Having a serious and chronic illness can be scary and overwhelming. One of the best ways to manage those stressful feelings is through relaxation. In our April meeting, we will discuss the physical and emotional benefits of relaxing and even try a short relaxation exercise. For more information visit, www.asbestos.com/support-group/

1. Relaxation Techniques
Dana Nolan MS, LMHC, NCC
Mental Health Counselor

2. The Stress Response
 Flight or Fight Response –
Why do we have it???
 Sympathetic Nervous System (accelerator)
 Acceleration of heart and lung action
 Inhibition of stomach and intestinal actions
 Constriction of blood vessels in many parts of the body
 Nutrients sent to muscles
 Dilation of blood vessels for muscles
 Inhibition of lacrimal glands (responsible for tear production) and salivation
 Dilation of pupil
 Relaxation of bladder
(800) 615-2270

3. The Stress Response (con’t)
Parasympathetic Nervous System (brake)
Increases:
 Digestion
 fuel storage (increases insulin activity)
 resistance to infection
 rest and recuperation
 circulation to nonvital organs, (skin, extremities...)
 Endorphins- the "feel good" hormones
Decreases:
 heart rate
 blood pressure
 Temperature
This is the “Calming Response”
(800) 615-2270

4. Mesothelioma and Stress
 Mesothelioma is a serious threat to our (or our loved
one’s) well-being.
 Normal to feel very stressed
 Measurable increased stress hormones in cancer
patients
 When cancer is in our lives our sympathetic nervous
system is operating a level that is higher than our
normal level
(800) 615-2270

5. Benefits of Relaxation
 Slowing your heart rate
 Lowering your blood pressure
 Slowing your breathing rate
 Reducing need for oxygen
 Increasing blood flow to major muscles
 Reducing muscle tension
(800) 615-2270

6. Types of Relaxation
 Guided Imagery
 Muscle Relaxation
 Meditation
 Diaphragmatic Breathing
(800) 615-2270

7. Diaphragmatic Breathing
 AKA Belly breathing
 Imagine that you are pulling air all the way to the
bottom of your lungs
 Relax lower abdominal muscles
 Chest should not expand, but lower abdomen should.
(800) 615-2270

8. Meditation
 Describes a state of concentrated attention
on some object, thought or awareness
 Focused Meditation - word or picture
 Mindfulness-awareness of the present
experience
(800) 615-2270

9. Muscle Relaxation
 Great for people who feel like they carry their stress
“physically” through muscle tension or jitteriness
 Active-tensing and releasing muscles systematically
 Passive-releasing and relaxing muscles
through increased awareness,
not tensing.
(800) 615-2270

10. Guided Imagery
 When people struggle to turn their worrying
off, guided imagery is a great technique to use
 Taking a trip in your mind to a beautiful, safe and
calm place.
 In guided imagery, the main focus is to close your
eyes and visualize that safe and calm place
(800) 615-2270

11. Some Tips to Begin…
 Don’t pressure yourself to do it
perfectly…you can’t!
 Turn off phone and ask others to give
you 20-30 minutes to yourself
 Find a comfortable place to recline or
lay with all body parts supported
 If thoughts wander, just return your
attention back to exercise.
(800) 615-2270

12. Now let’s try it…
(800) 615-2270

13. Another Tool For Our Tool Box
 Throughout our lives most of us have
learned a couple of tried and true
ways to manage stress in our lives.
 These relaxation strategies are
another important tool we can add
to our tool box of strategies to
reduce stress and feel better.
(800) 615-2270

14. Contact Information
1-800-615-2270
(800) 615-2270