Muscle Relaxation

We are all experiencing stress at some time in our lives. Who doesn’t? It is physical impossible to eliminate stress, but we can all learn basic coping skills to make it easier. Chronic stress can disrupt almost every aspect of your live, your emotions, your mind and your body! An easy and practical skill is the progressive muscle relaxation technique. I am sure all of you have experienced sore muscles due to stress at some point or another?

With regular practice you will become familiar with how tensed and relaxed muscles feel in various parts of your body. This awareness will help you stop the first signs and combat stress. As your body relaxes, so will your mind. By combining the progressive muscle relaxation with deep breathing you will experience a deeper level

(a) Progressive Muscle Relaxation Sequence
*Right foot
*Left foot
*Right calf
*Left calf
*Right thigh
*Left thigh
*Hips and buttocks
*Stomach
*Chest
*Back
*Right arm and hand
*Left arm and hand
*Neck and shoulders
*Face

Most progressive muscle relaxation practitioners start at the feet and work their way up to the face.
Loosen your clothing, take off your shoes, and get comfortable.
Take a few minutes to relax, breathing in and out in slow, deep breaths.
When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
Stay in this relaxed state for a moment, breathing deeply and slowly.
When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
Move slowly up through your body — legs, abdomen, back, neck, face — contracting and relaxing the muscle groups as you go.
Remember – practice makes perfect!

One Day Stress Management Workshop

Date: 06 November 2009
Place: Pretoria, South Africa
Limited Seats available
As you consider all the benefits of stress management, I am sure you will want to experience it for yourself.!

It is estimated that in South Africa at least 40 million working days are lost each year due to the effects of stress. According to a survey done by the University of Stanford an estimated 95% of all illnesses are due to stress. But the cost to industry doesn’t end there, because the figure only relates to actual absences from work. Stress produces several other effects. Over-stressed employees at any level of a company are inefficient employees. At clerical and operative level, stress might reveal itself in carelessness, poor timekeeping, and absenteeism. Whilst at more senior levels, creativity, judgment and decision making skills are affected.
It would be unrealistic to talk about eliminating stress. On the other hand learning how to manage stress is something that everybody can do and benefit enormously from.

What is this workshop about?

What is stress and how does it affect your body and your mind
Stress responses, stress symptoms
How stressed are you
What to do when you are stressed
Learn how to do Self-Hypnosis
Introduction to Time management

Objective:

To enable students to examine and understand the causes and effects of stress.
To provide them with techniques and strategies for reducing the levels of stress in their lives and for effectively managing responses to potentially stressful situations
To demonstrate the power that is contained in every person’s mind and to teach students how to tap into this inner resource and utilize its positive energy.
How to effectively manage their time to make the most of every day

Price of R1400.00 per delegate includes refreshments, a student manual and a free follow-up session after six months. A workshop attendance certificate will be issued after completion. Please email adminstress@gmail.com or send text message to +27827656670 with your email or fax number to receive the booking form