RELAXATION SKILLS/TACTICS 6.3
Goal: To improve conflict management skills
1. The student will be able to explain the concept of "relaxing."
2. The student will complete relaxation exercises.
3. The student will be able to use relaxation skills when cued by adult.
1. Decide if you need to relax.
2. Take three slow, deep breaths.
3. Tighten one part of your body; count to three; relax.
4. Continue this for each part of your body.
5. Ask yourself how you feel. (McGinnis and Goldstein, 1980 p. 165)
Definition: Relaxation tactics are the steps a person can use to decrease tension or tightness in the muscles, to slow rapid heartbeat, and to regain control of physical reactions when under stress.
Rationale: When your body feels tense, you cannot gain a feeling of relaxation. This can lead to poor decision making, acting without thinking first, and overreaction. A person who feels very tense may do things they later regret. Continued stress can cause physical harm.
• Use skill whenever you begin to notice physical signs of stress.
• Skill can be used in all settings, i.e., school, home, when alone, or in groups.
Set the Stage:
• Play a "wave" or quiet music tape for 5 minutes, with lights off, in comfortable positions, and discuss results.
Model/Role-play with Feedback
• Have students participate in a relaxation exercise.
• Review body cues for tension.
• Have students decide on a word to be used as a "cue" to relax.
• Allow students to request private space or time to relax when feeling stressed. May provide a specific area of room for relaxation.
• Have student practice using their individual cue words.
Role play situations:
• You feel nervous before a test.
• Your grandparents are coming and you're excited.
• Your mother told you, "Wait till your father gets home," and he's arriving.
• You are angry or upset with a friend.
• You are giving a speech in class/church etc.
• You broke an expensive china dish and know you are in big trouble.
• You let the dog out by mistake and you are scared he is lost.
• You are getting ready for your first dance.
• Your IEP is today.
• You are starting a new school or class and you are nervous.
Application with Feedback
• Provide student's other teachers with cue words and relaxation techniques.
• Relaxation training takes a long time and may be more stressful for certain students.