Technique One - Erasing Stress

Erasing stress is a visualising technique. It allows you to visualise the thought or situation which is constantly on your mind or inciting anger and helps erase it from your thoughts.

1. Sit or lie in a comfortable position. Breathe slowly and deeply
2. Visualize a situation, a person, or even a belief (such as, "A situation at work which is confronting" or "A home renovation which is causing disruption in the household") that causes you to feel angry
3. As you do this you might see a specific person, an actual place, or simply shapes and colours. Where do you see this stressful picture? Is it below you, to the side, in front of you? How does it look? Is it big or little, dark or light, or does it have a specific colour?
4. Imagine that a large eraser, like the kind used to erase chalk marks, has just floated into your hand
5. Actually feel and see the eraser in your hand. Take the eraser and begin to rub it over the area where the stressful picture is located. As the eraser rubs out the stressful picture it fades, shrinks, and finally disappears. When you can no longer see the stressful picture, simply continue to focus on your deep breathing for another minute, inhaling and exhaling slowly and deeply.

Technique Two - Discovering Muscle Tension

Discovering muscle tension is an excellent technique for understanding the effects that stress or anxiety has on your body. This technique provides an opportunity to discover the difference between a relaxed muscle state and a tense muscle state. Identifying this can assist in acknowledging the level of stress in your muscles.

1. Lie on your back in a comfortable position. Allow your arms to rest at your sides, palms down, on the surface next to you
2. Raise just the right hand and arm and hold it elevated for 15 seconds
3. Notice if your forearm feels tight and tense or if the muscles are soft and pliable
4. Let your hand and arm drop down and relax. The arm muscles will relax too
5. As you lie still, notice any other parts of your body that feel tense, muscles that feel tight and sore. You may notice a constant dull aching in certain muscles

Source

www.counsellingacademy.com.au

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