About-cancer/coping/feelings/relaxation/zh

学习放松

许多癌症患者发现放松身心或进行图像锻炼有助于他们缓解疼痛和压力。

花时间学习有用的放松技巧（例如以下技巧），并在可能的情况下进行练习。 您还可以上课，购买休闲DVD或CD或在线查找其他练习。

入门

每次锻炼时，请找到一个安静的地方，可以不受干扰地休息。 让别人知道你需要时间。 使您的环境安静。 例如，调暗灯光并找到舒适的椅子或沙发。

您可能会发现自己的思维在变幻，这是正常的。 当您发现自己在想其他事情时，请轻轻将注意力转移回身体。 确保保持深呼吸。

有些人在练习时喜欢听慢速熟悉的音乐。

呼吸和肌肉拉紧

• 进入舒适的姿势，放松肌肉。 闭上眼睛，使您的注意力分散。 您可以坐下或躺下。 如果您躺着，可能要在脖子和膝盖下放一个小枕头。

• 以缓慢而放松的速度深呼吸。 专注于深呼吸和缓慢呼吸，每次呼吸都会抬起腹部，而不仅仅是胸部。

• 接下来，遍历每个主要的肌肉群，将它们拉紧（挤压）几秒钟，然后松开。 从头顶开始，一直往下走。 紧张和放松脸部和下巴，然后放松肩膀和手臂。

• Continue tensing and relaxing each muscle group as you go down (chest, lower back, buttocks, legs), ending with your feet. Focus completely on releasing all the tension from your muscles and notice the differences you feel when they are relaxed.

• When you are done, focus on the pleasant feeling of relaxation for as long as you like.

Slow Rhythmic Breathing

• Stare at an object or shut your eyes and think of a peaceful scene. Take a slow, deep breath.

• As you breathe in, tense your muscles. As you breathe out, relax your muscles and feel the tension leaving.

• Remain relaxed and begin breathing slowly and comfortably, taking about 9 to 12 breaths a minute. To maintain a slow, even rhythm, you can silently say to yourself, “In, one, two. Out, one, two."

• If you ever feel out of breath, take a deep breath, and continue the slow breathing.

• Each time you breathe out, feel yourself relaxing and going limp. Continue the slow, rhythmic breathing for up to 10 minutes.

• To end the session, count silently and slowly from one to three. Open your eyes. Say to yourself, “I feel alert and relaxed.” Begin moving slowly.

Imagery

Imagery usually works best with your eyes closed. To begin, create an image in your mind. For example, you may want to think of a place or activity that made you happy in the past. Explore this place or activity. Notice how calm you feel.

If you have severe pain, you may imagine yourself as a person without pain. In your image, cut the wires that send pain signals from one part of your body to another. Or you may want to imagine a ball of healing energy. Others have found the following exercise to be very helpful:

• Close your eyes and breathe slowly. As you breathe in, say silently and slowly to yourself, “In, one, two,” and as you breathe out, say “Out, one, two.” Do this for a few minutes.

• Imagine a ball of healing energy forming in your lungs or on your chest. Imagine it forming and taking shape.

• When you’re ready, imagine that the air you breathe in blows this ball of energy to the area where you feel pain. Once there, the ball heals and relaxes you. You may imagine that the ball gets bigger and bigger as it takes away more of your discomfort.

• As you breathe out, imagine the air blowing the ball away from your body. As it floats away, all of your pain goes with it.

• Repeat the last two steps each time you breathe in and out.

To end the imagery, count slowly to three, breathe in deeply, open your eyes, and say silently to yourself, “I feel alert and relaxed.”