According to the World Health Organization (WHO), anxiety "is a natural emotional response comprised of human reactions to the threat of a negative or uncertain outcome". Although this is a condition that usually requires a combined treatment between drugs and psychotherapy, we want to tell you about the benefits of relaxation in everyday life.
Relaxation is essential at this stage of development because it benefits the health of the older adult. In this regard, the neuropsychologist Luis Rodríguez Recio mentions that some of its effects are the following (Rodríguez, n.d.):
The benefits at a cognitive level are usually: reduction of anxiety levels and improvement in self-concept and self-esteem, making the person feel more self-confident. In addition, relaxation facilitates concentration and attention, which promotes learning and acquisition of new skills.
As for the physical benefits, it is said that relaxation increases muscle tone and sensorimotor control; it allows oxygenation of the brain, decreases muscle tension and cholesterol levels. Here are two techniques that can help older adults relax:
1-Progressive Jacobson's muscle relaxation
One of the physiological reactions of anxiety is that the muscles tend to tense. For this reason, this technique allows the opposite process to take place, so that the body can relax.
Sitting in a comfortable chair, the older adult should tense (squeeze for 5 to 7 seconds) and then relax different muscle groups in which tension usually accumulates, these are:
1. Legs:
- Calves: seated with the toe raised upwards
- Thighs: stretched with strength in the buttocks
- Buttocks: squeeze the buttocks for a few seconds.
2. Arms:
- Hands: clench fists tightly
- Biceps: elbow flexed, try to bring the fist close to the shoulder.
- Shoulders: raise the shoulders up to the ears.
Respiratory muscles: Move the shoulders as if they could be brought together in front of the chest).
4. Back muscles: moving the shoulders backwards.
5. Neck muscles: tensing the neck muscles
6. Muscles of the face: tensing the eyebrows, raising them, closing the eyes tightly, smiling in an exaggerated way and, finally, imitating the posture of the lips when giving a kiss.
At the same time that the muscles are tensed and relaxed, the mind should be relaxed. It should be noted that in older adults who have any injury, it is important to consult a doctor beforehand so that he/she can determine if this technique is appropriate.
2-Relaxation from visualization
This technique consists of bringing to mind situations or memories that evoke positive feelings such as peace or tranquility. It is recommended to do it before going to sleep, lying in bed. It involves visualizing a scene carefully, contemplating every detail and imagining pleasant sounds or smells, while breathing slowly and softly, without any hurry (8 relaxation techniques for better sleep, 2021).
Bibliographic references
Rodríguez, L. (n.d.) Benefits of relaxation. Retrieved from: https://salusmayores.es/blog/beneficios-de-la-relajacion/
