in the woods, or a lovely snow-capped mountain.
Your image should be a place where you can be very relaxed. It is a place with no
stress or worry. You can go to this place when you need a break.
Example of a guided imagery scene
I am lying alone on a beach in the late afternoon sun. It is nice and warm, but not
too hot. The water is aqua blue, with small white caps close to the shore. The sky
is light blue, with a few white puffy clouds. I am lying with my feet to the water,
with the sun moving to the right of me. I can feel my warm beach towel under me and
warm sand on my hands and feet. I feel the soothing sun on my body. I hear seagulls
flying over me. I hear sea grass swaying in the breeze behind me. I hear some children
playing in the sand, but I can't hear what they are saying. The water is gently lapping
on the shore, over and over and over...
These skills are not to be used instead of pain medicine or any other type of medicine
that you need. They should be used with your current treatment.
It is OK to fall asleep during either progressive muscle relaxation or guided imagery.
It does not mean that it is not working. It may mean that you need the sleep. Allow
yourself to enjoy the rest that comes with a relaxed body and mind.
Progressive muscle relaxation and guided imagery take practice to help you relax.
When you feel good with these skills, they may also help with pain or nausea and vomiting.
Talk with your healthcare provider or someone you trust about your stress. He or she
may be able to give you other ideas.