About-cancer/coping/feelings/relaxation/zh

學習放鬆

許多癌症患者發現放鬆身心或進行圖像鍛煉有助於他們緩解疼痛和壓力。

花時間學習有用的放鬆技巧（例如以下技巧），並在可能的情況下進行練習。 您還可以上課，購買休閒DVD或CD或在線查找其他練習。

入門

每次鍛煉時，請找到一個安靜的地方，可以不受干擾地休息。 讓別人知道你需要時間。 使您的環境安靜。 例如，調暗燈光並找到舒適的椅子或沙發。

您可能會發現自己的思維在變幻，這是正常的。 當您發現自己在想其他事情時，請輕輕將注意力轉移回身體。 確保保持深呼吸。

有些人在練習時喜歡聽慢速熟悉的音樂。

呼吸和肌肉拉緊

• 進入舒適的姿勢，放鬆肌肉。 閉上眼睛，使您的注意力分散。 您可以坐下或躺下。 如果您躺着，可能要在脖子和膝蓋下放一個小枕頭。

• 以緩慢而放鬆的速度深呼吸。 專注於深呼吸和緩慢呼吸，每次呼吸都會抬起腹部，而不僅僅是胸部。

• 接下來，遍歷每個主要的肌肉群，將它們拉緊（擠壓）幾秒鐘，然後鬆開。 從頭頂開始，一直往下走。 緊張和放鬆臉部和下巴，然後放鬆肩膀和手臂。

• 下去時，繼續拉緊並放鬆每個肌肉群（胸部，腰部，臀部，腿部），並以腳部結束。 完全專注於釋放肌肉的所有張力，並注意放鬆時的感覺。

• 完成後，只要您願意，就專注於放鬆的愉悅感覺。

慢節奏的呼吸

• 凝視物體或閉上眼睛，想一想寧靜的景象。 屏住呼吸，深呼吸。

• 呼吸時，肌肉會緊張。 呼氣時，放鬆肌肉並感到緊張。

• 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.」